What A Weekend! (Mon 9/20/10)

By September 19, 2010CFMC Blog Archives

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This was a great weekend at CFMC, starting at 8:00 Saturday morning when we hosted the Poolees and recruits from the local USMC recruiters for a workout. (Poolees are people who have enlisted in the Marines but have not shipped off to boot camp yet, recruits are the people who haven’t enlisted yet.) I put them through a workout based on the USMC PFT, and the teamwork and heart these Poolees and recruits displayed was nothing short of awesome. It makes me proud to watch the future of the US Military working so hard to achieve greatness, and I’m honored that CFMC can play even a small part in helping to achieve it.

During the rest of the day Saturday, Danielle finished the painting in the new room (which looks awesome) while I built some cubbies for you to stash your gear in while you’re working out. (It’s funny…Danielle observed that we were at the gym on the first anniversary of CFMC staying up late and working on painting and building stuff, which is exactly the same thing she and I were doing exactly a year ago!) On Sunday afternoon Jackson was kind enough to come in and build a kiosk that will soon house the attendance station, and we have lots of great ideas for more ways to improve CFMC for you. Hopefully the new equipment will be arriving soon and we’ll have new toys to play with as well!

Also, don’t forget that it’s time to email Danielle your Paleo logs if you want to stay in the running for the Paleo Challenge!

Have a great week everyone!


Push Jerk 3-3-3-3-3


21-15-9 Reps for time of:

Clean and Jerk (115/73)
Knees to Elbows


30 Pistols on each leg

  • ladybug724

    Happy Anniversary Tai and Danielle! I can’t wait to see the new “improvements” to the gym this evening. (Even though I’m pretty sure anything Jackson built will come crashing down before the Paleo Challenge is over.)

    I had this soup last night. It was pretty good. I think next time, I might blend in some walnuts to give it a little more flavor.

    Butternut Squash Soup

    • 1 or 2 butternut squashes (1 is good for about 3 good portions)
    • 1 or 2 cans of coconut milk, depending on the number of squash you prepare. (you’ll find it in most grocery stores and at your health food store, look for organic without any other ingredient except maybe guar gum)
    • Salt and Pepper is optional, but I think they bring out the taste and are a good addition in small quantity
    • Any fresh out dried herb you’ve got laying around
    1. Preheat your oven to 350 F
    2. Cut your squash lengthwise and remove the seeds. You can get rid of the seeds or keep them and roast them for a snack latter.
    3. Put the halves cut side down on a baking sheet and put in the oven for about 45 minutes. It might take longer, but I suggest you check them after 45 minutes. Verify that the flesh is fork tender and it’s ready.
    4. Now you either wait for the squash to cool down a bit so it’s easier to handle or you put on some gloves of some kind. You’ll scoop out the cooked flesh in a sauce pan and add about 3/4 of a can of coconut for 1 squash.
    5. Put the fire under the pan at low and start mashing the squash with a potato masher. Note that you could also easily put the flesh and coconut milk in a blender and blend the mixture. I prefer the version in the pan, less work then washing my blender.
    6. Once everything is mashed up, adjust the consistency by adding some coconut milk if you want. Season with salt and pepper to taste. If you want to go fancy, grate a bit of fresh nutmeg . You can also add some grated fresh ginger or garlic for a nice spin on the taste.
    7. Serve and enjoy! Put some fresh herbs on top if you have some. For added style, you can drizzle some more coconut milk in a spiral on the served bowls to create a white swirl.

  • Oliver

    First time in for over two weeks. I can’t wait!

  • Angelina

    It is soup season and I just bought some butternut squash 🙂 I had Delicata squash last night which is nice because the skin is soft enough to eat so you don’t have to skin it.

    I know a lot of people have been talking about almond butter but did you know there is coconut butter? I tend to buy it for my husband. Also, you can find other butters as well such as walnut butter, macadamia nut butter, etc although those tend to be very pricey. MOM (My Organic Market) Rockville carries a variety of nut butters in their refrigerated section (quasi near the hummus) as well as coconut butter which is located near their customer service desk.

    The last thing I wanted to mention is I bought a pair of Inov-8 195s. I wasn’t exactly sure about the sizing so I ordered the next size up which were clearly too big. I am going to send them back to Zappos in the next couple weeks but if anyone was interested in trying them on, I could arrange to leave them with Tai/Danielle or if you happen to be around the 6pm class some day or do Saturday workouts, I could bring them in. They are size 9.5 mens/11 womens and the cost is $100 if you want them. The only thing is you can’t wear them outside or else they become non-returnable.

  • daniel.zaudtke

    For those of you on the run, Brown Bag has really good salads — and they’re big. They have a Build-your-own selection that allows you to avoid all the non-paleo usuals in salad: cheese, croutons, dressing, ice cream, candy bars, french fries…

    Also, Chicken Out has a really good frozen mashed banana dessert. It’s just banana, no sugar, along with fresh strawberries and blueberries.

    Just be careful going to the one by CFMC. Five Guys is right next door…

  • Danielle

    Thanks for sharing all the great ideas! Keep sending in your logs today to me at danielle@crossfitmc.com

  • rick johnson

    Angelina, If the “new” shoes will help me work out the way you do…I need them! You are an inspiration to many of us to JUST KEEP GOING!!See you Thursday. Rick

  • Oliver

    3 turnips
    1 large rutabaga
    6 carrots
    1 large onion

    Chop turnips, rutabaga, carrots and onions into large pieces. Place into lightly oiled (olive oil) pan and bake in a preheated oven at 425 for 20 to 25 minutes.

  • Leena

    Get yourself à clay baking pot. They sell them at bed bath and beyond. I think The brand is römertopf (german) or something. Anything you throw in there turns out fantastic. (kinda like a crockpot, but much better) Saturday I stuffed a chicken and rested it on top of beets. I added a little green onions with the beets and fresh orange juice to the bottom of the pot. (stuffing was apples, almonds, onions, garlic and lots of fresh herbs) -turned out delicious!!