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Frogger 04-15-2010

April 14, 2010 by  
Filed under Recipes, WOD

3 Comments

Congratulations to our latest on ramp grads

Zac’s first on ramp WOD - 8:25. Last on ramp WOD - 5:15 with excellent form.

Caleb’s first on ramp WOD - 11:27 push ups on knees poor form on body rows. Last on ramp WOD - 5:47 with excellent form.
Way to go Guys!

Todays Paleo recipe brought to you by Sue Schlottmann (We had this Tuesday and night and it was awesome) – 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.

Paleo Spaghetti

1 Spagetti squash

  • Cut in half
  • place in glass microwave safe dish with 1/2″ to 1″ of water
  • microwave on high for 18-20 minutes to desired softness, let cool
  • scrape the insides into a bowl, it will look like strands of spaghetti
  • sprinkle a dash of rosemary of it.

Sauce:

  • Brown 1lb of ground beef in a skillet. Remove from skillet when done
  • Saute 3-4 cloves of chopped garlic for a minute in olive oil
  • Add 2 small zuchinnis and 3 small yellow squash diced into cubes
  • Add 1 cup of sliced baby bella mushrooms
  •  Saute in olive oil for an additional 2 to 3 minutes
  • Add one 24 oz jar of Monte Bene farm fresh pasta sauce (all natural, no sugar added you can find it at whole foods)
  • Add browned meat and cook over meduim – low heat until throughly heated.

Pour sauce over spagetti squash and serve while hot. 

 

Wikipedia article on intermittent fasting : http://en.wikipedia.org/wiki/Intermittent_fasting

 

This weeks Warm up:

10 wall squats, 10 max height 20# wall balls

Strength: Heaving Snatch Balance

  • 5 reps at 75% max
  • 3 reps at 90% max
  • 1 rep at 5lbs below max
  • 1 rep at max. Keep going adding 5lbs at a time until failure.

    • WOD: Frogger – Back by popular demand

    For time:

    • Row 500M
    • 50 frog jumps 20# ball – swing ball between your legs and jump to help with forward momentum
    • Row 500M
    • 50 weighted lunges, 20# ball – Hold ball straight over head – Knee must touch the ground
    • Row 500M
    • 50 20# med ball air squats – Hold ball straight overhead – go to full squat position
    • Row 500M
    • 50 squat to squat jumps – feet must come off the ground at least 2″, must go to a full squat
    • Row 500M

    Running

    1 minute ladder

    All Out Efforts.
    1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. Or another way to look at it:
    run/rest
    1:00/1:00
    1:00/0:50
    1:00/0:40
    1:00/0:30
    1:00/0:20
    1:00/0:10
    1:00/0:20
    1:00/0:30
    1:00/0:40
    1:00/0:50
    1:00/1:00

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    • Kristen

      I’ve been meaning to try spaghetti squash. Where do you get it around here? Do they have it a most grocery stores?

    • Greg

      Kristen, So far I have found it at Scolaris, Whole Foods, and I am sure you probably find it at most other grocery stores such as Raleys, Save-Mart, etc…. I believe it is in season right now.

      -Greg

    • Kristen

      Perfect! Thanks Greg. I’ve added it to my next shopping list!