Wednesday 140709

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 hip extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

**Rest as needed between couplets.

Post time for each couplet to comments or BTWB

Those who workout together, mobilize together.

Those who workout together, mobilize together.

Here is a delicious chicken salad that I found on The CrossFit Kitchen.  You can add some apples or artichoke hearts or put your desired amount into a halved pepper to get some extra carb blocks.

Chicken Salad


1 lb. 14 oz. chicken
4 bell peppers, chopped
6 cups celery, chopped
1 1/2 cups onion, chopped
2 eggs
2 limes
~ 1/4 cup mustard (to taste)
2 tbs. curry powder

1 cup slivered almonds


1. Grill chicken in a skillet.

2. Chop peppers, celery and onion.

3. Dice grilled chicken into bite-sized pieces.

4. Mix chicken, peppers, celery and onions together in a large bowl.

5. In a separate bowl, squeeze limes and mix in eggs, mustard and curry powder.

6. Stir dressing well.

7. Add dressing and slivered almonds

to the chicken and vegetables.

8. Stir well. 

 A rounded 1/2 cup of Chicken Salad contains approximately 1 block of protein, a 1/4 block of carbohydrate and 1 block of fat. Simply eat an additional 3/4 block of carbohydrate for a complete 1-block meal.


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