Saturday 11/30/13....Helen and grace

               "Helen"

3 Rounds:
400 meter run
21 KB swings
12 Pull ups

No rest:

                 "Grace"
For time:
30 clean and jerks

Sit up challenge: 115 sit ups

** this is the workout SSCF is doing today for the breast cancer fundraiser: "Barbells for Boobs"

Friday 11/29/13...SWOD - Shoulder Press 1 RM, then 4 RFT - 400 meter run, 10 front squats 95/65, 40 lunges, 10 push jerks 95/65

SWOD: Shoulder press 1 RM

then 

WOD: 4 ROUNDS
400 meter run
10 front squats 95/65
40 lunges
10 push jerks 95/65
*Day 19 sit up challenge: do 110 sit ups

Thursday 11/28/13.....Turkey Day WOD

                                           "HAPPY THANKSGIVING"

4 Rounds for time:

400 meter run
15 Step ups 35/45
20 Wall balls
30 Box jumps

*Day 18 sit up challenge: Do 105 sit ups

Wednesday 11/27/13...."Annie Sandwich"

"ANNIE SANDWICH"

for time:
25 KB Swings
then
50 - 40 - 30 - 20 - 10
DUBS
Sit ups
then 
25 KB Swings

*Day 17 Sit up challenge: Do 100 situps (if you do the wod you can count the sit ups)

Tuesday 11/26/13....."Love your Bumper Plate"

"LOVE YOUR BUMPER PLATE"

For Time: 5 Rounds

15 Push ups w/feet on plate
50 feet of.... lunge - lunge - squat- squat (hugging plate to chest)
20 ground to overhead w/plate

*Day 16 Sit up challenge: Do 95 sit ups




Crossfit South Shore is doing a fundraiser to fight breast cancer this Saturday - "Barbells for Boobs" Anyone want to do it with me? Here is the link:

http://fundraise.barbellsforboobs.org/fundraise?fcid=289229

Monday 11/25/13...SWOD: Bench - 5-5-5-3-3-1, WOD: Row, Burpees, Pull ups

SWOD: Bench 5-5-5-3-3-1

WOD: 
Row 1000 meters
30 Burpees
20 chest to bar pull ups
Row 750 meters
25 Burpees
20 chest to bar pull ups
Row 500 meters
20 Burpees
10 chest to bar pull ups

*Day 15 sit up challenge - do 90 sit ups

Recipe: Paleo Sweet Potato Casserole

• Prep Time: 30 min(s)
 
• Cook Time: 60 min(s)
 
• Total Time: 90 min(s)
 
• Servings: 10-12

A not too sweet sweet potato casserole recipe using paleo gluten-free friendly ingredients perfect for adding to your collection of Thanksgiving Recipes

Ingredients

2 pounds sweet potatoes
2 tablespoons honey
2 tablespoons maple syrup
2 tablespoons coconut oil
1 teaspoon vanilla extract
1/2 teaspoon kosher salt
1/2 teaspoon nutmeg
1/4 teaspoon cinnamon
1 cup Asian coconut milk in a can (not the light version)
1 egg, lightly beaten
topping
1 cup coarsely chopped pecan pieces
3/4 cup finely chopped dates
1/2 cup almond meal or unsweetened coconut
2 tablespoons maple syrup
2 tablespoons coconut oil, melted
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon kosher salt

Instructions

Preheat the oven to 350° F.
Peel the sweet potatoes and cut them into 2 inch pieces.  Add them to a pot of boiling water and cook them unti they are fork tender, about 15-20 minutes.
Drain the sweet potatoes and add them to a food processor along with the honey, maple syrup, coconut oil, vanilla extract, salt, nutmeg, and cinnamon.
Puree the sweet potato mixture until creamy and smooth.
With the food processor on, slowly add the coconut milk followed by the egg.  Continue to puree until well mixed and smooth.
Grease a pie plate with coconut oil.  Pour the smooth sweet potato mixture into the dish, spreading it out in an even layer.
To make the topping, add the the pecans, dates, almond meal, maple syrup, coconut oil, cinnamon, nutmeg, and salt to a bowl.  Mix all the ingredients until evenly combined.
Sprinkle an even layer of topping over the sweet potato puree.
Bake the casserole for one hour or until the topping is golden brown.

