Friday 111209

Three Rounds, Each Round For Time:

300m Row
20 Front squats, 170# (110#) 
20 Dips

Rest as needed in between rounds.

Post each rounds time to comments.
Tim focused on barbell rows while MC sneaks in the office. 

Here's a delicious dinner idea from Health-Bent.  When you're craving a sorta upside down dinner, make some Fried Egg Chorizo Burgers with Carmelized Onions.  A real hit at the firehouse for sure.  Easy paleo/zone all the way baby!
Chorizo burger


  • 1 lb ground beef (1oz = 1P)
  • 1 lb fresh chorizo, casing removed (1oz = 1P)
  • 2 red onions, thinly sliced (2/3cup = 1C)
  • 6-8 eggs (1 egg = 1P)
  • 2 tomatoes, sliced (1cup = C)
  • 2 avocados, sliced (1T = 1F)
  • 1 lime, sliced into wedges (freebie)
  • salt and pepper to taste


Set your oven to 400ºF.

In a large bowl combine the beef and chorizo. Mix well with your hands. Patty the meat into as many burgers as you’d like.  Measure out your blocks needed per burger here, for example: 2oz beef + 1.5oz chorizo = 3P burger (sans egg of course).

Place the burgers on a pan (or grill them) and s&p them. Continue to bake until the burgers are medium to well, whatever you like best. Cooking times are going to depend on the thickness of your burger, so check them.

Use your bacon grease, over medium-low heat, and saute the onions until they’ve developed a nice carmel color–this may take a while, so if you’re in a hurry, crank up the heat and get the onions charred and crispy.

Fry the egg to your liking in the same pan you used to caramelize the onions. Sunny side up, over easy, over hard, doesn’t matter to us–though we enjoyed a runny egg yolk, as it made a nice ‘sauce’.

To serve, top with sliced tomatoes, avocado, a squeeze of lime juice and a fried egg.

Add in a steamer bag of veggies or a big fresh salad of greens to get your delicious carbohydrates and enjoy!

Remember, Saturday 9am WOD at Commons Park.  

Sunday 10am WOD at Washington Park!  Check the website for more specifics.  

See you at the Verve Holiday Extravaganza Saturday at 7pm!


  1. Dustin :

    Just something about a mouse covered in egg that makes my stomach beg for more!

  2. Slaughter :

    wait we can eat rodents too!? I LOVE PALEO

  3. greg b :

    Slaughter the WOD is you have to catch them with your hands first.

  4. David S :

    5:58 – 7:18 – 8:57 RX

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