Apr 30 2009

WOD 4/30

7 Rounds
20 Jumping Pull-ups
10 Squats
Bear Crawl

It’s perseverance that’s the key. It’s persevering for long enough to achieve your potential.
-Lynn Davies

Edna!

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AM Session  
Dave 10:44 Rx
Blake 10:35 Rx
PM Results  
Melanie 10:26 Rx
Tristy 8:58 Rx
Betsy 9:05 Rx
Stacey 7:12 Rx
Mark 11:13 Rx
Megan 10:33 Rx
Ashley 8:59 (20 Jumps, 10 Squats, Lunges)
Seth B. 8:40 Rx
Linda 4:24 (3 rd, 10 Jumps, Lunge, Bear Crawl)
Seth R. 9:15 Rx
Beginner WOD  
Megan 3:47 (50 Squats, 500 M Row)
Michelle 4:44 (50 Squats, 500 M Row)

3 Comments »

Hey guys…I am looking for people to join me on Sunday to drive up to Fort Worth to support our boys in their final WOD at the Regional Qualifiers! I want to get up super early and make the drive up and be there for the WOD, then hang out a bit and head back. We need as many folks as possible to go up and support Wes and Keir!!!! If anyone is interest, give me a text or call 770-533-3596!

Comment by Tristy — April 30, 2009 @ 8:40 am

Hey guys,

Found a gluten free yummy treat from CF Portland:

Gluten Free Coconut Macaroon

Jess and I are addicted to these gluten free macaroons at the Arbor Lodge New Seasons on Interstate. I thought I try and duplicate the product. Not exactly but they taste pretty dang good! The recipe is super simple and I am no baker. Play with it and let me know what you find.

Ingredients:

1 eggs
1/2 cup of medium shredded UNSWEETENED coconut
1/4 cup of mashed yam (you could use honey instead)
a little vanilla extract
Optional: add dried fruit like raisins
Optional: add 1 tablespoon of grinded coffee beans

Steps:

Preheat Oven to 350

1) Whisk eggs
2) add vanilla
3) add in dry ingredients and mix. You are looking for a sticky like consistency that will hold shape.
4) use parchment paper with a cookie sheet. I didn’t have a cookie sheet or parchment paper so greased foil worked too.
5) Form your macaroons on the sheet. Bake for 20 minutes.

Comment by Kristin — April 30, 2009 @ 5:02 pm

Didn’t have any where to do the bear crawls. So I did 135lb OHS and Burpee pullups 12,9,6 via Crossfit Football. Time: 5:38 Rx

Probably should have taken a rest day, my legs were killin in this WOD from the thrusters and front squats, but oh well it was an awesome WOD!

Goodluck Kier and Wes this weekend!!!

Comment by Shane — April 30, 2009 @ 6:21 pm

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