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Friday March 12th 2010

March 11, 2010 by Nick B · 16 Comments 

CrossFit Kids today at 3:30 pm

Who wants a Row/Running clinic Wendesday March 17th at 7:30 pm? Post to comments your interest. 

Open Gym time today at 4:30. Come makeup a WOD, do a lift, run/row, or keep me company that would be nice! ;)

Red Rock Relay Who wants to put a team together? This challenge consists of teams of 12 people running in an all day-all night 180 mile race. This race will consist of two vehicles of 6 people each taking shifts of running and racing and non stop fun.  The event takes place on September 10 and goes on through the night to finish on the 11th.

I prepared this for a food exchange and it was delicious! Give it a shot on a rainy day, you won’t be disappointed.

Give it a shot on a rainy day, March is sure to have plenty. You won’t be disappointed.

WOD

Skills: Two rounds each of:

Handstand holds shooting for 60-90 sec. rest 2 min between sets.

12 reps unbroken of jumping squats with a 12,23,35,45lb bar on back. rest 90 sec between sets.

6 reps of Evil Wheels Watch Video rest 60 sec between sets.

Then As many rounds as possible in 12 minutes of:
10 Kettlebell Swings
10 Box Step-Ups with your Kettlebell (5 each leg)
10 burpess

Cashout run 4×200m, rest 60sec between intervals or row 4×250m, rest 60sec between intervals. Go all out when working.

Paleo-Friendly Curried Squash Soup (CrossFit Invictus)
10 oz pureed winter squash (I used acorn, but any winter squash is fine)

1/2 cup lite coconut milk ( I recommend Trader Joe’s – nothing is added)
1/2 cup water
8 oz meat of your choice thinly sliced (chicken, shrimp, pork or all of them)
6 oz bag of fresh baby spinach
2 tsp lime juice
1 tsp red curry paste (more if you like)
Bake your squash, let cool and puree in your blender or magic bullet!!
Heat squash, coconut milk and water in a medium saucepan over medium high heat. Stir occasionally.
Lightly cook the meat of your choice and add it to the squash mixture.  Simmer for about 3 – 5 minutes.
Add spinach, lime juice and curry paste.  Simmer for another 3 – 5 minutes.
Garnish with finely chopped scallion.
Enjoy!
Why we get Fat video click to watch.
3-12-10

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