Carolina Crossfit gets to Challenge Live with Lucas on WIS-TV

“This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: ‘Call to me and I will answer you and tell you great and unsearchable things you do not know.”- Jeremiah 33:2-3

 Lucas Working his Over  Head Squat!  Looks good Bro!

 Wod #1 

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 Wod #2
Snatch - 90% x 1 x 2

Clean & Jerk - 90% x 1 x 2

Back squat - 90% of last Sat x 1
3 rounds for time of:
10 kipping pull-ups
10 GHD sit-ups

This is the first time I have made this recipe and it was a winner! It makes four 4 block servings, so this is a great one to make for leftovers (lunch the next day??).
Marinade:
2 TB olive oil, 2 TB balsamic vinegar and 3 cloves garlic crushed. Mix all ingredients and marinate 1 1/2 pounds of flank steak for 20-30 minutes.
Filling: Mix and saute the following ingredients;
4 scallions chopped
1 red bell pepper sliced into thin strips
1 cup spinach (add in the last 30 seconds of cooking)
Remove flank steak from marinade and lay flat. Spread 2 oz of shredded pepper jack cheese over meat. Top with pepper, onion mixture. Roll steak tightly and bind with string or kitchen twine. Place on rack in baking dish seam side down. Cook 45-50 minutes at 450 degrees. Let stand for 10 minutes before slicing.
Stuffed Flank Steak- 3 blocks
3 oz stuffed steak- (3 blocks protein/ 1 block fat)
1 1/2 cups zucchini and onions (1 1/2 blocks carbs)
1/2 whole wheat pita (1 block carb)
I counted the fat in the pepper jack and the olive oil used to marinate. I was still 1/2 block short on carbs

COMING SOON TO CAROLINA CROSSFIT-

Seishin Martial Arts Center, Inc.  for more information Contact Sensei Rick White at (803)-269-5905

Includes:

Hand-to-hand

weapons trainging

weapons defense

women’s personal self-defense

Seifukjitsu restroative therapy