Happy Murphday (Fri 9/17/10)

By September 17, 2010CFMC Blog Archives

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We’re updating the gym somewhat (in case you haven’t noticed) and are planning to order a ton of new stuff in the next few days. The painting in the back room should be finished by tonight, and I’m ordering lots of new stuff this morning (including a 24′ Rogue Fitness pullup rig, some GHD’s and another rower, among several other items).

As a side note, it’s fitting that we’re expanding the gym and getting a ton of new stuff, since the 1-year anniversary of CFMC’s opening day is Sunday. It’s been an incredible ride for me so far, and I’d like to thank each and every one of you for being such great CrossFitters and for helping bring this ridiculous pipe dream of mine to life. I couldn’t have done it without you, and without you CFMC wouldn’t exist. From the bottom of my heart, thank you all.

Happy Murphday to all of us at CFMC!


Today’s WOD:

“Murph”

1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run

Partition the pullups, pushups, and squats however you like. Rx’d for this WOD is wearing a 20lb weight vest (and lucky for you we just received two brand new ones and they’re waiting to be Murphed!).

  • Angelina

    Can I have my burpees back?

    I figured I’d share one of my favorite things to eat and that is greens. Greens and garlic are an awesome combination and greens are quick cooking. I suggest a big pan for cooking greens as they shrink. I use a big wok but you can even use something like a stock pan in a pinch.

    The below recipe recommends some greens but kale and collards tie for me as a favorite. Bok Choy is another favorite ‘green’ but it’ll take a little longer to cook and you’ll want to cut the bok choy to somewhat separate the green from the white and toss the white in first. I also like to add red pepper flakes. Sliced mushrooms are also a good addition.

    Garlicky greens care of Alton Brown
    http://www.foodnetwork.com/recipes/alton-brown/vlads-very-garlicky-greens-recipe/index.html

    Ingredients
    5 to 7 cloves garlic, peeled, plus 2 cloves garlic, one sliced, one minced
    Enough olive oil to cover the bottom of a wide saute pan
    4 big handfuls greens (baby mustard, turnip, chard), picked and roughly shredded
    Salt and freshly ground black pepper (omit salt if you like)

    Directions

    Place saute pan over medium heat and then lightly crush 5 to 6 garlic cloves. When the pan is hot, add just enough oil to cover the bottom of the pan and add the garlic. Cook, stirring frequently until golden brown (3 to 5 minutes). Remove from the oil. At this point, the greens can be quickly Sauteed for a mild garlic flavor.

    If you’re looking for something a little stronger, thinly sliver 1 clove and add it to the pan stirring constantly (burned garlic is not Good Eats, nor is anything that touches it). Once the slivers turn golden, add the greens and toss to coat with the hot oil. Season with salt and pepper as soon as the greens start to wilt and plate immediately.

    If you’re looking for even more garlic flavor, finely mince a clove of garlic and toss it into the greens during the last 30 seconds of cooking and toss the greens to distribute. Keep the pan and the greens moving constantly, if you can.

  • Chase

    Awesome. Glad I looked to see what the WOD is. maybe I’ll do 5x fat for the rest of my blocks today….

  • Julie G.

    Angelina I thought only southerners ate greens. Love your recipes.
    Tai I know you missed me whining today and just wanted to let you know my arms hurt so bad I can barely pull my luggage through airports today. It’s been a great week!!

  • Julie G

    We steam our greens them fry them in bacon grease. Yummnmmmy!!

  • Angelina

    I love greens and although as much as I love to sautee them, honestly I’m lazy. I have a microwave steamer and steam my greens most of the time and most of my veggies.

    I actually didn’t grow up with greens either. My mom loved canned spinach which I thought smelled bad enough I didn’t want them anywhere near my mouth. I probably had greens for the first time in my mid 20s and I’ve been in love with them ever since.

  • ladybug724

    If you’re getting tired of steamed or sautéed vegetables, then try baking them.

    Just toss your favorite veggies in a mix of olive oil, cumin, coriander and cracked pepper. (mushrooms, summer squash, zucchini, cauliflower, and mushrooms work well) Then spread them out in a single layer on an ungreased cookie sheet and bake at 400 degrees for about 10 minutes. Flip them all over, and bake for another 7(ish) minutes. Enjoy!

  • leena

    SNACK!

    promise these are good!

    ingrdts:
    -carrots
    -celariac
    -beets

    *slice into pretty big pieces (they will shrink)
    *fry in frying pan with a little olive oil
    *then arrange in a single layer in a pan at ¤450 (keep a look out, as I dont remember how long I had them in the oven for…? 10 mins? -depending on the thickness, and how long you fried them on the stove)
    (*add a little sea salt if you want to, before putting in oven, but i go without, as Ive been trying to do my diet without added salts.)
    *when removing from the oven, arrange on paper towels to dry and harden.

    makes a good treat 🙂 (for those of us who crave crunchy)

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