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Wednesday 07-04-12

14 Responses

  1. Nancy

    there is a rumor going around that paleo prizes are being awarded to people that answer paleo questions….thats the rumor i’ve been hearing….and paleo prizes are delicious btw…

  2. Gaby

    God bless America and CFRC!! Wish I was there for this WOD but have to work 🙁 Have fun everyone and have a safe and happy 4th of July!

  3. Brit

    gonna miss hero WOD 🙁
    walking in the Corona 4th parade with my son the 100 mile club runner!!!

    Soufflé Frittata
    nomnompaleo.com

    3 eggs, separated into whites and yolks
    1 tablespoon of butter, melted but cooled to room temperature
    1 tablespoon of butter (for the pan)
    1/3 cup of your favorite frittata filling (I used stir fried kale)
    Kosher salt
    Pepper

    Preheat oven (or toaster oven) to broil.

    Beat the egg whites – by hand or with a hand mixer – in a bowl with a pinch of salt until stiff peaks form.

    In a smaller bowl, beat the egg yolks and the melted butter together.

    Pour the egg yolks and filling into the bowl containing the whipped whites. Add freshly-ground black pepper.

    Using a rubber spatula, gently fold in the ingredients until everything is incorporated. (Be careful not to overmix!)

    Melt a tablespoon of butter in a small cast iron skillet over medium heat. Add the frittata mixture, cooking it on the stove for 2 minutes.

    Transfer the entire skillet to the oven for about 10 minutes or until the frittata is fluffy and browned on top.

    (Serves 1-2)

  4. Matt A

    My fav is eggs fried in bacon fat garnished with sliced avocado with some bacon on the side. Or you can scramble the eggs with some broccoli or kale and cilantro mixed in, then top it with some fresh salsa or guacamole – oh and don’t forget the bacon on the side!

    Happy 4th! Celebrate freedom.

  5. 0900

    Cecy “Nasty Girls” WOD: 22:11 (sub muscle-ups for 21 rr & 21 dips, #65 HC)

    Ari “Cindy’s Sister”: 20 min AMRAP (5 push press 35#, 10 hand release push ups on knees, 15 good mornings 35#) – 9 rounds + 2 push press
    Paul S 36:32 Rx
    trevor w:44:51 rx
    Tom H. 44:19 rx
    Mike C. 31:51rx
    Jodie- purple band 38:15
    Rachel R- 47:23 green band
    Gerry 50:00 green band
    Anna P:51:48 green band, half knee
    carlo p blue and green, 54:10
    jessy blue 51:12
    Jamie 56:49 blue
    Kevin R. 51:35 blue
    Edwin 58:48 RX
    Cliff 61:00 RX 20lbs vest

  6. anna s. 40:52 (red band for pull ups)
    Dave J 37:11 rx
    Cookie-53:24 (blue band)
    Rachel R- 30 back squats, 85lbs 2k row, 100 hrpu
    Joyce 47:24 red/purple/ then yesterday’s WOD+ 100 hrpu
    kelsy 40:24 green, sub row 5000m
    Jeremy B green 45:10
    Monica 45:47 green, knees
    Lacey: 45:47 red/purple
    Corey 42:36 rx
    irving 48:12 red band pull ups
    Mike F: 49:55 blue band pull ups
    Floyd 49:59 blue band pull up
    Brandon 44:55 RX
    Meagann 44:01 red/purple band
    Shawn 43:10, green band
    Ruthie 48:29, blue band,(knees on push ups)
    Lannette 48:47 purple band, knee on push ups
    shelley: 56:22,black band, knee push ups
    Gina: 56:11, green band(25),1/2 knee and1/2regPush(80)
    Erin 46:13rx
    Shelly 46:41RX+ 12# vest
    Brett 42:52 KB for PU
    Matt W 70:07 gb/ 65 pu

  7. Lacey

    Monica! Thank you for getting me through that run! I couldn’t have done it without you!

    My favorite paleo breakfast is scrambled eggs, bacon, fruit and black coffee!

  8. Gina

    I finished my on ramp classes last night and attended my first group class today. What a blast! I loved seeing all the motivation and determination in everyone’s eyes. Thanks to the coaches for motivating and helping me through it .

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