WEDNESDAY

The cubby holes in the gym are full of clothing, shoes, water bottles etc. left behind after the WODs.  If you are missing any of those items, you may want to check in the gym.  Please check whenever you come in next!

We have a nice collection going.

Workout of the Day
Shoulder Press 3x5

Then

5 Rounds for Time:
-20 Back Squats (45/35)
-20 Sit Ups
-20 Push Press
-20 Back Extensions
-25 Meter Lunge

TUESDAY

We are really looking forward to the Whole 9 seminar January 14th.  We hope you are too.  If you register before January 1st you will get $15 dollars off of your sign up.  Also, Bethany and Geaux CrossFit will be in the next issue of Dig Magazine for an article on Paleo eating!  We are super proud of our gym’s focus on healthy eating and encourage everyone to hop on board.  It’s not just about looking good.  It’s about feeling great and performing better whether it be in the gym, at your job, or every day life.  Click the link to the right and register so you can gain the knowledge that will help you and your family stay healthy for life. Go on, click it.

Working the arms hard.

Workout of the Day
Back Squat 3x5

Then

15 minute AMRAP
-5 Front Squats (135/95)
-5 Box Jumps- 20’
-10 Double Unders

MONDAY

Don’t forget that this Saturday is our Christmas party.  The party starts at 4PM!  Don’t forget to bring a wrapped gift that cost no more then $20.  As for food, what is everyone bringing?  Post to comments so we can make sure our dinner is well rounded .

Murph’s shin got a taste of box jumps.

Workout of the Day
Bench Press 3x5

Then

For Time:
10-20-10-20
-Push Press (95/65)
-Pull ups

SATURDAY

Every weekend this month is bring a friend day!  Round up your friends and bring them in for a workout they surely won’t forget… at least for a few days that is .

I totally understand CAROL-ine!

Workout of the Day

For Time:
-200 Meter Run
-20 Pull Ups
-200 Meter Run
-40 Burpees
-200 Meter Run
-60 Push Ups
-200 Meter Run
-80 Sit ups
-200 Meter Run
-100 Squats
-600 Meter Run

FRIDAY

Recipe was found on Whole 9

Steal This Meal:  Feed a Cold
by Kassandra McKenzie, CrossFit South Arlington

Easy Chicken Soup Ingredients:

  1-2# cubed chicken breasts, cooked (or pulled chicken from a cooked whole bird)
  2 quarts chicken broth (Imagine brand makes a Whole30-compliant broth, or read your labels – no added corn, rice, soy or sugar!)
  A busload of diced/chopped vegetables of choice*
  1 medium yellow onion, diced
  2 cloves minced garlic, or to taste (garlic powder is also good here)
  1 tsp cayenne pepper, or to taste
  2 tbsp coconut oil, or favorite cooking oil
  Salt and pepper, to taste

*Traditional would be carrots and celery, but nutrient density is key when you’re sick.  I love using kale, broccoli, leeks, cauliflower, and mushrooms.  (Broccoli and cauliflower tend to absorb the salt and garlic in their “trees” – yum.)  The possibilities are endless here.

Easy Chicken Soup Directions:

  Melt coconut oil on medium-high heat in large pot.
  Add diced onions, cayenne pepper, and garlic and cook until onions are starting to soften.
  Add all vegetables and continue to cook 5-7 minutes.
  Add chicken broth and stir.
  When soup gets to be really hot, almost boiling, add chicken and stir.
  Turn the heat down and serve the soup hot, but not scalding

The little bit of cayenne pepper in this soup helps clear the sinuses without killing your mouth with spiciness. You can add any of your favorite herbs to this mix, as well as use any kind of meat. I’ve had great results with sausage, lamb, and turkey. You can plan ahead your next sick day by having some of these leftovers in your freezer so you can just defrost and start feeling better.

Bryan has the Christmas spirit! Sassy little thing, you.

Workout of the Day
Dead lift- heavy set of 5

Then

4 rounds for time

-15 Slam Balls (30/20)
-10 Box Jumps-24’
-15 Butterfly Sit Ups
-10 Burpees