Wednesday 1/19/10

By January 19, 2011CFMC WOD Archives


1000m Row


“What’s Up?”

For Time:
18 V-Ups
1 Muscle-Up
16 V-Ups
2 Muscle-Ups
14 V-Ups
3 Muscle-Ups
12 V-Ups
4 Muscle-Ups
10 V-Ups
5 Muscle-Ups
8 V-Ups
6 Muscle-Ups
6 V-Ups
7 Muscle-Ups
4 V-Ups
8 Muscle-Ups
2 V-Ups


1000m Row

Groupon WOD:

3 Rounds for time of:

15 Pullups
20 Box Jumps
25 Abmat Situps

  • Emily

    Day 3! Vegetable Latkes. I eat these as part of my breakfast. They’d be SOOO much better with salt but oh well. Is anyone else craving salt as much as me?

    3 cups of your favorite grated vegetables (I use carrots & zucchini)
    3 eggs
    Mrs. Dash (or any other salt-free seasonings you want)
    2 tbsp. olive oil

    Mix eggs, Mrs. Dash, and grated vegetables in a large bowl. On medium/high, heat olive oil in a pan. Drop pancake-sized dollops of the vegetables into pan and flatten. I like to cook until they’re crispy (2 minutes per side). You may need to add more olive oil when you cook the next batch. TaDaaa! Breakfast with a serving of veggies!

  • jeff

    Do you feel like you are dying for some rice? Sick not eating carbs? Well, here is a solution. Paleo rice!
    1 head of cauliflower

    Cut up head of cauliflower and trim florets.
    Put trimmed florets through an automatic grater (food processor) or grate by hand.

    There is no need to cook this. It will turn out to be very similar to rice. Try putting the jambalaya on top of it.

  • Ladybug724

    Love the rice idea, Jeff! Now, for those of you who are sick of eggs for breakfast, here’s another option (yes, it has eggs IN it, but it’s not just plain eggs):

    Almond Pancakes
    – 2 eggs
    – 1 tsp. gluten free vanilla extract
    – 1/2 cup unsweetened applesauce
    – 1 1/2 cups blanced almond flour
    – 1/2 tsp. unrefined sea salt
    – 1/2 tsp. baking soda*

    1. Beat eggs and mix in other ingredients until smooth then stir in almond flour
    2. Oil griddle with coconut oil over medium heat.
    3. Fill spoonful with batter onto skillet.
    4. When bubbles appear flip pancakes and cook other side.

    *For those of you wondering whether baking soda is paleo (I sure am), below is the internet’s definition. I’m still not sure, but I found this pancake recipe on a paleo blog, so I guess it’s allowed.
    “Baking soda, otherwise known as bicarbonate of soda, sodium bicarbonate, and, less commonly, saleratus, is a chemical salt with diverse practical uses. With a chemical formula of NaHCO3, baking soda is a white powder with crystalline grains. Although it can be produced by artificial means, in its natural form, baking soda is called nahcolite, taking its name from its chemical formula.”

  • Erik Herick

    More snack ideas: *** Kale Chips ***

    — 12 large kale leaves, rinsed, dried, cut lengthwise in half, center ribs and stems removed
    — 1 T. olive oil
    — 1 tsp. sea salt

    Preheat oven to 250°F. Toss kale with oil in large bowl. Sprinkle with salt. Arrange leaves in single layer on 2 large baking sheets. Bake until crisp, 30-40 minutes. Transfer leaves to rack to cool.