12042009 WOD

3 Rounds

Row 500m
15 OHS
10 Pushups
5 Half Turkish Get ups - each side

Pamela MacElree from KettleBell Athletics demonstrated the Half Turkish Get up.

12022009 WOD

200m row
10 squats
200m row
10 push ups
200m row
10 KB Swings
200m row
10 sit-ups
10 KB Swings

113009 WOD

Warmup

400M Run
Situps
Ring rows
Squats

WO

4 rounds
9 pushups
9 knee raise and holds
9 step ups

112809 WOD

Skill Day -
Turkish Get ups
Holding top of dip position on rings

Eating This - India Chicken

I love my crock pot. It just makes my life so much easier. Anything I can cook in there I do. Yesterday I made a huge fryer hen, and had enough for our dinner and leftovers for a few lunch portions.

India Chicken

7-8 lb Whole Fresh Fryer Hen
6 cloves garlic - minced
1/2 lemon
Olive Oil
Sea Salt
Curry Powder
Turmeric Powder
Paprika
1 small Red Pepper - seeded and diced
1 small Onion - peeled and diced.

Warm up crock pot. To help remove the chicken later, Take a long length of aluminium foil and fold it legth wise. Line the crock pot length wise with the ends of the foil extending over the edges. Take another length of foil, fold it in half length wise, and lay it in the bottom of the crock pot perpendicular with the ends extending over the edges of the crock pot.

Wash and rinse chicken. Tuck wings under back of chicken. Place in crock pot. Pour in just enough water for about 1/2" depth. Drizzle chicken with olive oil. Rub with sea salt and minced garlic. Sprinkle generously with Turmeric Powder, Curry, and Paprika.

Fold the ends of the foil over the chicken so you can put the lid on and have a good seal.

Cook on low all day, or cook on high for 3-5 hours. About 1 hour before it's done, generously sprinkle the red pepper and onion over chicken.

When you think it's done, check the temp with a meat thermometer to ensure it's done.
Lift Chicken out using ends of foil. Let most of the juices drain, then place on a cutting board. Let set 10-15 minutes, then slice to serve. Serve with broth in a serving bowl.

112709 WOD

Warm up -

200M run
Arm Circles
Front Straight Leg Swings
Side Leg Swings
Windmills
Front twists
Perfect Stretch
Deep Lunge
Inch Worm


WOD-
3 rounds
Run 200m sprint
15 overhead squats

Cash out-
Hamstring stretch

Standing Hamstring Stretches -- powered by eHow.com


Seated Hamstring Stretches -- powered by eHow.com

Hip Flexor stretch

Joel 2:12-32

¹²Therefore also now, says the Lord, turn and keep on coming to Me with all your heart, with fasting, with weeping, and with mourning [until every hindrance is removed and the broken fellowship is restored].

¹³Rend your hearts and not your garments and return to the Lord, your God, for He is gracious and merciful, slow to anger, and abounding in loving-kindness; and He revokes His sentence of evil [when His conditions are met].

¹⁴Who knows but what He will turn, revoke your sentence [of evil], and leave a blessing behind Him [giving you the means with which to serve Him], even a cereal or meal offering and a drink offering for the Lord, your God?

¹⁵Blow the trumpet in Zion; set apart a fast [a day of restraint and humility]; call a solemn assembly.

¹⁶Gather the people, sanctify the congregation; assemble the elderly people, gather the children and the nursing infants; let the bridegroom [who is legally exempt from attending] go forth from his chamber and the bride out of her closet. [None is exempt from the humiliation.]

¹⁷Let the priests, the ministers of the Lord, weep between the porch and the altar; and let them say, Have pity and spare Your people, O Lord, and give not Your heritage to reproach, that the [heathen] nations should rule over them or use a byword against them. Why should they say among the peoples, Where is their God?

¹⁸Then was the Lord jealous for His land and had pity on His people.

¹⁹Yes, the Lord answered and said to His people, Behold, I am sending you grain and juice [of the grape] and oil, and you shall be satisfied with them; and I will no more make you a reproach among the [heathen] nations.

²⁰But I will remove far off from you the northern [destroyer's] army and will drive it into a land barren and desolate, with its front toward the eastern [Dead] Sea and with its rear toward the western [Mediterranean] Sea. And its stench shall come up [like that of a decaying mass of locusts, a symbol and forecast of the fate of the northern army in the final day of the Lord], and its foul odor shall come up, because He has done great things [the Lord will have destroyed the invaders]!

²¹Fear not, O land; be glad and rejoice, for the Lord has done great things!

²²Be not afraid, you wild beasts of the field, for the pastures of the wilderness have sprung up and are green; the tree bears its fruit, and the fig tree and the vine yield their [full] strength.

²³Be glad then, you children of Zion, and rejoice in the Lord, your God; for He gives you the former or early rain in just measure and in righteousness, and He causes to come down for you the rain, the former rain and the latter rain, as before.

²⁴And the [threshing] floors shall be full of grain and the vats shall overflow with juice [of the grape] and oil.

²⁵And I will restore or replace for you the years that the locust has eaten--the hopping locust, the stripping locust, and the crawling locust, My great army which I sent among you.

²⁶And you shall eat in plenty and be satisfied and praise the name of the Lord, your God, Who has dealt wondrously with you. And My people shall never be put to shame.

²⁷And you shall know, understand, and realize that I am in the midst of Israel and that I the Lord am your God and there is none else. My people shall never be put to shame.

²⁸And afterward I will pour out My Spirit upon all flesh; and your sons and your daughters shall prophesy, your old men shall dream dreams, your young men shall see visions.

²⁹Even upon the menservants and upon the maidservants in those days will I pour out My Spirit.

³⁰And I will show signs and wonders in the heavens, and on the earth, blood and fire and columns of smoke.

³¹The sun shall be turned to darkness and the moon to blood before the great and terrible day of the Lord comes.

³²And whoever shall call on the name of the Lord shall be delivered and saved, for in Mount Zion and in Jerusalem there shall be those who escape, as the Lord has said, and among the remnant [of survivors] shall be those whom the Lord calls.