2 Minutes at each Station
Rest 2:00 Between RoundsRow Max Meters
10 Meter Sprint Max Meters
Double Unders Max Reps
Score Totals From Each Category For All Three Rounds
Lifting Weights-Easier Than Jail
Ben got his MU yesterday!!
It’s goin’ around people….who’s next??
Was awesome Ben!!!! Nice job 🙂
I’m anxious for our first chick to muscle it up…get on the Katherine, K?
Flounder with Almonds and Capers
I bought some fish at Whole Foods today. Threw a little of this and a little of that in and came out with the following.
1 lb thinly sliced flounder fillets1/2 cup almond floursalt & pepperjuice and zest of a lemonFew Tbs chopped parsley2 Tbs capers1/4 cup slivered almonds (you toasted in a fry pan)1 egg
Mix together almond flour, 1 tsp kosher salt, few twists of pepper, lemon zest and set in a wide bowl or plate.
In a separate bowl beat 1 egg with a fork. Set aside.
Dip each piece of flounder into egg then dredge fish in flour mixture.Drop pieces of fish into a hot oiled frying pan. Work in batches, don’t overcrowd fish or it will just steam not brown. Cook through on both sides. This only takes a few minutes! Remove fish from pan and add capers and lemon juice. You can add a few very thin slices of lemon as well. Top fish with this sauce. Sprinkle with parsley and toasted almonds. It’s really yummy.
There is so much fear and confusion surrounding food and weight loss for a lot of people. I can understand wanting to be locked up, rather then deal with it the healthy way (I would have volunteered myself for a jail experiment pre crossfit)
I’m really excited to say that I’m in the process of organizing cooking classes with a whole foods (not the store) coach to help groups of adults and teens learn to eat better, cook better, and approach food with a different mentality. The instructor has no set diet for anyone, it’s all personal, just as long as it’s all whole food. So paleo eaters would fit right in.If you struggle with uncertainty, fear and anxiety surrounding food I think you’d be helped immensely.Or just want to learn to cook some basics!
I’ll keep the blog updated if anyone wants to join in on the classes.
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