168 Industrial Dr
Mashpee, MA 02649
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January 27, 2011

Friday

WOD

AMRAP

3 Minutes On, 1 Minute Off, 3 Minutes On

10 Wall Ball
10 SDLHP 75/50

1:00 Off/Transition

3 Minutes On, 1 Minute Off, 3 Minutes On

10 Knees To Elbows
10 Box Jumps Lg/Med

1:00 Off/Transition

3 Minutes On, 1 Minute Off, 3 Minutes On

1 Rope Climb
7 Ring Dips

Bushy Has informed me that the warrior dash is coming to Amesbury Mass this June. If you sign up Before February 6th it is $40.00 instead of $80.00 Here is a link if you want to sign up-Bushy ran this in NY last year if you have any questions for him.

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  1. Bushy Reply

    yes – sign up for the warrior dash. i’m doing the 10AM wave. it’s a good time. if enough people are interested perhaps we can coordinate transportation . . .

  2. Nate Reply

    Running?? Seriously?? I’ll leave that to you skinny people…

    “Fear is the mind killer”
    -Chronicles of Riddick

  3. KristinP Reply

    Bushy, I’m interested but I need more info. It’s a 5K, right? And what kind of obstacles are we talking?

  4. ErinM Reply

    She’s trying to convince me to do it with her, I tried to look online and it looked like there was a lot of mud involved-not sure if I’m a roll in the mud kind of girl:)

  5. Bushy Reply

    check out the site http://www.warriordash.com and then click on the new england venue. it’s just under 5k distance i think. obstacles are on the website. they are challenging but very doable for able crossfitters like us . . .

  6. Bushy Reply

    oh yeah – there is mud. but they do have cold showers, as well as turkey legs and (gasp) beer!

  7. KristinP Reply

    Aw, stop being such a girl! I love mud, obstacles are scary, but I think I’m in 🙂

  8. crossfit mama Reply

    wHere is the spicy chicken recipe to go with that herb sauce.

    4-6 chicken breasts
    2 tsp ground mustard
    2 Tbs paprika
    2 tsp kosher salt
    1/2 tsp black pepper
    2 tsp fennel seeds
    2 tsp ground cumin
    1 tsp (or less) cayenne pepper

    Rub a little olive oil all over chicken breasts so that the spice rub will adhere. Mix seasonings together and toss with chicken. Grill the chicken and serve with the herb sauce featured in video.

  9. amanda Reply

    I did a mud run last year and had a blast. I am in! Erin, there is mud and some cold water, but really not that bad. You can do it:)

  10. MattR Reply

    katherine & i were talking this up a while ago, i’m definitely in unless my old man legs sally out on me by then..it looks like a blast!

  11. Greg B. Reply

    I am up for the warrior dash, sounds like fun.

  12. Katherine Reply

    Im in for surrrrrrre. I heart mudddddd

  13. crossfit mama Reply

    Cooking Lamb

    Jon loves lamb so I make it fairly often. I don’t like the gamey taste it can have so I marinate it for a couple of hours in dijon mustard. That helps. You can add chopped garlic and rosemary to this. (The classic French way of cooking it.) Another option that I sometimes do is to grill it with Garam Masala. This is mix of spices that is really popular in Indian cuisine. Try sprinkling some on the next time you make chicken or lamb. It changes up your everyday paleo fare.

  14. Bushy Reply

    cool. i’m glad there’s an interest in the warrior dash. i think it’ll be a good time. as the spring rolls in, i’ll look into a van or a bus to take us all up there.

    for those who aren’t crazy about the mud – i’d recommend registering for an earlier wave. i registered for the first one (10AM).

    radical dudes.

  15. crossfit mama Reply

    Blueberry Sauce

    I came across this recipe by Elana Amsterdam for blueberry sauce. I thought it would be good for paleo pancakes. I will make it in the morning for my kids gluten free pancakes because it is not as sweet as maple syrup so probably a better choice. I think I will adjust the recipe and add just a touch of honey though.

    1 (10 ounce) bag frozen blueberries
    Pinch of nutmeg
    1 Tbs arrowroot powder
    1/4 cup water
    ( I am thinking 4 Tbs honey)

    Cook berries covered saucepan over medium heat with nutmeg till berries are soft, about 10 minutes.
    Dissolve arrowroot in water to make a slurry. Raise the heat and add to blueberries and whisk constantly till mixture thickens and becomes glossy, about 1 minute. Allow to cool slightly. I will be making this in the morning. I’ll report back!

  16. crossfit mama Reply

    Jude declared the blueberry sauce “AWESOME”. It really was and it really only needed maybe 1 Tbs of honey or if you are trying to do no sweetener, none at all. Now that everyone is sugar free you can actually taste the fruit right? Do add a pinch of salt though. Enjoy!

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