Wednesday 140730

Death by 10 M sprints:
Minute 1 (1) 10 M sprint
Minute 2 (2) 10 M sprints
Minute 3 (3) 10 M sprints
*Go as long as you can complete the ascending 10M sprints, once you’re unable to complete the sprints, rest 1 minute and contine for another 5 minutes.

Post rounds to comments and BTWB

Skilz class being coached on the air squat by Courtney and Jay.

Skilz class being coached on the air squat by Courtney and Jay.

Baked “ziti”
*Modified to be Paleo and Zone Quantities from Everyday Paleo Italian Cuisine

Ingredients:

  • 32 oz (2lbs) butternut squash peeled and cut into ¼-inch thick and approximately 2-inch long pieces, about the size of a piece of ziti pasta
  • 1.5 lb mild and/or hot italian sausage – casings removed or buy bulk
  • 2 tsp avocado oil
  • 1.5c yellow onion, diced
  • 1-28oz can San Marzano whole tomatoes
  • 3-4 tbsp garlic cloves
  • ¼ cup + ½ tbsp full fat coconut milk
  • 1 tbsp fresh oregano
  • 1 tbsp fresh thyme
  • 2 tbsp fresh basil
  • Sea salt and pepper to taste
  • Optional – parmesan and sliced mozzarela cheese (non-paleo/zone version)

Preparation:

1)Preheat oven to 3500F.

2)In 9” X 13” baking dish, evenly spread the cut butternut squash.

3)In a large soup pot or large deep skillet heat the oil over medium heat, add the sausage  and onion and cook together until sausage is browned and crumbled.

4)Add the garlic and cook for another minute or two.

5)Add the tomatoes and bring to a simmer, breaking up the tomatoes with your spoon.

6)Add the coconut milk, oregano, thyme, and basil, and season to taste with salt and pepper.

7)Stir well and bring to a simmer for another 5-7 minutes.

8)Pour the sauce evenly over the butternut squash.

9)Bake uncovered for 45-50 minutes or until the squash is fork tender.

10)If desired sprinkle with a layer of parmesan and then a layer of mozzarella on top of the dish and bake for an additional 10 minutes or until the cheese is melted

Total blocks 15P, 15CHO, 15F
2/3cup = 1P/CHO/F
2 cups = 3P/CHO/F

*In-House Olympic Lifting Meet this Saturday August 2nd @ 2pm. Spectators welcomed and encouraged. Watch some PR’s be made!!

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  90. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  149. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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