Sunday 11/24/13.......21-15-12-9-6-3 Power cleans 115#, Thrusters 115#

Warm up: 2 rounds:
                   50 single unders
                   25 squats

WOD: 21 - 15 - 12 - 9 - 6 - 3

Power Clean 115#
Thrusters 115#
* run 200 after each round

**Day 14 sit up challenge - do 85 sit ups

Saturday 11/23/13....5 RFT: 7 snatch, 14 wallballs, 21TTB 200 meter farmers walk

Warm up: 2 rounds - 15 overhead squats (pvc or light body bar)
                                  15 KB swings (light)


Conditioning:

5 Rounds for time:
7 snatches
14 wallballs
21 toes to bar
200 meter farmer walk

or.........we could do a partner WOD:

2500 row
50 SDLHP
100 pull ups
50 wall balls
100 HPC
500 single unders
* one partner working at a time

**Day 13 sit up challenge - do 80 sit ups

Friday 11/22/13...."Dirty Diane"

"Dirty Diane"

3 Rounds: 7 Deadlifts(225/155)
                 7 HSPU
then run 800
3 Rounds: 5 Deadlifts
                 5 HSPU
then run 800
3 Rounds: 3 Deadlifts
                 3 HSPU

* Day 12 sit up challenge: do 75 sit ups

Thursday 11/21/13...."Hitting the Gas"

For Time:

3 Rounds: 10 Bench press
                   10 Renegade Rows

then Run 800 meters

3 Rounds: 10 Back squat
                   10 Box jumps

* Day 11 sit up challenge - do 70 sit ups

Wednesday 11/20/13... Run, Dubs and Burpees

Run 1600
150 Dubs
50 Burpees

Run 800
100 Dubs
30 Burpees

Run 400
50 Dubs
20 Burpees

Day 10 sit up challenge: Do 65 sit ups

*I must be crazy to be posting this one again

**Last year's times were - Suz 49:00, Matt 51:47, Mo 51:47

tuesday 11/19/13... Conditioning - 400 meter run, 12 front squat, 12 KB swings, 12 pullups

WOD: 5 Rounds for Time

Run/Row 400
12 Front squats
12 KB swings
12 Pull ups
 *Day 9 sit up challenge: Do 60 sit ups

I made this last year...soooo good! It doesn't get hard like brittle - its more chewy. The recipe is from paleomg.

Thanksgiving Dessert: Chewy Pecan Pie Brittle

Serves: 4-5

 

Ingredients

• ½ cup pecans (more would work if you REALLY love pecans)
• ½ cup honey
• ½ cup maple syrup
• ½ cup Coconut Oil, melted
• ½ cup Coconut Cream Concentrate or homemade coconut butter
• 2 teaspoons cinnamon
• 1 teaspoon vanilla extract
• pinch of salt

Instructions

1. Place a medium saucepan over medium heat.
2. Add a tablespoon of coconut oil then add your pecans to the pan. Toss around to coat in the oil and keep moving to help roast your pecans without burning them.
3. When your pecans begin to become fragrant and browned a bit, add your honey and maple syrup. Mix well.
4. Once your sugar begins to thicken just a little, add your coconut oil and coconut cream concentrate. Keep mixing with a rubber spatula to make sure your coconut cream concentrate doesn’t burn.
5. Then add your cinnamon, vanilla extract, and a pinch of salt.
6. When everything is well combined, turn burner on low and let simmer for about 3-4 minutes to thicken just a bit. (it won’t get super thick, so don’t expect that)
7. While your mixture is thickening, line a 8×8 glass baking dish with parchment paper, pressing the paper down into the sides of the dish.
8. Then pour your mixture into the parchment-lined baking dish and use a spoon to spread out the pecans throughout the mixture.
9. Place in the freezer and let freeze for an hour or more. When you pull it from the freezer, it should be completely hardened but still have a chewyness to it.
10. Use a knife to break it into pieces.
11. Store in the freezer until serving!
12. Sooooooo much better than pecan pie. #factoflife

Notes

*Prep only takes about 10 minutes, but it should sit in the freezer for over an hour before serving! **To make it even creamier in texture, ad about ¼ cup almond butter or sunflower seed butter!

