Nancy

Nikki and Melanie take on the heat from David Tillman on Vimeo.

"CaveMan Nancy" Challenge is tomorrow at 8 am. See you thereWOD

"NANCY"

Run 400m

15 Overhead Squats (m 95, w 65)

5 rounds for time

Recipe

Shrimp Kebobs - from http://mypaleokitchen.blogspot.com

Ingredients (for 1 stick);
- 3 medium sized shrimp
- 3 cherry tomatoes
- 3 small chunks zucchini
And the marinade (for +/-20 shrimp);
- a tablespoon olive oil
- a teaspoon garlic powder
- a teaspoon cayenne pepper
- a teaspoon dried thyme
- a teaspoon dried parsley

First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.
After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. If you like, serve with garlic mayo. Yumm.

How hard is it?

Betty works on having "fast elbows"

WOD

10 Kettlebell Swings (men 53lbs, women 35lbs)

10 Knees to Elbows

10 Push ups

AMRAP

in

20 Minutes

Really, how hard is it to have eggs and fruit for breakfast instead of

oatmeal or cereal. It is not that hard. Check it out Freddy C's

take on obesity from CrossFit one world

Paleo Recipe

Pizza bread

4 tbs oil

1 tsp honey

3 eggs

1 cup almond meal

¾ cup arrowroot (can be found in the coffee/seasonings aisle at HEB)

Pizza topping

2 tbs Tomato paste

Italian herbs

Italian Sausage

1 tsp oil

4 tomatoes, sliced

* you can add your favorite veggies to this

Instructions

Pre-heat oven to 180 degrees Celsius (around 380 degrees).

To make the pizza bread combine all ingredients well. Shape

into 4 round circles, no thicker than 1cm and place on an oven

proof baking tray, lined with baking paper. Place in oven and

bake for 10-15 minutes, or until browned and cooked.

Spread tomato paste over pizza bases and sprinkle with some

Italian herbs, return to oven for a further 1-2 minutes to heat.

In a frying pan heat oil and cook sausage until cooked, remove from

pan. .

Place meat and veggies on the crust.

Caveman Nancy Challenge

The Caveman Nancy challenge is this Saturday. Are you ready to see a huge improvement in your bodyfat composition? How much can you improve your Nancy time?

Check out full details here

WOD:

"Karen"

150 wallballs

for time

Paleo Recipe
Fish and Vegetable Curry

14 oz white fish fillets, cut into thick slices
14 oz Coconut Milk
2 tbs red curry paste
2 carrots, cut into thin strips
2 cups red cabbage, thinly sliced
Fresh Coriander

Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined.

Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes or until fish has cooked.

Serve with fresh coriander leaves.

Congratulations Wladi

Congratulations Wladi!

Wladi has been CrossFitting with us this summer. In 5 short weeks he's

dropped 5% body fat and 10.5 lbs. A competitive swimmer, Wladi hit

4 PR's in his meet this past weekend. He attributes his success to CrossFit,

the Paleo diet and working his butt off! Congratulations Wladi. Great work.

"CaveMan Nancy" sign up today.

WOD

Back Squat Ladder

Men use 135

Women use 95

With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Last time we did this one it was cold and we used 95 and 65. Let's bump it up a notch.

Caveman Nancy Challenge

Check out this instructional video on Overhead Squat [wmv] [mov]

We are getting ready for our "Caveman Nancy" so come on in and sign up.

It promises to be tons of fun. Let's see how much you can change your body

in 6 weeks.

A variation of one of the Norcal qualifier wods

WOD

run 400

30 burpees

10 push press (male 115, female 95)

for time