Tuesday 8/12/09

Warmup: 3 minute jump rope

"Annie are you OK"
1 mile run
50 Thruster
40 SDHP
30 Burpee
20 Ball Clean
10 Wall Ball
800 M jog

Mon - Aug 10

Big Bob D.

Just Finished a 16,000 Row in 1hr and 16 min!

Way to go Bob...save some for the Holiday Challenge!!!

Warm Up:

400m Run

10 KB Swings - light

5 Pull Ups

10 Squat Jumps

(3 rounds)

Skill:

Overhead Squat

WOD: "Annie"

Double Unders

Ab Mat Sit Ups

50-40-30-20-10

Sunday - August 9 - Rest Day

Coach TJ Cooper at the recent

CF SouthSide Clean and Jerk Clinic

Taken from the Paleo Diet Update
by Neil Stephenson


As I've mentioned before, a simple marinade on fish, poultry or red meat can make a boring piece of protein into a fantastic taste-bud experience! If you want to keep it REALLY simple, create a marinade that only has a few (flavorful!) ingredients. A strong, concentrated taste, like that found in sun-dried tomatoes in olive oil, for example, can make a marinade all by itself!


I literally threw together the following dish in a matter of minutes, left it in the fridge to marinate overnight, and then cooked it the next day. The juice left it in the pan after cooking served to be the perfect sauce in which to sauté some rainbow chard, which also absorbed tremendous flavor in the process! Combine oil-packed, sun-dried tomatoes with fresh basil leaves and freshly ground peppercorn. You can mix these together, or puree them in a mini-prep food processor.


If you're using bone-in, skin-on chicken breast (which I recommend for cost and flavor), simply put the chicken in a glass dish and cover it with the marinade. If you're using boneless/skinless chicken breast, pound out the meat first with a tenderizer to render a more delicate filet. Cover the dish with plastic wrap, turn it once or twice over the next day, and then sear it in a cast iron skillet for a few minutes on each side before finishing in the oven. Internal temperature should reach 160 degrees F. Remove the chicken from the skillet and leave it in a serving dish for a few minutes while you briefly cook a head of chard, kale or spinach in the same skillet. Serve with a fresh green salad and voila - simple and sublime chicken! I will be sharing more tips for shopping and prepping Paleo meals in The Paleo Diet Implementation Program. As a Triathelon athlete, I'll also help with ideas to optimize stamina and strength.

Friday - Aug 7

Get Some...

A - C - C - E - L - E - R - A - T - I - O - N

Warm Up:

10 Pull Ups

10 Back (not hip) extensions

10 Push Ups

(4 rounds)

Skill:

Bench Press

WOD:

Bar Dips (use a band if needed)

Bent Over Barbell Row

Bench Press (incline, flat, or decline)

Rest - 3 minutes between rounds

10-8-6-5-4-3-2

Future CrossFitter - Jim Marino (Nassau Physical Therapy)

does something special on his bike!

Sat WOD time change: Doug will be in TX at the CrossFit Kids Certification, so the Bike Ride WOD through Ft. Clinch will be starting at 8 a.m. in front of Club 14 Fitness. Please come support the ride and start preparations for the Youth Fitness Ride on October 17th! Bring $2 to get into the Fort!

http://www.active.com/page/Event_Details.htm?event_id=1646889&assetId=5922F9D4-D363-4244-9837-CFF21A2C68CC

Thursday August 6th

Warmup:

5 pushups

10 jumping jacks

50 jump rope

2 rounds

WOD:
Row 500 meters
21 Burpees
Run 400 meters
3 rounds

Donna and Julie

Happy Birthday Donna and Julie!!!

Stink 'em up! I mean...stick 'em up

Although this is Donna and Julie's Day...I couldn't resist telling everyone about

my recent Paleo discovery...

WOD: "the Donna and Julie"

• Find a partner and complete the following together:
• 10k Row
• 150 Ab Mat Sit Ups
• 200 Air Squats
• Partition reps appropriate for each person in advance

Get your bike tuned up!!!!! This Saturday we RIDE at 8:00!!! We will be joined and led by Club 14 Fitness through Ft. Clinch. Bring $2.

Tuesday August 4th

Warmup Run 1 mile
50 Situps

WOD
10 Pull-ups
25 Thrusters, 45lbs
Row 400m
3, 4, 0r 5 Rounds
thanks to CrossFit East