Workout of the Day: 140310

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Announcement #1: As you know 949 family, we have added some new classes to the weekly schedule and will be continuing to alter the schedule throughout the month of March. Below you will find an updated schedule from last week – as requested, we have added a few more BMC (bodyweight metabolic conditioning), another time slot for the Barbell Club, as well as an additional Open Gym hour! Please remember, this schedule is not set in stone yet – we appreciate your patience as we solidify what will work best for the gym.

Class Time

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

6AM

CF

CF

CF

CF

CF

 

CLOSED

7AM

CF

CF

CF

CF

CF

 

CLOSED

8AM

Open Gym (OG)

OG

OG

OG

OG

 

CLOSED

9AM

CF

CF

CF

CF

CF

CF/BMC

CLOSED

10AM

BMC

BMC

 

 

BMC

 

CLOSED

12PM

CF

CF

CF

CF

CF

 

CLOSED

5PM

CF

CF

CF

CF

CF

 

CLOSED

6PM

BMC

CF

BMC

BMC

CLOSED

 

CLOSED

7PM

CF

Barbell Club/Open Gym

Competition Class

Barbell Club/Open Gym

CLOSED

 

CLOSED

Announcement #2: We are no longer offering our 8am Free (new clients) Class – but we are offering 3 FREE Classes that any new athlete can use within a 7 day period (1 week time span – any regularly scheduled class). The BMC (bodyweight metabolic conditioning) class is suitable and modifiable for all athletes (and so much fun) – if you have a friend or family member that has been interested in checking us out this is a perfect class to bring them to!

Announcement #3:  If you did not have a chance to attend the Competition Class or the Barbell Club last week and are ready to start please get in touch with one of your coaches to discuss joining! Remember we are using a test-in program to allow athletes to join the classes (no, it’s not a “cool kid” club and we encourage everyone to participate); however, there is going to be a higher level of skill involved in the classes and we want to make sure everyone is moving safely before anything else. Please use the link below to print out your Levels sheet and bring it into the specialty class upon attendance!

http://crossfitseattle.com/wp-content/uploads/2011/04/Skill-Levels-1-IV-spreadsheet.pdf

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Workout of the Day

For Time:

30 Muscle Ups

OR

For Time:

30 Pull Ups
30 Ring Dips

Scaling

Rx: as is, no modifications.
Rx-1: modify muscle ups to jumping muscle ups OR modify pull ups or ring dips.
Rx-2: modify pull ups and ring dips.
Rx-3: modify WOD.

Recipe of the Day: Enchilada Lasagna!

Enchilada Lasagna

Prep time
25 mins
Cook time
35 mins
Total time
1 hour
Serves: 4-6
Ingredients
For the first part
  • 2 pounds boneless, skinless chicken (or whatever you like or is on sale)
  • 3-4 tablespoons olive oil
  • 1 can (14 ounces) diced tomatoes and diced green chiles (if you can’t find them mixed together, do 1 (14 oz) can of tomatoes and 1 (4-6 oz) can of green chiles)
  • ½ yellow onion, diced
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • salt and pepper, to taste
For the second part
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 jalapeño, seeds removed and diced (if you want it more spicy, leave the seeds in)
  • ½ yellow onion, diced
  • ½ teaspoon cumin
  • ½ teaspoon cayenne pepper
  • 1 large can (28 ounces) el pato enchilada sauce
  • salt and pepper, to taste
  • 1 package (200 grams) kerrygold cheddar cheese, shredded (optional)
  • 1 head of hearts of romaine lettuce, shredded (or other crunchy lettuce)
  • 1 package of Cappello’s lasagna sheets or homemade pasta by paleocupboard.com
  • green onions, chopped, to garnish
  • avocado, mashed
  • lime, to garnish
Instructions
  1. Preheat oven to 400 degres.
  2. Place chicken in a large glass baking dish. Pour olive oil over chicken then add tomatoes, green chiles, and onions on top.
  3. Sprinkle with chili powder, cumin, and salt and pepper.
  4. Place in oven and bake for 20-25 minutes until chicken is cooked through. Once cooked, turn oven down to 350 degrees.
  5. Let chicken cool slightly until you can touch it and then shred it.
  6. While your chicken is baking, place a medium saucepan over medium-high heat, then add the minced garlic, jalapeño, and yellow onion to the saucepan. Sprinkle with cumin, cayenne pepper, and salt and pepper and sauté until onions become translucent.
  7. Once onions have cooked, add the enchilada sauce and let simmer on low for about 5-7 minutes.
  8. Once the chicken is shredded, add half of the enchilada sauce mixture to the shredded chicken in the baking dish, and keep the other half for the lasagna.
  9. Now let’s put the enchiladas together. Place a couple tablespoons of the enchilada sauce in the bottom of a glass 8×8 baking dish. Cut your lasagna strips in half to fit the baking dish. Place the strips down just like regular lasagna. Add sauce, chicken, shredded lettuce, and cheese. Then repeat, lasagna strips, sauce, chicken, lettuce and cheese until you get to the top. The top layer should be lasagna strips, topped with sauce and cheese.
  10. Cover with tin foil.
  11. Bake for 20-25 minutes.
  12. Remove from oven and let sit for 10-15 minutes, still covered with foil.
  13. Top with green onions, avocado and a spritz of lime.
  14. Yum.
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