Archive for 'Nutrition'
Wednesday WOD, February 8, 2012
Posted on 07. Feb, 2012 by Amie.
WOD:
“Rahoi”
As many rounds as possible in 12 minutes of:
12 Box jumps
6 Thrusters (95 lb./65 lb.)
6 Bar facing burpees
WOD Demo with Jenn Jones - video [wmv] [mov]
Post completed rounds to comments.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
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Top 50 BBQ restaurants, Texas Monthly (yes, there’s an app for that! Check out the link at the top of their page)
UCSF scientists declare war on sugar in food SF Gate
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Wednesday WOD, February 1, 2012
Posted on 31. Jan, 2012 by Amie.
Strength:
Back squats 5-5-5-5-5
WOD:
6x400m sprints with 90 seconds rest between each sprint
Post back squat loads and sprints to comments.
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Registration for the 2012 CrossFit Games Open starts TODAY! You can register now through Feb. 21, and the WODs start Feb. 22. We would like for everyone (that means YOU!) to participate! Be sure to register ASAP!
CLICK HERE TO CREATE AN ACCOUNT and REGISTER. You will register as an athlete and then choose your team (I think there will be a drop down menu, but I’m not for sure on this one.)
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Girl collapses after eating chicken nuggets for 15 years
Paleo Pancakes, Elana’s Pantry
(I made this recipe the other day, and these are really tasty. Make them silver dollar size because anything bigger doesn’t flip well.)
Tamale Pie, Paleo Table
(I made this a couple of weeks ago, and it’s a new favorite! If you make it, do 1.5x on the crust part)
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Monday WOD, January 30, 2012
Posted on 29. Jan, 2012 by Amie.
WOD:
For time:
100 Thrusters (95 lb./65 lb.)
Post time to comments.
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Moderation and personal responsibility: Paula Deen, FitBomb
Revamped Weight Watchers, Wired.com
Shiitake Mushroom Baked Chicken, CFSCC EAT THIS!
(Thank you Amy K. for the recipe!)
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Thursday WOD, October 27, 2011
Posted on 26. Oct, 2011 by Amie.
Strength:
Front squats 2-2-2-2-2-2-2-2-2-2
WOD:
Three rounds for time of:
25 Kettlebell swings (53 lb./35 lb.)
15 Box jumps
Post front squat loads and WOD time to comments.
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NY schools finding time for exercise, New York Times (thank you Andrea for the link!)
Study: Living in poor neighborhood can hurt health, Associated Press
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Monday WOD, October 24, 2011
Posted on 23. Oct, 2011 by Amie.
Strength:
Power cleans 2-2-2-2-2-2-2-2-2-2
WOD:
Three rounds for time of:
10 Overhead squats (135 lb./95 lb.)
50 Double unders
Post power clean loads and WOD time to comments.
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PALEO-TOBER, Week 4!
Many thanks to Dabney for planning this week! Be sure to check out Dabney’s TRX class tonight and Wednesday at 7!
Grocery List:
Vegetables
Avocado
Bell Peppers
Beets
Broccoli
Brussels Sprouts
Cabbage, purple
Carrots
Cauliflower
Cucumber
Potatoes, Sweet
Squash, summer
Tomatoes, cherry
Onion
Herbs:
Dill
Parsley
Fruit:
Apples
Apple Sauce, unsweetened
Berries (variety)
Grapes
Lemon/Lemon juice
Lime/Lime juice
Mango
Oranges
Pears
Raisins
Meat/Protein:
Bacon
Beef, ground
Canadian bacon
Chicken breast
Deli meat
Fish (cod, salmon or tilapia)
Sausage links
Sausage, ground breakfast
Seasoning/Extras:
(may already have a few of these)
Balsamic vinegar
Chili powder
Cinnamon
Coconut oil
Coconut milk, raw, unsweetened
Cumin
Garlic powder
Ginger
Mayo
Nutmeg (optional)
Olive Oil
Nuts:
Almonds
Almond butter, chunky
Pumpkin
Sunflower
Walnuts
Snack for the week:
Primal Trail Mix
Monday
Breakfast: Egg Muffins (THE LIFE AND TIMES OF DIANA)
5 omega 3 eggs beaten
1 cup chopped broccoli (small pieces)
4 slices of thick cut Canadian bacon
Line a muffin pan with 6 muffin liners and spray the liners well. Bake at 350 for 20 minutes or until eggs are set.
Snack: Mixed Nuts and Fruit
Lunch: Deli meat, avocado, fruit, cucumber slices
Snack: Carrot sticks and nuts
Dinner: steamed sweet potatoes and beets over sautéed cabbage with grilled chicken breast, use olive oil, lime juice and pepper for dressing (make enough for leftovers for Tuesday’s lunch)
Tuesday
Breakfast: Roasted Pepper and Sausage Omelet
Snack: Cherry Tomatoes and almonds
Lunch: Leftover from dinner Monday
Snack: fruit and avocado slices
Dinner: (make enough for leftovers for Wednesdays lunch)
Purple cabbage slaw:
3 cups purple cabbage
1 cup chopped cucumber
1/3 cup chopped onion
1/2 cup mango diced
3 Tbs olive oil
2 Tbs balsamic
black pepper to taste
(mix all together)
Meat:
1 lb ground meat
1 Tbs garlic powder
1/2 tsp pepper
1 Tbs cumin
1 Tbs chili powder
1/4 cup green salsa
Wednesday
Breakfast: Sweet Potato, Bacon, and Egg Salad (Make enough for lunch Thursday)
Snack: Snack of the week (primal trail mix)
Lunch: Leftover from Tuesday’s dinner
Snack: fruit and nuts
Dinner: steamed brussels sprouts, baked fish of your choice (cod, salmon, or tilapia), fruit salad mix, steamed summer squash
Guidelines for Cooking Fish
Measure fish (dressed or stuffed, fillets or steaks) at thickest part.
Allow 5-7 minutes cooking time per cm of thickness (10 minutes per inch) for fresh fish.
Allow 10-12 minutes cooking time per cm of thickness (20 minutes per inch) for frozen fish.
Fish is ready when fish is opaque and flakes easily.
DO NOT OVERCOOK
Baking is the process of cooking fish at certain temperatures in an oven. Place fish in a greased baking pan.
Brush with melted margarine and season with salt and pepper.
Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
Follow cooking guidelines above.
-Use fresh or thawed fish
-Flavor with lime or lemon juice
Thursday
Breakfast: Almost Oatmeal
Snack: Raw cauliflower and broccoli and nuts
Lunch: Leftovers from breakfast on Wednesday
Snack: Snack of the week (primal trail mix)
Dinner: Paleo Breakfast Casserole and a serving of fruit (Make enough for breakfast Friday)
Friday
Breakfast: Leftovers from dinner Thursday
Snack: nuts and carrot sticks
Lunch: Chicken Kabob from Zoe’s with fruit Or deli meat, bell peppers, and fruit
Snack: Avocado slices and fruit
Dinner: Leftovers from the week
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