Monday 11/18/13.... Run 800 then 4RFT 10 deadlifts,15 HPC,20 wallballs,25 lunges

Conditioning WOD:

Run 800 meters

    then....

4Rounds for time
10 deadlifts
15 Hang power cleans
20 wall balls
30 lunges

   then.....

Run 800 meters

**Day 8 sit up challenge - do 55 situps
One of Chris' kegs being used over the weekend......looks like she took the big one!

Sunday 11/17/13...AMRAP -25.... 5 bench press, 10 push press, 15 dips

Warm up: 2 rounds
15 OHS (pvc or light body bar)
15 KB swings (light)

Conditioning:

AMRAP-25

5 Bench press

10 Push press

15 Dips

Sit up challenge - 50 sit ups
  

Five healthy vegetables you should be eating in winter Thursday, November 14, 2013 by: Yanjun Tags: vegetables, winter season, healthy foods

(NaturalNews) Winter is fast approaching. During the winter months, your body needs extra vitamins and minerals to help combat cold weather and illness and to maintain your good health. Sure, these vitamins can be found in supplements and over-the-counter vitamins, but instead of filling your body with pills, why not try getting your vitamins naturally through the foods you eat? Here is a list of the five healthiest vegetables for winter. 1. Artichokes Artichokes are an excellent source of fiber and vitamin C. It has also been said that artichokes can increase your bile flow and aid in your digestion. Before eating artichokes, you must first remove the prickly outer thorns. Artichokes may be fried or boiled. If you are boiling artichokes, you should avoid covering the pot of boiling water, because this allows acids in the vegetable to escape. 2. Kale Kale is packed full of beta-carotene, vitamin C, vitamin K and calcium. These vitamins and minerals have been known to control inflammatory processes, strengthen the immune system and even fight cancer! Kale is a form of cabbage and can be found in many varieties such as curly, dinosaur, Russian and ornamental. There are many different ways to prepare and eat kale. It may be boiled, sauteed, fried, steamed or served raw in salads. Oftentimes, kale is frozen before being used for cooking, because it is sweeter once exposed to frost. With all of the vitamins in one vegetable, eating kale is an excellent way to boost your daily intake of essential vitamins. 3. Cabbage Cabbage, also known as Brassica oleracea, may be found in various forms. There is red cabbage, cone cabbage and standard cabbage. It is considered an herbaceous flowering plant and is unique due to its short stem. It is often served raw in salads but can be cooked for soups, stews, stuffed cabbages etc. The great thing about cabbage is that it is full of vitamin B, vitamin C, calcium, magnesium, phosphorous, protein and zinc. These vitamins have been known to work as an anti-inflammatory which can help or prevent swelling in the body. It has also been known to aid with headaches, ulcers and skin diseases. 4. Arugula Arugula is a green leafy vegetable that is in the same family as broccoli, cauliflower and cabbage. It may be eaten raw or cooked. It is recommended by nutritionists to consume arugula cooked with a small amount of oil. The oil that you use to cook the arugula in contains fat which may help your body absorb the nutrients better. Arugula is full of vitamin A, vitamin C, vitamin K, calcium and iron. In addition to these great vitamins, it also has very low level of oxalate which can interfere with your body's ability to properly absorb nutrients. Arugula has been shown to prevent cancers and macular degeneration. 5. Winter Squash Winter squash is a category of vegetable that contains pumpkin, butternut, spaghetti and acorn squash. These are all full of high levels of carotene, vitamin C, vitamin B1, pantothenic acid, folic acid, fiber and potassium. These nutrients have been shown to protect the human body from cancer, diabetes and heart disease. Winter squash needs to be cooked. It may be steamed, boiled, baked or roasted. In conclusion, winter is a time that the body needs extra vitamins and minerals to protect it and help boost its immune system. By eating these five healthy vegetables, you can give your body the boost it needs to stay healthy and prevent future illness. Sources for this article include: http://www.motherearthnews.com http://www.nutrition411.com http://science.naturalnews.com About the author: Yanjun is a health and nutrition writer with over 3 years of professional experience in the health and fitness industry. He''s a contributor to many premier source for health advice, fitness tips, and consumer reviews of nutritional supplements.