11.12.08

CFHQ Rest Day

Come in today to make up any workout you may have missed or for a crazy Ray WOD.

Great job…

yesterday Eric! We look forward to seeing you again soon!

Get Navy Seal / CrossFit Gear

You may have noticed the new link in the right side bar of the website to the Navy Seals store. As huge supporters of CrossFit, the Navy Seals are selling some great CrossFit gear…take a look

Healthier Pizza

I’ve spent a bunch of time ranting on what not to eat, now I figured it’s time to give you some alternatives to your favorite bad for you foods. Everybody loves pizza…and here’s a good healthy alternative to the greasy mess you get at some pizza places:

Ingredients:

Whole Wheat Pita Bread
Jarred Pizza Sauce
Part Skim Mozzarella (try to buy the brick of cheese and shred it yourself, shredded cheeses tend to have additives to prevent the cheese from sticking to itself)
Chicken Sausage (try Greenwise Chicken Italian Sausage from Publix)
Olive Oil

Directions:
Preheat your oven to about 425. While that is heating up, heat about 1 tsp of olive oil in a saute pan. Squeeze the chicken sausage from the casing into the pan and saute, breaking it up into tiny pieces, until cooked (about 3-5 minutes). Put the pita on a baking pan, top with desired amount of pizza sauce, then about 1/4 cup of shredded cheese, and your cooked chicken sausage.

Bake for approximately 10-15 minutes, or until the cheese is done to your liking.

Top with fresh basil or dried oregano and enjoy :).

November 12, 2008 | Filed Under W.O.D.

Comments

20 Responses to “11.12.08”

Ryan on November 12th, 2008 9:06 am

Fight gone bad – 7pm go time.
Mike D. on November 12th, 2008 9:19 am

I’m sorry, Ryan, was that 7 pm Pacific time, because I did the FGB workout last night as an Army of One because no one else showed up…see you tonight??
Ryan on November 12th, 2008 9:38 am

I couldn’t go yesterday – but I am def. making this one up – this was the very first CF WOD I did with Scott the french connection Gaston a few months back – I better crush my last score. How did it go for you Mike? Gotta love a built in break.
bridget on November 12th, 2008 9:43 am

Ryan, what was your score last time?

Mike D did an awesome job last night ! Poor guy had both of us by himself…
Liz on November 12th, 2008 10:02 am

Ray, any thoughts of what the crazy Ray WOD would be?
joe kitz on November 12th, 2008 10:11 am

Ryan was like 202 and I was 198 or something around there…
Scott on November 12th, 2008 10:13 am

Ryno,

If I remember correctly you hit 200 exactly. That was with all Rx’d weights. The only thing non RX were the box jumps. This was also with a continuosly running clock, no 10 sec “time to write down your score” break between exercises. I’m sure thats how it is done down here anyway.

Ray – please pound todd into the ground. I want to see another picture as good as the “chalk outline” pic of todd. See what you can do!
Scott on November 12th, 2008 10:25 am

Oh yeah, forgot to mention that Ryan’s 1st round score was like 100. He came out in typical Ryno style. Before he started this was our conversation:

Me: Dude, don’t blow your load on the first few exercises, pace yourself a little

Ryno: Sure man.

He then proceeds to do 35 wall balls (which has got to be close tot he max # anyone can do in a minute). The rest is history. I doubt if he even remebers round 2 or 3.
Ray on November 12th, 2008 10:50 am

All doing FGB tonite…

be advised that we will be watching for good form to keep it honest. That means full extention on all excercises, wall balls for guys go all the way to the ceiling and squat below parrallel at the bottom or it does not count. That should not be a problem for the beef crew right?

Get the proper form down and the speed/intensity will follow! Have fun…we will keep the barf bucket near!
Ray on November 12th, 2008 10:52 am

oh yeah…Joey the doors will be locked when we start the timer…and my gun will be drawn. It will go away when you are done!
bridget on November 12th, 2008 11:06 am

We’ll also be writing down your scores for you, so the clock will be running continuously

And I can so totally see that conversation between you guys (Scott and Ryan).
Todd on November 12th, 2008 11:46 am

Ryan, Did it this morning for the first time ever. FGB is no joke. Only got 220 so see if you can pace yourself and beat it instead of going blitzkreig on the first one. Joe, you should go ape on the pushpress.
Ryan on November 12th, 2008 11:51 am

I’ll tell you one thing – I am sure as shit not listening to booty shake music during this 15 min. of hell
Mike D. on November 12th, 2008 12:18 pm

I got 259 last night on my first FGB ever, and I know I can blow through 300 next time if we have Bon Jovi to push me along.
Liz on November 12th, 2008 12:38 pm

Don’t lie Ryan..I saw you shakin your booty on Monday. Its fine, I won’t tell anyone.
Jill on November 12th, 2008 12:40 pm

Okay Okay…no booty shakin, Geez!!
joe kitz on November 12th, 2008 1:02 pm

Mike freakin’ Diesel. 259 is a good ass score, man. Congrats. I just want to break 200. I predict 5 wall balls per minute, 10 sumos per minute, and maybe 25 push presses per minute. I remember my quads being ON FIRE after each of these rounds…

7:00 is too late for me, so there will be no head to head tonight Rhino. I gotsta work late tonight after XFIT.
joe kitz on November 12th, 2008 1:03 pm

Oh – that cheetah totally looks like me at my desk right now. Hope my boss doesn’t walk by…
Todd on November 12th, 2008 2:39 pm

Congrats Mike, that is a great score. And everyone knows that you like the booty mix ryan. it will make you move quicker
Jeff on November 12th, 2008 4:12 pm

Good luck everyone. Can’t make it tonight. Need a day of rest.