Fri 11-27-09

Check this out…

Homework WOD:

Max rounds in 15 min:

Run 200m

Walking lunges 200m

Post number of rounds to comments.

This is only 15 minutes so go hard!

Quote of the Day:

Chains of habit are too light to be felt until they are too heavy to be broken.
-Warren Buffett

Thurs 11-26-09

You don’t know cardio until you’ve done “Helen”

Homework WOD:

for time:

100 push-ups

rest 1 min

100 sit-ups

rest 1 min

100 squats

post time for each round to comments.

Quote of the Day:

-Cookie Monster

Wed 11-25-09

Just a reminder that we are going to be closed Thursday and Friday of this week but there will be homework on this site for ALL to do!

Here is a good post from CrossFit NorCal.

Cauliflower Fritters

I am sort of in love with frying up veggies these days!

I found this recipe in “Every Day with Rachel Ray” and modified it by substituting the flour for almond meal.  It is pretty simple–and only has five ingredients—most of which you’ll already have on hand!
1 head cauliflower, cut into medium size pieces
1 egg
1/2 cup almond meal
coconut oil (or olive) for frying
salt and pepper

Steam cauliflower till tender.  I pop mine in the microwave for 6-8 minutes.  Mash steamed cauliflower and add egg, almond meal and seasoning.  Make small 1/4 cup rounds and then flatten with palms.  The thicker patties stayed together better when frying.  Heat coconut oil and cook 4-6 minutes per side.  Spritz with lemon juice, and toss on top of salad greens.  I served these with chicken sausage from Trader Joes.





Tue 11-24-09

We will be hosting a Goal Setting seminar at the gym on Dec 5th at 1 PM.  This is a FREE seminar to all who register by Dec 3rd.  It will be lead by Karen Bayer, Certified Professional Coach and CEO, of Next Stage Coaching.

Please register early because slots are filling FAST.

Homework WOD:

21-15-9 rep rounds of

sit ups, push ups, and air squats

post time to comments.

Quote of the Day:

“Mistakes are the usual bridge between inexperience and wisdom.”
-Phyllis Theroux

Mon 11-23-09

This looks like a good movie.

Quote of the Day:

“Deeds, and not words, are what count most.”

– Napoleon Hill