How the USDA and a Pharmaceutical Company Can Drive you to Addiction (But with the best of intentions…of course). Fri, Nov 12th

REMINDER: NUTRITION 101 (FOOD FOR THOUGHT) THIS SATURDAY MORNING AT CFHR.  8-10AM.  EVERYONE IS WELCOME.  FREE FOR CFHR ATHLETES.  $10 FOR ALL ELSE (NO MORE THAN $20 TOTAL FOR A FAMILY).

ARE YOU READY TO GET YO’ PALEO ON?



GROUP WARMUP
DJM together.
10 minutes of group Mobility.  Work on those hips, hamstring and shoulders

WOD

The clock will be set on a 7 minute Countdown Timer with1 minute for transition
Station 1:  Focus on 1 or 2 Ring Skils  (Dips, Inverted, Muscle Up, Skin the Cat) for 7 minutes
Station 2: Work on HandStand pushups and Free Handstand holds for 7 minutes
Station 3:  Work on power/sprint Rowing (everyone will execute a  500M time-trial benchmark).   

The class will all work on the same station at the same time so the Coach can instruct/monitor all athletes.  Pair up with another athlete on a piece of equipment. 

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 We’ve discussed the addictive opiate-like chemical properties of wheat, but here’s some more info and a racket that will most-likely make you angry.  It makes me angry because I know I’ll be paying for someone to get this medication prescribed through some federally-funded healthcare plan for which I pay through taxes.  So not only does the person eating wheat and taking this medication suffer, but I suffer.  That’s about as cool as a paper cut between the fingers.  Happy Friday

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TODAY’S RECIPE

 Jay J. recently competed in the annual “Hopper” CrossFit competition and finished 30th out of 82 elite athletes.  He represented CFHR very well.  Here’s a GREAT recipe he submitted.  He also provided a link to a great spice store in Richmond.  You can order for delivery through their site:  www.penzeys.com.  If you have a Paleo recipe you’ve made (and liked), please e-mail it to jeremy@CrossFit-HR.com.  Please take your own photo of it and include that, along with the ingredients, where you bought stuff, how to prepare it an a rough cost estimate. 

Jay’s Paleo Dish

Ingredients
-1/4lb grass fed ground beef
-4 pastured eggs
-spinach
-1 medium tomato
-1 avocado
-butter
-chili seasoning
-sea salt
-pepper

1. Dice avocado and tomato and set aside.
2. Heat skillet to medium-low heat.
3. Add butter to coat pan. Brown ground beef.
4. When beef is about half cooked add spinach and tomato, as well as chili seasoning, salt and pepper to taste.
5. When beef is fully cooked add eggs and scramble until fully cooked.
6. Top with diced avocado and eat.

Should take no more than 10 minutes to cook and eat. Feeds 1 hungry crossfitter!


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