Thursday 111013

Five rounds for time:

6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35# (25#)

Post time to comments. 

Eric Wood, looking strong on his L-pull-ups.

Cabbage, what is all the stink about cabbage anyways?

Did you know that cabbage appears to be the mother of all cruciferous (mustard greens, broccoli cauliflower and brussels sprouts) vegetables?  Well indeed it does and was grown more than 4,000 years ago.  It also packs quite the nutritional and health punch to the system.  Red and green cabbages are not only among the least expensive but also most disease preventative foods you can buy. Cabbage contains 70% of your Vitamin C, folate, potassium, Vitamin B and soluable fiber.  All ready to fight off high blood pressure, heart disease and LDL cholesterol. Zone blocks are plentiful too, 3 cups cooked cabbage is equal to 1 carbohydrate block.

So now that I know it's good for me, what do I do with it?  Try some stuffed cabbage leaves!


5 medium cabbage leaves, rinsed (negligible,C)
1 teaspoon oilive oil (3,F)
3/4 cups onion, minced (1/2,C)
3 black olives, chopped (1,F)
1/2 tablespoon raisins, chopped (1/2,C)
1/4 teaspoon paprika
1/4 teaspoon garlic powder (or 1 clove minced)
1/4 teaspoon salt
1/8 teaspoon black pepper
4 ounces chicken (4,P)
1/2 cup tomato sauce (1,C)
2/3 cup unsweetened apple sauce (2,C)

In a covered glass bowl, microwave cabbage leaves in 1 tablespoon water for 4 minutes or until desired texture.  Set aside to cool.  Heat oil in saute pan over medium heat.  Saute chicken until just about done, add onions, olives, and raisins for approximately 5 minutes.  Add paprika, garlic, salt and pepper.Add 2 table spoons of tomato sauce, cook another 2 minutes (be careful not to dry our chicken). Wrap filling in cabbage leaves, serve with remaining tomato sauce.  Serve the applesauce as dessert.

Serves: 1, 4 block meal, (4P, 4C, 4F)!  Add and delete to get needed portions.


  1. Jim D. :

    My mom’s been serving me stuffed cabbage since I was a kid.
    Today’s WOD 14:11
    HSPU’s went pretty well. Lunges not so well.

  2. Great Post! Lots of great information and inspiration, both of which we all need! you all do such a great job at such Concepts… can’t tell you how much I appreciate all you do

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