Wednesday 110420

CrossFit Games WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans; 145#/65kg, (100#/45kg)
10 Toes to bar
15 Wall balls; 20lbs to 10' target, (14lbs to 9' target) 

Post time to comments.

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These are just a few of the lonely forgotten items.

To anyone who wears pants or shirts.

I've been forgotten and tossed a side, I'm so lost and long to be washed with tide. I get stripped the minute you walk in the gym because your Verve trainers heat you up so grand, I have managed to slip right out of your hand. Here I lay nestled in a silly box, alone and forgotten. I beg of you please claim me or I shall seek refuge at the nearest goodwill. Plenty of people would love to have me, this is your notice to pick me by Friday night or you will never ever see me again.

Your lost or forgotten item

Lemon Pepper Shrimp
This recipe brings together the natural tanginess of lemon with the spice of pepper to give you a very flavorful taste.  Add a little sweetness from coconut milk, and boom!  You get an awesome dish that makes use of some tasty veggies for carbs.  

18oz of Shrimp  12P
3 3/4cups of brussels sprouts  5C
1 1/3cups of sliced onion  2C
2 2/3cups of sliced zucchini  2C
1 1/4cup of sliced bell peppers  1C
1Tbl of coconut oil  9F
2/3cup of Lemon juice  2C
1/3cup of coconut milk  3F
1tsp of black pepper
1tsp of Colorado Plateau Citrus Pepper from Savory Spice Shop (Thank you Donna)
A pinch of Dill

Lemon pep prep
Prep the vegetables and combine them with the coconut oil (save 1tsp) in a pan on medium-high heat and saute for 10 minutes, add the dry dill seasoning to the mix.  While the veggies are cooking, cut the tails off and pat dry the shrimp to take excess water off.  Mix the black pepper and the citrus pepper in a bowl and then add the shrimp and be sure to cover all parts of the shrimp.  

In another pan place 1tsp of coconut oil and then add the shrimp.  Cook for 5-minutes, or until shrimp turns pink.  Remove shrimp and turn the heat to low.  Add the lemon juice and coconut milk and mix together well.  Add shrimp back into pan and coat all of the shrimp.  

This meal will make 4 meals at 3P, 3C, 3F  Place 1 1/2cups of the veggie mix and top with 4.5oz of shrimp and drizzle some of the cream on top.  Yummm…
Lemon pepper

 Next nutrition lecture at Verve May 4th at 7:30pm.


  1. David S :

    9+14 RX

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