The date is set, Saturday February 12th, 2011 is the next REX In house Comp. This is the ideal opportunity for all of you who have been training so hard over the last year to have a crack at being the 'TOP DAWG.'
Will ROBBO and FI hold onto the top position, or will GLYNNY seize the moment and take the male title.....and what about the 'G' man, Scotty and Michael to name a few who are definite contender's.
As for the females, there a few dark horses..... DBJ, Sheree, Sue, jane, Lou, Oleisha to name a few, but we also have our newer CrossFitters, Leah and Pip, who will be up there.
Personally I think it will take a lot to knock off the current female TOP DAWG, no matter what the WOD, but we will see!!!!!!
LOCK the date in guys, keep up the hard training over XMAS / New Year and set yourself for three WODS to be run over the course of the morning at REX.
Whether you are competing or spectating make sure you lock it in..
As you are aware REX will close over XMAS for a week or so, but we will be back on deck as of the 3rd Jan 11. BOOTCAMP also ends next Wednesday the 22nd December and doesn't start up again until the 10th Jan 11. If you are one of our Bootcampers and don't want to miss out over Xmas, get on down to the gym that week earlier to get yourself back into it.
In the New Year, we will be cranking up the training leading up to the online qualifier for the CrossFit 2011 Games. As most of you would have heard there are no Sectionals this year, but there will be an online qualifier that will be conducted most likely over a 6 week period. Depending on how you go with this, for those keen to have a crack, the Regionals will be the next step and that will continue on the same format as in previous years.
There will be more to follow on this shortly.....
Lastly and I have no idea who is was, thankyou for the nomination for Australian of the Year. I feel honoured to be nominated and thank who ever it was for considering me for such an award. Unfortunately I didn't progress through to the next stage, but with so many worthy receipents it was just an honour to be even considered.
A great recipe to make extra of and have for left overs!
Paleo Sloppy Joes
1 red bell pepper, diced
1 small sweet onion, diced
1 large carrot, peeled and diced
2 tbs olive oil
3 cloves garlic, minced
1 lb ground beef or turkey
1 tbs tapioca starch
1 15 oz can tomato sauce
1 6 oz can tomato paste
2 tbs honey
2 tbs lemon juice
1 tbs mustard
1/2 tsp dried thyme
1/8 tsp ground cloves
1/8 tsp cayenne pepper
1/2 tsp black pepper
1 tsp salt
1. In a bowl, combine tomato sauce, tomato paste, lemon juice, honey, and spices.
2. In a large skillet, heat olive oil over medium high heat. Cook onion, carrot, and pepper until soft. Add garlic and cook another minute. Remove from pan and set aside.
3. Brown the ground turkey or beef. Sprinkle with tapioca starch.
3. Add veggies back into the pan and then coat with the sauce from the bowl.
4. Stir and reduce heat to low. Simmer 10 minutes until thick.
Here are our more recent results, Enjoy :)
Benefits of the Paleo Diet Long Term benefits
Typical western foods are low in minerals, vitamins and soluble fibre but high in fat and salt.
There is much evidence indicating that some of these dietary factors are important causes of common western disorders like heart disease, stroke and diabetes.
These are rare or almost non-existent in populations who have not hanged their diets much since paleolithic times.
Only westernized civilisations suffer from ageing being accompanied by increased weight and blood pressure.
Cardiovascular disease, diabetes, osteoporosis, rickets and other common western diseases can probably to a large extent be prevented by diets resembling those of hunter-gatherers.
Even cancer rates seem to be much lower, probably due to the higher intake of fruits and vegetables.
Short term benefits
Thanks to the huge increase in vitamins and decrease in toxins, there are a few immediate short term benefits that can stem from the paleo diet:
Increase of energy
Stronger immune system
Quicker recovery from sickness
Paleo Meatballs... There ain't no such thing as too many meatballs...
1/3 cup almond meal
3 cups baby spinach
1tsp dijon mustard (optional)
25g tomato paste
1 sweet potato, medium
Preheat a fan-forced oven to 180o Celsius/350o Fahrenheit.
Place spinach in a bowl and cover with boiling water,leave for 2 minutes before draining as much liquid as possible from the spinach. Chop well.
Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.
Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper. Bake in the oven for 10-15 minutes, or until browned
and cooked through.
Meanwhile, heat enough oil in a frying pan for deep frying. Peel sweet potato then slice into ribbons using a vegetable peeler.
Place a small handful of sweet potato ribbons in frying pan and fry for 2-3 minutes, or until slightly browned.
Remove from frying pan and place on a plate lined with paper towel to drain. Repeat with remaining sweet potato.
To serve, place sweet sweet potato ribbons on a plate and top with meatballs.
Chicken and Egg Salad with Almond Satay Sauce
From the author of the paleo cookbooks.
To make the almond sauce by placing the oil into a fry pan. Fry onion and garlic on low heat for 5 minutes or
Recipe Of The Week:
Lemon Meringue Pie
Preheat a fan-forced oven to 160o Celsius/325o
To make the meringue, beat the egg whites and
For those that are chasing them here are some quick and easy Paelo meals. Enjoy!!!
I will post some more shortly for those keen.
Brian - Trainer REX
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