6:00 AM Crew

“Michael”

3 rounds for time:

800 Run or Row

50 Back Extensions

50 Sit-ups

Good Luck to those racing in the Swamp Donkey tomorrow!

3 sets of 800m run. We will aim for approximately 4 minutes of rest between sets. Aim for 80% on first run, 90% on second run, 100% on third run.

Now…. a new “column” at CrossFit Winnipeg written by Kimberly….

Food Friday

Eggs

Here are some interesting blogs that discuss eggs and what types are better for both you and the chicken.

http://www.marksdailyapple.com/egg-purchasing-guide/

http://www.fitnessspotlight.com/2009/07/06/truth-isfree-range-eggs-healthier-store-bought-eggs/

http://www.foodrenegade.com/healthy-eggs-what-to-buy/

To sum it up, you’re looking for an orange yolk, not the pale yellow we’re all familiar with.  I’ve experimented buying different brands of non-organic, omega-3 enriched, eggs and I’ve found that Vita Eggs (Eat It, Organza, Dutch Meat Market) have consistently orange yolks.  A close second, and more convenient, are the Eating Right omega-3 enriched eggs from Safeway.  Oddly, the fancy eggs with the individual stamps on them (multiple brands) have only ever had anemic-looking yolks, not sure if this affects their nutrition content but they don’t taste as good as the orange ones.

Ways to use eggs to increase your protein intake:

Hard-boiled on salads or as snacks (make a bunch and keep them in the fridge)
Deviled eggs are great but labor intensive (bonus points for homemade mayo)
Plain omelets can be used as wraps for sautéed or roasted vegetables
Crack an egg in soup before serving

Crust-less Quiche (source: Son of Grok)

An easy breakfast/lunch recipe that can be made ahead and stored, also a great way to get some vegetables in before noon…something I had trouble doing when I started primal eating.

Ingredients:

10 eggs
¾ to 1 full can of coconut milk
Fillings
- green/white onions, bell peppers, spinach, bacon or ground meat (cook first), broccoli, mushrooms, herbs, cheese (if you’re doing dairy) be creative!

Instructions:

1. Preheat oven to 375 oF.
2. Whisk eggs and coconut milk together in a large mixing bowl.
3. Stir in your fillings.
4. Pour into a greased (bacon fat, coconut oil, or butter) baking dish.  I use a 9 x 13 Pyrex dish but any baking pan will work.
5. Bake for ~ 30 – 35 minutes or until the center is set.
6. Enjoy! (stores well in the fridge and is tasty hot or cold)

Any other egg recipe suggestions, post them to the comments

Gabrielle watches "Gabrielle"

For time:

Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

No worries if you don’t have a pull-up yet, not to mention an L-pull-up.  There are plenty of variations you can use, including ring rows, jumping pull-ups, pull-ups with various band thickness, negatives, chest to bar pull-ups with or without a band…  Ask me about it when you come in.

Power Clean 5×3 (set new PR)

Strict Chin Ups 3 x max reps (rest 3 mins between sets)

Then:

The Thruster Challenge Begins

Run 200m (route)
Take 3:1 rest to work ratio.
Run 400m (route)
Take 2:1 rest to work ratio.
Run 800m (twice around the 400m loop)

Warm up with some jogging and a few sprints before starting.  Your score is the total for all runs.

Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.

Post workout plans for tomorrow if you want someone to race against.

Happy Birthday SuperBean!

Run 8×50 yard
Take 3:1 rest to work ratio.
Run 4×400m
Take 2:1 rest to work ratio.
Run 2×800m
Take 1:1 rest to work ratio

Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.