"Annie are you okay?"

Warm Up

500 meter row PR

Stretch/Leg Drills

“Annie”

50 Double Unders/ 50 Sit Ups

40 Double Unders/ 40 Sit Ups

30 Double Unders/ 30 Sit Ups

20 Double Unders/ 20 Sit Ups

10 Double Unders/ 10 Sit Ups

For Time

…Then back up again NOT for time

Recipe: Chicken Roll Ups

Here’s a fun way to jazz up your chicken and for those who are avoiding grains, its a great substitute for breaded chicken.

Ingredients:

1 chicken breast (ounces accoding to needed protein blocks)

1 tbsp avocado

1 tbsp salsa

1/4 cup ground almonds

1/3 tsp olive oil

Directions:

Heat oven to 350 degress

Pound out the chicken to about an 1/4 inch thick.  Place the avocado and salsa in the middle of the chicken breast.  Roll the chicken up over the avocado and salsa.  Hold in place with a toothpick.  Coat chicken with the olive oil and roll the chicken in the ground almonds, coating it on all sides.  Place chicken in a lightly greased pan and bake for 20-25 minutes depending on the thickness of the chicken.  Serve with veggies and or olive oil to round out your blocks.

1 serving = 5 fat 5 protein (if you are using 5 oz of chicken breast) and 1/3 block carbohydrate

Adjust fat down by adjusting the amount of ground almonds and avocado.

Enjoy!

Post your feedback and suggestions to comments.

Recipe: Chicken Roll Ups

Here’s a fun way to jazz up your chicken and for those who are avoiding grains, its a great substitute for breaded chicken.

Ingredients:

1 chicken breast (ounces accoding to needed protein blocks)

1 tbsp avocado

1 tbsp salsa

1/4 cup ground almonds

1/3 tsp olive oil

Directions:

Heat oven to 350 degress

Pound out the chicken to about an 1/4 inch thick.  Place the avocado and salsa in the middle of the chicken breast.  Roll the chicken up over the avocado and salsa.  Hold in place with a toothpick.  Coat chicken with the olive oil and roll the chicken in the ground almonds, coating it on all sides.  Place chicken in a lightly greased pan and bake for 20-25 minutes depending on the thickness of the chicken.  Serve with veggies and or olive oil to round out your blocks.

1 serving = 5 fat 5 protein (if you are using 5 oz of chicken breast) and 1/3 block carbohydrate

Adjust fat down by adjusting the amount of ground almonds and avocado.

Enjoy!

Post your feedback and suggestions to comments.

Team CrossFit Scottsdale Lev I

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Congratulations to all 22 students who passed last nights Level I test. This was another amazing turnout at CFS and I could not have been more proud of my students. There were tons of P.Rs and 9 *Leader Board records posted. We will be testing every 90 days, so if you missed it plan on the next test to be in November and for you “Firebreathers” our 1st Level II test will be in October.

Evan *400 meter run 1:04
Angie
Doug
Skip
Dave
Erin *400 meter run 1:28
Larry
Steve
Nick
Myrna *Hand stand hold 3:04
Brett *Push ups 70
Bob
Matt
Kristy *Sit ups 75 Push ups 67
Peter
Sonya
Katie
Jedi
Marc
Kristin *500 jump ropes in a row
Jesse
Andrew *Sit ups 74 Hand stand hold 2:24 Who missed the cut by one exercise and is 16 years old
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