Good Food in the Midst of Chaos. Monday, Nov 8th.

NOTE THAT STARTING TONIGHT, MONDAY NOV 8TH, WE’LL START OFFERING A 7PM GROUP CLASS ON MONDAY AND WEDNESDAY!!! THIS IS A TEST RUN TILL DEC TO SEE THE INTEREST.
ALSO, COMING THIS NEW YEAR:  SPECIALTY CLASSES INCLUDING:
– STRENGTH-FOCUSED CLASSES
-CONDITIONING CLASSES FOR MARTIAL ARTS/GRAPPLING/COMBAT PREP
We’re also proud to announce that Ribeiro Jiu-Jitsu Hampton Roads will be the special host at Buffalo Wild Wings for all UFC fights, and CFHR will be joining them to promote and represent CrossFit Hampton Roads.  We’ve got new shirts and sweatshirts coming soon and we’d love to see a bunch of CFHR athletes representing at Buffalo Wild Wings.  The first fight is Sat, Nov 20th at Buffalo Wild Wings on Jefferson.
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GROUP WARMUP
100M Sprint (90%)
Use the marks on the road from 100m to 200m spraypainted lines
rest 45 sec
4X

WOD

100 Double under Buy-in (sub 300 singles)

3 rounds
15 DB Thrusters (55/35)
20 GHD Situps
(must be approved by coach to do GHD, if not use Abmat)
25 Burpees

Mobility
Calves/Shoulders

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What’s cookin’ at the Gordon’s.
This meal took 20 total minutes of prep and cost $16.78.  It will feed 2 adults (well, 2 primal-eating adults).  You could add another lb of shrimp and feed a family of 4 for appx $26.  I threw in a picture of the homemade sauerkraut (wicked good probiotic) I’ve got brewing.  It takes 15 minutes (at most) to make, 1 week to ferment, and cost $3.50 (2 heads of green cabbage, 2 carrots and salt).

My meal:
-Shrimp sauteed in Butter from GrassFed cows (pastured butter) with sage, rosemary and a bit of cayene.
-Mashed Cauliflower.

Kerry Gold Pastured Butter Trader Joe’s: 2.69 for a lb

Homemade Sauerkraut in the works. (5 days to go)

Sauteed shrimp on right.  Cauliflower steaming on the left.

I Steamed the cauliflower for about 12 minutes (until  it falls apart easily when you poke it with a spoon).  I poured it into a mixing bowl, added 3/4 of the stick of butter, about 1/2 tsp of sea salt, 1/2 tsp of pepper and 1 tsp garlic powder.  It took all of 3 minutes to mash and mix it into a smooth texture (looks just like mashed potatoes.)

The shrimp cooked while the cauliflower was steaming.

Wal-Mart (yes, Wal-Mart) has 90% dark chocolate in the candy aisle for 1.98.  I had 2 or 5 squares after the meal (that 5 isn’t a mistype for those upon whom sarcasm is lost..any English majors out there?)

Nicole was out of town for a Cert, so I had the 2 kids, plus 2 neighbor kids, plus 3 dogs running around the house as I prepped this.  Total Chaos…but the meal was an island of Zen goodness in a river or crazy-kid/animal induced insanity.  DAMN good (the food, not the insanity).

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