Monday, 03.08.10: Paleo Recipe

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Practical Paleo Meal – Spicy Rockfish

Written by “Krazy K” – a.k.a., Karen Martin

6 pieces of rockfish

2 eggs

1/2 cup almond meal

1/2 teaspoon cayenne pepper

1/2 teaspoon black pepper

3 tblsp olive oil

1/2 cup sliced mushrooms

1/4 cup diced red onion

1/2 cup diced tomatoes

3 tblsp spicy sausage (removed from casing) (Henry’s spicy chicken sausage is great)

Combine the almond meal & dry seasonings and put in a flat dish.

Beat the two eggs and put in bowl.

Heat olive oil in deep frying pan.

Dip fish in egg and cover with almond meal mixture.

Fry until it starts to flake.

Remove from pan and set aside.

Put onion, tomato, mushroom and sausage in the frying pan and cook until onion is translucent. Put this mixture on top of the fish and serve it with a delicious vegetable.

(asparagus is a great choice)

Enjoy!

Today we are doing CrossFit Total. You have all been working very hard on your form and doing the lifts. Today we set the true benchmark...We will be doing CrossFit total at least once a quarter to track your progress...so come in ready to lift heavy things!

FRIDAY NIGHT OUT!

We are planning to go out on Friday night...right now we are thinking of going to Fado's...it's an Irish Pub. We will probably get there around 9PM. More details to follow. We hope to see you all there.

MARCH BIRTHDAY'S:

We have several March Birthdays...so we will be doing one giant birthday WOD on Saturday March 13th. Make sure you make it to the gym. It will still be in the Team format, but will be something special related to the March Birthday's!

REGIONALS:

Are May 28-30 in Jacksonville, Florida. There will be a sign-up board at the gym soon. Check your calendars before you sign up. The cost will be $50 a person plus travel. We are going to put out a donations can at the gym to gather some funds...if we gather enough the gym will rent a van or bus and make the event that much more fun. For all of you interested you need to start working on your weakness and putting a little extra focus on them...This week in the gym there will be a new board that will help you focus on your weaknesses.

WE CAN'T WAIT TO GET THIS WEEK STARTED! IT IS GOING TO BE A TOUGH ONE...HOPE YOU ARE ALL READY!

11 Comments:

1.	waiiit.... so we're going out friday night, and then there's a birthday wod on saturday? get the puke buckets out... Comment by sarah — March 8, 2010 at 8:11am
2.	9? at night? You kids have fun, this old lady will be in her pjs, having a cup of tea :) Impressive numbers this (not including my shoulder press), can't wait to see the results at the end of the day. Comment by Laura — March 8, 2010 at 9:32am
3.	2100 in Buckhead, on a Friday night? Viper will be preparing for the next day's combat (or catching up on gossip with US Magazine). Great work this AM. The sound of weights hitting the floor meant we were going for it. Next time we do Total these weights will be our warm up weights. Comment by sam g — March 8, 2010 at 10:06am
4.	Maybe Viper and I can hit up the MCL Cafeteria for an early bird special Friday evening? Comment by Laura — March 8, 2010 at 10:46am
5.	It was nice to meet you all at the Team WOD. You guys will do great at the Team WOD at regionals. Is anyone going to Flowery Branch this Saturday 3/13 for the Team Ga. Weightlifting Open Championship? Anyone interested in carpooling? thanks Comment by kba — March 8, 2010 at 12:38pm
6.	What an amazing morning! CFT numbers are really high! You guys were great. If you are doing it tonight, go outside. Comment by Chandler — March 8, 2010 at 1:31pm
7.	Finally, we can open the garage doors!!! Comment by sam g — March 8, 2010 at 1:33pm
8.	How did you do it outside? Did you carry the racks, bars, and plates? Comment by Marie — March 8, 2010 at 1:43pm
9.	No, the coach(Toby) had it all set up with all the weights, bars and everything ready. Even had the rowers outside for us. Yo should try to get there a little early to make sure everything is outside and ready. Bring the cooler to. Comment by sam g — March 8, 2010 at 2:16pm
10.	Also, next Tuesday, March 16th Platinum Championship Wrestling takes over Eyedrum! You all should walk on next door after your evening WOD to check it out! Catch Dr. Melei in action! Comment by Frances — March 8, 2010 at 2:16pm
11.	The lunchtime WOD outside was amazing! You are all putting up some major weight...especially for your first CFT at CFOTM! Tonights WODS will all be outside as well! It is way to pretty to spend the day inside...also team WODs are going to start being in different locations...ie Grant Park, Piedmont Park etc! We can go out earlier...I forgot we had Senior Citizens...Plan on heading out to dinner or something after the 6pm WOD! Comment by toby — March 8, 2010 at 3:23pm