Skill Day -
Turkish Get ups
Holding top of dip position on rings
Saturday, November 28, 2009
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.
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.
Friday, November 27, 2009
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
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
Tuesday, November 24, 2009
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.Monday, November 23, 2009
112309 WOD
My sprint around the block was much easier. I was able to jog most of it without breaking into a walk.
OHS need a lot of work. My walballs need more work.
Sunday, November 22, 2009
Rest Day Musings - Excuses and reasons
Excuses.
We all have them.
You know, those things you tell yourself as to why you can't workout today. Like "My kids/spouse/neighbours woke me up last night." or "I have dirty dishes in my sink.", or "Everyone will look at me and think I'm weird!" Most of the things we tell ourselves are really excuses to cover up the fact that we are stalling on doing the workout because
A) We are lazy.
B) We don't like the workout for the day.
C) We are afraid we can't do the workout of the day.
D) We are lazy and don't want to exert ourselves on the workout of the day.
(Did I mention we are lazy as one of the things our excuses cover up?)
But there are instances where we are telling ourselves things as to why we can't do the workout of the day, and they are not covering up laziness, or fear of the workout. They are legitimate reasons. They can include anything from injury, to emotional fatigue, to life throwing you a big curve ball, to not having mastered proper movement form to keep from killing yourself.
It's ok to have legitimate reasons to skip a workout, modify a workout, or do a different workout all together. Just don't let your reasons turn into excuses to keep you out of the game.
But how can you keep this from happening?
First, you have to really know yourself and be totally honest with yourself. You have to know what your fears are, your weaknesses are, and what your strengths are. If you consistently pass on workouts that have movements you are weak on or don't like, and substitute for a workout that has movements you are strong in, you will never strengthen your weaknesses.
Second, Hold yourself accountable! Keep yourself accountable to someone who knows you well. And who values your friendship or life enough to give you a swift kick in the fanny if you need it. Some one who knows you this well and values you can help you sort out the excuses from the reasons.
Third, eliminate all the excuses, or ignore them. So what if everyone looks at you and thinks you're weird? I'm sure someone else looks at them and things they are weird as well. Dirty dishes in the sink? They will still be there when you walk back in the door.
Fourth, take care of your reasons. Get sleep, eat right, listen to your body and don't workout if it's really telling you it needs rest. Haven't mastered the proper form of a movement? Get a good coach for a week or two of intensive one on one training. Whether you workout in a box or workout at home. Injured? Modify the movement or the workout.
Just for fun, here's a video Eva T did a while back of excuses heard frequently at CrossFit SantaCruz Central. See how many you can remember saying to yourself.
And please know I am totally preaching to myself on this subject. I've done pretty good this past week, but who knows about next week!
Be Blessed
We all have them.
You know, those things you tell yourself as to why you can't workout today. Like "My kids/spouse/neighbours woke me up last night." or "I have dirty dishes in my sink.", or "Everyone will look at me and think I'm weird!" Most of the things we tell ourselves are really excuses to cover up the fact that we are stalling on doing the workout because
A) We are lazy.
B) We don't like the workout for the day.
C) We are afraid we can't do the workout of the day.
D) We are lazy and don't want to exert ourselves on the workout of the day.
(Did I mention we are lazy as one of the things our excuses cover up?)
But there are instances where we are telling ourselves things as to why we can't do the workout of the day, and they are not covering up laziness, or fear of the workout. They are legitimate reasons. They can include anything from injury, to emotional fatigue, to life throwing you a big curve ball, to not having mastered proper movement form to keep from killing yourself.
It's ok to have legitimate reasons to skip a workout, modify a workout, or do a different workout all together. Just don't let your reasons turn into excuses to keep you out of the game.
But how can you keep this from happening?
First, you have to really know yourself and be totally honest with yourself. You have to know what your fears are, your weaknesses are, and what your strengths are. If you consistently pass on workouts that have movements you are weak on or don't like, and substitute for a workout that has movements you are strong in, you will never strengthen your weaknesses.
Second, Hold yourself accountable! Keep yourself accountable to someone who knows you well. And who values your friendship or life enough to give you a swift kick in the fanny if you need it. Some one who knows you this well and values you can help you sort out the excuses from the reasons.
Third, eliminate all the excuses, or ignore them. So what if everyone looks at you and thinks you're weird? I'm sure someone else looks at them and things they are weird as well. Dirty dishes in the sink? They will still be there when you walk back in the door.
Fourth, take care of your reasons. Get sleep, eat right, listen to your body and don't workout if it's really telling you it needs rest. Haven't mastered the proper form of a movement? Get a good coach for a week or two of intensive one on one training. Whether you workout in a box or workout at home. Injured? Modify the movement or the workout.
Just for fun, here's a video Eva T did a while back of excuses heard frequently at CrossFit SantaCruz Central. See how many you can remember saying to yourself.
And please know I am totally preaching to myself on this subject. I've done pretty good this past week, but who knows about next week!
Be Blessed
Friday, November 20, 2009
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