Back Squat Handstand Walk 04-14-2010
Todays Paleo recipe comes from Amber - Please keep them coming. You can mail them to greg@crossfitinitiative.com. Please provide a picture, recipe and your name. I am thinking of putting together a gym paleo cookbook based on all of your entries.
Pesto Chicken and Sauteed Collard Greens
Pesto
- 1/4 cup almonds
- 3 cloves garlic
- 1 1/2 cups fresh basil leaves
- 1/2 cup olive oil
- 1 pinch ground nutmeg
- sea salt and pepper to taste
1. Preheat oven to 450 degrees F (230 degrees C). Place almonds on a cookie sheet, and bake for 10 minutes, or until lightly toasted.
2. In a food processor, combine toasted almonds, garlic, basil, olive oil, nutmeg, salt and pepper. Process until a coarse paste is formed.
Refrigerate any extra
Pesto Chicken
-
4 Boneless Skinless Chicken Breasts
-
Pesto
1. Preheat oven to 400 degrees. Cover cookie sheet with foil
2. In a bowl, cover chicken breasts with Pesto (I like a lot)
3. Place on cookie sheet in oven for 20-25 minutes or until chicken is no longer pink in the center.
4. Garnish with a tomato slice if you’d like
Collard Greens
1. Wash and slice leaves into about 1″ slices (Don’t worry if it seems like you have a lot, they will cook WAY down)
2. Saute on medium heat in olive oil with 3 cloves of garlic and a sprinkling of sea salt until leaves are tender.
Yet another intermettent fasting article: http://almostfit.com/2010/01/11/20-hours-without-food-the-intermittent-fasting-experiment/
And a very inspiring video from the San Diego/Arizona Sectionals:
CFJ_BenLunak_WhyDoICrossFit.mov
This weeks Warm up:
10 wall squats, 10 max height 20# wall balls
Strength – 5×5 across weighted ring dips
Wod: Aaron, this one’s for you 
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards – If you can’t walk on your hands, partner up and have your partner hold your legs (wheel barrow style) and walk 40 meters instead of 20 meters.
Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments.
Running
Run from the sign at Huffaker park to the gazebo. Walk/jog down to recover. Rest as needed between intervals. This hill is about .21 miles long. If you can’t make it to Huffaker park, find a hill between .10 and .25 miles long and do repeats on that. One of my favorites is behind Damonte ranch high school to the “D”. It is only about .12 miles up but it’s super steep.
