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February 19, 2012

The CrossFit Games Open Begins This Week! If you are participating be sure that you join the CrossFit Cape Cod Team! We will do the Workouts on Wednesday and any who would like to will be able to re-do the workout on Saturday. Anyone who is officially registered will be judged during all of the 5 workouts.


This Weeks Team Challenge-Complete 7 MWODS and:
Do 100 Sit Ups For Each Of The Team Members you Started With. Score The Total Time. For every person that is no longer part of your team someone on your team must do 200 sit ups-for time. Each athlete should be judged. Reps are to be done with the legs in a ‘butterfly’ position and the athlete will touch the ground above the head at the bottom of the rep and then touch the feet at the top of the rep. The team with the fastest time gets 40 points, all other teams will get 20 points for finishing.

CrossFit cape Cod Workout of the Day for Monday, February 20th, 2012.

As Many Rounds As Possible in 20 Minutes

5 Chest To Bar Pull Ups
10 Wall Ball Shots 20/14 to 10ft
15 Kettle Bell Swings 1.5/1

Mobility WODs

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  1. Nettie Reply

    I had some hamburger in the fridge that I had to use – made this meatloaf along with cauliflower and a salad for dinner tonight. Delicious! It’s from modern cavegirl


    1/4 tsp black pepper
    1/4 tsp cayenne pepper
    1/4 tsp dried thyme
    1/4 vidalia onion
    about 8 carrot sticks (you can use a regular carrot, peeled—I just had these on hand)
    3 whole garlic cloves
    1/4 red bell pepper
    1lb grassfed ground beef
    1 organic cage-free egg


    1/2 can tomato paste
    1 Tbsp lemon juice
    2 tsp honey
    1/4 tsp garlic powder
    1/4 tsp onion powder
    1/4 tsp black pepper
    a teeny tiny dash of clove
    1/4 tsp cinnamon
    1/4 tsp nutmeg (you can sub out allspice for the cinnamon + nutmeg if you have it; I was out)
    1 Tbsp lime juice
    finely minced jalapeno to taste
    1-2 Tbsp olive oil
    1/4 tsp ginger
    1/4 tsp dry mustard
    1/4 tsp cumin

    Ok, I know it looks like a ton of ingredients, but most of that is just spices & literally the only thing I had to buy for it was the ground beef—I had everything else on hand.

    Heat oven to 325F.

    Pulse the onion, carrot, garlic & bell pepper in the food processor & dump in a bowl with the black pepper, cayenne pepper, & dried thyme. Combine with the ground beef & add in the egg. Mix everything well, but don’t squeeze or over-process the meat.

    Press into a loaf pan to shape, then turn out onto a parchment-paper lined, rimmed cookie sheet & put in the oven.

    Mix all the glaze ingredients together in a pan over medium heat & reduce.

    Cook the meatloaf 10 minutes & then brush with the glaze. Cook another 35 minutes or until cooked through.

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