Sunday, January 8, 2012





Monday


WOD



"Thunderball"

1 Round For Time
35 Burpees
80 Sit Ups
40 Kettle Bell Swings
40 Pull Ups
80 Sit Ups
35 Burpees




Compare to March 23rd 2011

Bob From Biggest Looser-Big CrossFit Fan

The 27 Rules of Conquering The Gym- WSJ

8 comments:

mcgrail said...

I know you are now naming all WODs after movies...but after reviewing Monday's WOD I am shocked you did not bust out Rule 18 from WSJ article and call it Sunrise Hell Moby!

Mark Lee said...

@ mcgrail
I missed the boat on that one-which reminds me, I need to make a couple of adjustments to your jump rope tomorrow. Just going to cut it in the middle and take the handles off:) GO TEAM AWESOME!

sarah lee said...

It's ok mcgrail. I messed with marks food. He might be on the toilet for the next 4 days.

mcgrail said...

@Sarah, Thanks!

Nettie said...

If anyone is interested in a lot of tried and true paleo recipes (from last year's challenge), send me your email address and I will forward you the folder of yumminess! Email me at jeannettewatka@gmail.com

Here's one of my favorites - it's a great one if you're having company...

Brazilian Fish Stew

1 1/2 to 2 lbs of fillets of firm white fish such as halibut, swordfish, or cod, rinsed in cold water, pin bones removed, cut into large portions
3 cloves garlic, minced
4 Tbsp lime or lemon juice
Salt
Freshly ground black pepper
Olive oil
1 cup chopped spring onion, or 1 medium yellow onion, chopped or sliced
1/4 cup green onion greens, chopped
1/2 yellow and 1/2 red bell pepper, seeded, de-stemmed, chopped (or sliced)
2 cups chopped (or sliced) tomatoes
1 Tbsp paprika (Hungarian sweet)
Pinch red pepper flakes
1 large bunch of cilantro, chopped with some set aside for garnish
1 14-ounce can coconut milk

1 Place fish pieces in a bowl, add the minced garlic and lime juice so that the pieces are well coated. Sprinkle generously all over with salt and pepper. Keep chilled while preparing the rest of the soup.


2 In a large covered pan (such as a Dutch oven), coat the bottom with about 2 Tbsp of olive oil and heat on medium heat. Add the chopped onion and cook a few minutes until softened. Add the bell pepper, paprika, and red pepper flakes. Sprinkle generously with salt and pepper. (At least a teaspoon of salt.) Cook for a few minutes longer, until the bell pepper begins to soften. Stir in the chopped tomatoes and onion greens. Bring to a simmer and cook for 5 minutes, uncovered. Stir in the chopped cilantro.

3 Use a large spoon to remove about half of the vegetables (you'll put them right back in). Spread the remaining vegetables over the bottom of the pan to create a bed for the fish. Arrange the fish pieces on the vegetables. Sprinkle with salt and pepper. Then add back the previously removed vegetables, covering the fish. Pour coconut milk over the fish and vegetables.

4 Bring soup to a simmer, reduce the heat, cover, and let simmer for 15 minutes. Taste and adjust seasonings. You may need to add more salt, lime or lemon juice, paprika, pepper, or chili flakes to get the soup to the desired seasoning for your taste.
Garnish with cilantro.
Serves 4.

Littles said...

That's a great recipe Nettie! Team Sweval, nice work!

Mark Lee said...

One of my favorite recipes. I recommend everyone make this. It's delicious, easy and healthy.

sarah lee said...

HAHA! That last comment was from me.