A+ R A-

11/21/2011


SWOD: Deadlift 4/4/2/2/2

(You should be aiming to hit above 90% of your 1 RM on the first set of 2 reps)


WOD:

Tabata Air Squats

rest 2 min

Tabata Push-ups

Tabata is a 4 minute drill consisting of 20 seconds of max. effort for a particular movement (see above) followed by 10 seconds of rest. Your score will be the lowest amount of reps you complete within any 20 second period.


Competitor Finisher:

Complete this 5 minutes after the WOD above

100 Double Unders

20 Pull-ups

-2 Rounds for time-

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


"Eggs in a Nest" (courtesy of PaleoFood.com)

This simple variation on baked eggs seems like something kids would get a kick out of because it looks like an egg in a nest when done. They're quick and easy to make but require 1 cup ramekins or other small oven safe dishes to bake the eggs in.

For each nest:

2 green onions

1 egg

olive oil or other fat to grease dish with

salt and pepper

1/2 chopped tomato

Directions:

Preheat oven to 350. Grease dish generously, add salt and pepper to taste and set aside. Cut the whites off the green onions, set the green tops aside. Chop the whites. Saute' the green tops and chopped whites in a small amount of oil or in a non-stick pan until wilted. (Alternately, you can put the green onions in a microwave safe dish and microwave for 30 seconds or so, depending on your machine, until the onions are wilted.) Place the onions in the ramikin and make a hole in the center to form the "nest". Break egg into the hole. If desired, add a little oil on top to keep the top of the egg from drying out. Place cup in a shallow baking pan filled 1/2 inch deep with water. Bake for 15 minutes or until top of egg is opaque and firm looking. Garnish with tomato and enjoy.

Variations: Place a lightly cooked slice of bacon in the bottom of the cup before filling with onion. Use other slightly cooked veggies to make the nest, such as spinach or curried onions, tomatoes and okra.


Thanksgiving Schedule:

  • Wednesday Nov. 23 = No 7pm class
  • Thursday Nov. 24 = No Classes
  • Friday Nov. 25 = 10am and Noon Only
  • Satuday Nov. 26 = Normal Schedule
  • Sunday Nov 27 = No Open Gym

 

24 Hour WOD at CFMG for Toys for Tots

Metabolic Conditioning

Tabata Air Squats

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