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January 05, 2011

Wednesday

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)

2.Sumo deadlift high-pull: 75 pounds (Reps)

3.Box Jump: 20″ box (Reps)

4.Push-press: 75 pounds (Reps)

5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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  1. crossfit mama Reply

    So glad to see everyone’s posts. I am still feeling fiercely competitive. In it to win it paleo people! Bushy intimidates me though.
    Kristen, seeing as how we can’t have any of the ingredients in blue cheese dressing it will be tough, but I will get you that recipe. Yes I will.

  2. Bushy Reply

    CF mama – once you meet me you’ll fall in love. i’m exactly like jon. . . .

  3. Dana Reply

    Chicken, Shrimp and Sausage Jambalaya
    From CFSCC “Eat this” blog
    Paleo/Non Paleo love this!

    Ingredients:
    2 boneless chicken breasts
    2 sausages (any variety)
    1 lb. raw, peeled shrimp
    1 can (15 oz.) diced tomatoes
    4 C chicken broth
    2 tsp. olive oil
    1 yellow onion, chopped
    1 red bell pepper, chopped
    3 garlic cloves, minced
    1 C spinach
    2 C cauliflower rice
    1+ T Cajun seasoning (I made my own)… combine following spices:
    1/8 tsp. cayenne pepper
    1/4 tsp. crushed red pepper
    1/4 tsp. sea salt
    1/4 tsp. black pepper
    1 tsp. onion powder
    1 tsp. garlic powder
    1 tsp. paprika

    In a large skillet, saute onions, garlic and bell pepper in olive oil. Add to crock pot. Brown chicken breasts on both sides in skillet, cut into bite sized pieces and add to crock pot. Cook sausage, slice and add to crock pot. Now add chicken broth, tomatoes, and cajun seasoning to crock pot. Cook on high for about 1 hour. Turn crock pot to low. Lastly, about 30 minutes before serving, saute shrimp. Add cooked shrimp, spinach and cauliflower rice to crock pot. Cook for about 15 more minutes! This recipe is sure to help you stay warm this winter! Cozy up and enjoy!

  4. Littles Reply

    I’m still feeling competitive, but fully aware that there are some people with a solid 8 or 9 every day.

    Mine range between 6 and 9, so I’m just trying to focus on myself finishing at this point.
    I had great prs last week with my OHS and back Squat.
    It’s working! I’ll take it!

  5. crossfit mama Reply

    Bushy. I can’t wait till we meet.

  6. Nettie Reply

    My goal at the beginning was to average 6 pts a day. So far, I am doing that – even with the 3 pt days at the end of the year. So, I’m happy and feeling great!

  7. Jane Reply

    Drew and I are definitely still in the challenge. I’m actually finding it much easier to stick to eating paleo, it really is becoming a habit. Don’t get me wrong, I still have the occasional craving for potato chips and bacon, but they’re getting better too.

  8. Littles Reply

    umm Jane, you can have bacon:)

  9. jmiles Reply

    hey bushy, im getting the feeling you and my wife are on-line dating right in front of me. have some decency and sneak around a little for crying out loud

  10. Littles Reply

    http://crossfitlisbeth.com/category/daily-archives/page/2/

    More wise words from Lisbeth Darsh, Crossfit Watertown.

  11. crossfit mama Reply

    After Jon asking almost daily, I finally battled paleo pizza in the kitchen today. Got to say. Not bad.
    For the crust

    Mix 1 and 1/2 cups almond flour
    Pinch of salt
    1/4 tsp baking soda

    with: an egg beaten with 1 Tbs olive oil. Mix everything and spread it out on parchment paper (I used a silpat) with another piece of parchment or wax paper over it. Spread into an even circle roughly 12 inches in diameter. Bake at 350 for about 20 minutes. Pull out of oven and top your pizza. I did a thin layer of tomato paste, oregano, pepperoni, sauteed spinach and broccoli. HERE IS ANOTHER COOL TIP! Pulse a few tablespoons of pine nuts in a food processor and sprinkle over your pizza. It actually looks, feels; and tastes similar to parmesan cheese!!!!!!!

    This pizza rocked. Go make it.

  12. Cape Cod Val Reply

    @Nicole S. I made a whole head of Cauliflower (paleo popcorn) with the olive oil, sea salt and pepper and I at the whole thing, it was fabulous, Thank you.

  13. Lindsey Reply

    I’m still in. Average about 8 – 9 points a day. I need new ideas for protein…I eat WAY too much chicken.

    One of my favorites!

    Lamb Cutlets

    2 boneless lamb cutlets
    lemon or lime juice
    olive oil
    parsley
    minced garlic
    ground turmeric
    crushed coriander seeds
    sea salt

    Stab the meat all over with a fork.

    Put it into a plastic bag along with all the other ingredients: lemon/lime juice, 2 T olive oil, large handful of parsley, a few cloves of garlic, turmeric, a small palmful of coriander, and a large pinch of sea salt.

    Let this marinate in the fridge for at least an hour.

    Broil the lamb until it is pink in the center (2 4-oz cutlets take about 5 minutes on each
    side). Serves 2.

  14. Anonymous Reply

    Nicole S said….

    I’m doing this challenge to make myself feel better no matter what points I may earn, but a little competition doesn’t hurt 🙂 I feel incredible! Finally I found a way to eat that works for me. After 42 years of eating “wrong” I found a way to eat that works for me. I don’t reference Paleo as a “DIE-T” because I feel healthier than I ever have, its a choice of how I want to nourish myself. All the support is incredible…keep up the good work everyone!

    Hey Val…your welcome, enjoy! Next try Paleo french fries (aspragus) and Paleo Chips (Kale or brussel sprouts)

    Help get through these cold nights: Paleo Hot Choc: 2C. Almond Milk, 1 tsp Vanilla extract, 1/2 tsp, Almond Extract Approx 1 tsp Cocoa Poweder, pinch of sea salt, couple of cinnamin sticks add to taste honey and maple syrup to your sweetness level…hint use cocoa powder sparingly, making it too chocolately will make it more bitter and require more “sweetness” I make this up and let sit in the fridge to allow the cinnamin to infuse into the almond milk. This makes 2 servings for me. Nice treat.

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