Rest Day Thursday.

“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22  

 

Mike Jones is down 35lbs! 

Crossfit Rest Day

Top Five Performers From Yesterday! (as perscribed)

Anders Varner 14:00

Brandon Millsap 16:44

Paul Beckwith 17:06

Brian Morris 17:06

Jim Cox 18:18

CF Endurance WOD

Intervals, Tosh style!3 to 5 hours before CrossFit Main Site WOD

Choose ONE of the following:

Swim: 3 x (50m/y + 100m/y + 200m/y)

Bike: 3 x (1/2 mile + 1 mile + 2 miles)

Run: 3 x (200m + 400m + 600m)

C2:   3x(250m+ 500m+ 800m)

Rest the exact time it takes you to do each set.

 Foul if you deviate more then 5 sec on matching intervals.

Foul: 2 min max rep Burpees!

Thai Chicken from CFSCC

This chicken has a lot of flavor for very little work. I put it over broccoli slaw instead of rice noodles and added the crushed cashews for fat. It is low on carbs as is so you will need to add blocks to make it balance. Cut the chicken into thin slices to make cooking easier.
Thai Marinade: 4 scallions whites sliced thinly, 2 cloves minced garlic, 1/2 cup soy sauce, 1/4 cup rice vinegar, 2 TB brown sugar, 1 TB fresh lime juice, 1/2 tsp red pepper flakes.
Mix together marinade and use 1/2 to marinate chicken for 30 minutes. Reserve other half to drizzle over chicken and slaw.
In a large skillet heat 1 TB olive oil over med- high heat and add strips of chicken in small batches. Do not over crowd chicken. Cook through, about 4 minutes on each side, and serve over broccoli slaw.
Thai Chicken- 3 blocks
3 oz chicken strips- (3 blocks protein/ 1 block fat)
2 cups broccoli slaw- (about 1 block carb)
6 cashews crushed to top chicken (2 blocks fat)
1 whole wheat pita sliced and toasted (2 blocks carbs)