“Things may come to those who wait, but only the things left by those who hustle.”
- Abraham Lincoln
WORKOUT
5 Rounds
5 Deadlift (225#/185# or 70% of 1 RM)
10 KB Swings (53#/35#)
Make Us A Workout And A CD
This is your opportunity to come up with a workout. We’ll start adding these throughout the next couple weeks. Felipe already came up with a really good one. A couple rules. You have to name it, and you have to show up the day it’s taking place. Have fun with this and lets see how creative you guys are. I need the workouts by this Friday. Email them to Tom@corecrossfit.com. Make us a cd of your favorite songs and drop it off the next time you come in. We’ll load up the gym’s ipod with your music. Have a good day!
Im so stoked about making our own WOD’s and music play lists this totally ROCKS!!! KICK ASS IDEA Tom!!!!!!!!! \m/
ReplyHappy Birthday Amy!
I thought I would share this recipe with you guys. It came from the South Beach Diet Cookbook. It is very easy to prepare and my family loves it.
Broiled Salmon with Creamy Lemon Sauce:
1 tablespoon extra virgin olive oil
1 clove garlic minced
1/4 cup lemon juice
2 tablespoons capers (I use a lot more)
1 teaspoon lemon-pepper seasoning
1/2 cup fat-free sour cream (I vary this with lite/regular sour cream or sometimes yogurt)
1 1/2 pounds salmon fillet
Preheat oven to 350 degrees. Coat a baking sheet with cooking spray. Heat the oil in a small saucepan over medium heat. Add the garlic and cook for 1 minute. Reduce heat to low. Stir in the lemon juice, capers, and lemon-pepper seasoning and cook for 5 minutes. Add the sour cream and cook for 5 minutes, or until heated through. Meanwhile, place the salmon on the prepared baking sheet. Bake for 20 minutes, or until the fish is just opaque. Serve with the sauce.
Per serving: 368 calories, 22g fat, 4g saturated fat, 35g protein, 5g carbohydrate, 100mg cholesterol, 383 mg sodium
ReplyI like the idea as well…. very fun:) My brain is already turning:)
ReplyAwesome thanks Kim I’m always looking to cook new things, i will put it with my other recipes and I will try it out sometime this week!!! you rock thanks!!!!
Replyhmmm sounds good Kim!! If only I cooked
Happy B-DAY AMY!!!
On a side note..there is a St. Patrick days run on the 14th @ 5PM if anyone wants to do it. You can do CF (baseline challenge in the AM) and then go for a 4 mile fun run w/Beer at the finish line afterwards!! I’m in for sure!!!
This is all after my team kicks some butt in the Ragnar relay this weekend..Tom will be slowed down by the carbs he consumes from his beer!! Noah by his reflextive vest, Ali for being stuck w/these boys and Tony with being stuck w/these boys!! See you guys at the finish line!
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