“Burp the Baby”
15-12-9-6-3
– Power cleans (135/95)
– Bar-facing burpees
then…
October challenge
Month: October 2011
The Wodapalooza Central Texas Challenge for intermediate and beginner CrossFitters is this coming weekend and we have 5 athletes from East Dallas CF competing! Some of the movements involved this weekend are ground-to-overhead, clean and jerks, front squats and deadlifts along with bar-facing burpees and double unders. Don’t be surprised if you see some of these during our WODs this week as we prepare for the weekend!
We’ve gone a full 7 days on the Paleo Challenge. You guys are rockin’ it! Keep up the good work.
Schedule Changes
Congrats to everyone for coming up on their first complete week on the Paleo 30 Day Challenge. Here are some schedule changes to note:
Monday: 5:45am CrossFit / 7:00am CrossFit // 5:15pm CrossFit / 6:30pm CrossFit / 7:30pm Elements
Tuesday: 5:45am CrossFit / 7:00am Masters // 6:30pm CrossFit / 7:30pm Masters *no 5:15pm
Wednesday: 5:45am CrossFit / 7:00am CrossFit// 5:15pm CrossFit / 6:30pm CrossFit / 7:30pm Elements
Thursday: 5:45am CrossFit / 7:00am Masters // 6:30pm CrossFit / 7:30pm Masters *no 5:15pm
Friday: 5:45am CrossFit / 7:00am CrossFit // 5:15pm CrossFit / 6:30pm Elements *no 6:30pm CrossFit
4 rounds for time:
– 5 wall walk ups
– 10 overhead squats (95/65)
– 30 sit ups
– 400 m run
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/15 lbs)
10 Box Jumps (24″/20″)
then…
3-4 min FLR on rings
Mini Egg Pizza Recipe… and it’s Paleo!
Ingredients:
- 1 Tbsp lard or olive oil
- 1 small red onion, diced
- 1 Tbsp tomato paste
- 2 C tomatoes, diced (or one 14 oz. can, strained)
- 1 C pepperoni, diced
- 10 eggs
- 1 tsp salt
- 1 tsp dried oregano
- 1 tsp dried basil
- ¼ tsp black pepper 1 C black olives, chopped (optional) 1 C mushrooms, chopped (optional)
Cooking Directions:
Heat lard or olive oil over medium heat
Saute onions until almost softened, about 5 minutes
Add tomato paste, cook and stir for one minute until well incorporated with onions
Add tomatoes, cook 2 minutes stirring frequently
Add pepperoni, cook together for 4 minutes, stirring frequently
♥ Crack and beat eggs until fluffy and bubbly
♥ Add oregano, basil, salt and pepper to eggs and mix
♥ Grease muffin tin cups (eggs will stick) or use a silicon pan or liners
♥ Spoon 1 Tbsp of tomato mixture plus any other additions into each muffin cup
♥ Pour egg mixture into muffin cups until they are ¾ full (eggs do fluff up in oven)
Bake at 325 degrees for 25-30 minutes, or until tops become golden brown. We prefer our slightly underdone if we’re saving them for the week so that when reheated the eggs do not become overcooked.
*Makes 16-24 pizzas, depending on how much you fill the cups with toppings. We filled our muffin cups about 50% with toppings and 50% with eggs and had 20 egg cups.
Strength: Press & Push Press
then…
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
* Record slowest and fastest times.
* Bring a watch with a stopwatch setting if you have one.
Athlete of the Week: Mason
Mason has been with us from the very beginning, when ED*CF was nothing more than a dark sweatbox. Since then, Mason has made incredible improvements in form, work capacity, strength, flexibility and even diet when him and Jen H. completed a 30 day paleo challenge on their own! I mean just look at this shredded beast. Keep up the good work Mason and we are glad to have you as a part of the ED*CF family.
Any 30 day challengers having any cravings yet?? Congrats on making it through the first day, only 29 more to go!
Look for some awesome recipes coming soon to the blog…