Killer Kelly!

CrossFit Workout - Kelly
5 rounds for time; modified to 3 rounds
1/4 mile run
30 wall ball shots(20lbs)
30 box jumps(24")

"Make voyages. Attempt them. There is nothing else."
- Tennessee Williams

Congratulations to everyone who participated this past week, Kelly was a tough one!

Our results;
JR 18.19
TE 19.59
AJ 21.03
KM 25.21
NL 25.29

Next week...

4 Rounds for time;
20 Push Ups
30 Sit Ups
40 Kettlebell Swings (24k Men/16k Women)

"If you deny yourself commitment, what can you do with your life?"
- Harvey Fierstein

Got a caption?

After completing the CrossFit WOD Kelly this week, What was he thinking?

TE

(That really SUCKED!)

JR

(Training with Paul has made me a monster, I need a bigger shirt)

Easy Zone-friendy Dinner

Welcome to Wednesday and my recipe of the week!

Tonight I made the most delicious meal and it only took about 20 minutes to prep and cook.

I made broiled Lamb Steaks with Broccoli and Red Bell Peppers;

(Ok, so I'm not the greatest photographer... but I promise to work on my skills!)

I bought boneless leg of lamb steaks at Whole Foods ($10.99/lb) seasoned them with dried rosemary, a little kosher salt and pepper, put them on a baking sheet, and then under the broiler on high for 6 minutes per side.

While they were cooking, I rinsed the Broccoli and Bell Peppers and put a pot of water with a steamer insert on the stove to heat. I chopped the Broccoli into 4" spears and chopped the Bell Peppers into 2" dice.

After I flipped the Lamb Steaks over, I put the veggies into the steamer and covered the pot. When the Lamb was done I took it out of the oven and turned the heat under the veggies off, but left the lid on

Next I mixed 3 tablespoons of olive oil, 1 tablespoon of dried rosemary, some kosher salt and pepper in a small bowl. I put the hot veggies in a large glass bowl and poured the olive oil mixture over it, stirring to lightly coat.

My portion pictured, plus the apple I had for desert was approximately a 5 block Zone meal - really delicious!

In order to make the most of the time I spent shopping and cooking, I made 4 additional portions which I put in tupperware to enjoy later this week.

If you make this at home, please leave your comments - let me know what you think!

Benchmark Bliss!

CrossFit Workout - Fran
For time; 21-15-9 rep's of
Thrusters (95lbs Men, 65lbs Women)
Pull Ups

I don't think happiness or unhappiness is the point. How do we meet the problems we face? How do we best learn from them and transmit what we have learned to others, if they would receive the knowledge? William Wilson

Our results;
TE 8.30
NL 10.17
KM 10.24
JR 10.37
CH 12.28
AJ 15.05

Next Week...

CrossFit Workout - Kelly
5 rounds for time;
1/4 mile run
30 wall ball shots(20lbs)
30 box jumps(24")

Check out these folks doing the workout;

"Make voyages. Attempt them. There is nothing else."
- Tennessee Williams

How to stop making bull shit excuses

Drug Giant Merck accused of creating fake medical journal to publish favorable studies

Strength and Stamina!

CrossFit Workout – Helen
3 rounds for time;
¼ mile run
21 Kettlebell Swings (24k Men, 16k Women)
12 Pull Ups

Amazing workouts by everyone, and several Personal Records!

Our results;
KL 11.27
TE 12.04

AJ 12.03
KM 13.54
CH 14.28
NL 15.47
AM 16.17

Our difficulties are not obstacles to the path; they are the path itself. Ezra Bayda

Next week...

CrossFit Workout - Fran
For time; 21, 15, 9 reps of
Thrusters (95lbs Men/65lbs Women)
Pull Ups

Check out a Great Fran Video



I don't think happiness or unhappiness is the point. How do we meet the problems we face? How do we best learn from them and transmit what we have learned to others, if they would receive the knowledge? William Wilson