Rest
If you rested on a scheduled W.O.D. use today to complete it. Remember to maintain at least 2 rest days per calendar week.
Tuesday, September 1, 2009
Pork & Cider Stew
Ingredients:
2 medium sweet potatoes (11/4 lb) peeled and cut into 3/4 in. pieces
3 small carrots, peeled and cut in 1/2 in. thick slices
1 cup chopped onion
i boneless pork shoulder (2lb) cut in i-in pieces
1 large Granny Smith apple, peeled, cored, and coarsely chopped
1/4 cup flour
3/4 tsp salt
1/2 tsp dried sage and thyme
1 cup apple cider
Directions:
Layer sweet potatoes, carrots, onion, pork and apple in a 31/2 qt or larger slow-cooker. Stir flour, salt, sage, thyme and pepper in a small bowl to combine. Add apple cider; stir until smooth. Pour over meat and vegetables. Cover and cook on low 7-9 hours until pork and sweet potatoes are tender when pierced.
MAKES 5 SERVINGS
Calories: 631
Fat: 33g
Sat Fat: 11g
Sodium: 485mg
Chol: 129mg
Carbs: 47g
Fiber: 6g
Protein: 34g
Ingredients:
2 medium sweet potatoes (11/4 lb) peeled and cut into 3/4 in. pieces
3 small carrots, peeled and cut in 1/2 in. thick slices
1 cup chopped onion
i boneless pork shoulder (2lb) cut in i-in pieces
1 large Granny Smith apple, peeled, cored, and coarsely chopped
1/4 cup flour
3/4 tsp salt
1/2 tsp dried sage and thyme
1 cup apple cider
Directions:
Layer sweet potatoes, carrots, onion, pork and apple in a 31/2 qt or larger slow-cooker. Stir flour, salt, sage, thyme and pepper in a small bowl to combine. Add apple cider; stir until smooth. Pour over meat and vegetables. Cover and cook on low 7-9 hours until pork and sweet potatoes are tender when pierced.
MAKES 5 SERVINGS
Calories: 631
Fat: 33g
Sat Fat: 11g
Sodium: 485mg
Chol: 129mg
Carbs: 47g
Fiber: 6g
Protein: 34g
Monday, August 31, 2009
W.O.D. - 9/1/09
AMRAP-20 Minutes
10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)
10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)
Spotted on Shelves
Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.
Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.
FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.
Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.
Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.
FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.
Sunday, August 30, 2009
W.O.D. - 8/31/09
AFAP
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
New from Weight Watchers ~ Prepackage Cheeses
Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.
Visit WeightWatchers.com/cheese for more information.
Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.
Visit WeightWatchers.com/cheese for more information.
Saturday, August 29, 2009
W.O.D. - 8/30/09
Rest
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
3 Ways with Tomatoes~
Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.
Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.
Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.
Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.
Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.
Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.
Friday, August 28, 2009
Thursday, August 27, 2009
W.O.D. - 8/28/09
AFAP
Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)
Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)
Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)
Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)
Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)
Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)
Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)
Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)
8/20/09 Thursday Challenge Results
Sorry for the delay in getting this posted but I was waiting to get the pictures to go with it. The results were:
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
W.O.D. Format Change
I wanted to take a few moments and apologize for the lack of W.O.D.s posted during the last few weeks. I had a few things come up that prohibited me from spending the time needed to maintain the daily posts. I will do my best to get things back on track so everyone can continue to look to this website for guidance and assistance with attaining their goals.
Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.
Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.
Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.
Lead, Follow, or Get Out of the Way!
Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.
Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.
Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.
Lead, Follow, or Get Out of the Way!
Wednesday, August 26, 2009
W.O.D. - 8/27/09 (Thursday Challenge)
"Tabata Something Else"
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
Tuesday, August 25, 2009
Summertime Panzanella Salad
Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind
Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.
Serving Size: 1
Points: 5
Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind
Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.
Serving Size: 1
Points: 5
Monday, August 24, 2009
W.O.D. - 8/25/09
REST
If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.
If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.
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