The Monthly PR Board Is Up

Everytime you PR this month, write it up on the board!

ps
Who's ready to take their Stay Right Through Winter Challenge AFTER pictures?

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Sheena's Corner

Happy New Year!

As some of you may know, we're getting ready for another challenge - the Paleo challenge! It officially starts in February but a few of us started the challenge yesterday, including myself. If Paleo nutrition can be described in one sentence, it would simply be "meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar."

Read more HERE.

Watch this:




And this:



ROD

Again, from Mark's Daily Apple, what can I say.. the dude is a genius.

Korean-styled short ribs with fruit-based marinade.

Ingredients:

• 2 pounds beef short ribs. For Korean short ribs, “flanken-style” is the preferred cut.
• marinade:
  1/2 apple, skin on
  1 kiwi, peeled
  1/2 Asian pear, skin on (optional)
  OR use 2 cups blackberries instead of other fruit
  1/2 cup wheat-free tamari
  1/4 cup unseasoned rice vinegar
  1 tablespoon sesame oil
  4 stalks of scallions, chopped
  1/2 onion, chopped
  2-4 garlic cloves

Directions:

• Chop the fruit up into chunks and put all marinade ingredients into a blender until smooth.
• Pour the marinade over meat into a Ziploc bag, an air-tight container or a bowl wrapped tightly with plastic wrap. Make sure the meat is completely covered with the marinade. Refrigerate for at least 4 hours and up to overnight. 
• Grill ribs four minutes on each side for rare and a minute or two longer for medium rare. The ribs can also be cooked under a broiler, but might take 3-5 minutes longer to cook.
• Serve with Romaine lettuce leaves and an optional garnish of thinly sliced garlic, thinly sliced Korean hot pepper or jalapeno, and scallion salad.
• *Directions for the scallion salad are on the site.

So, who's going to bring a plate of this to the Grand Opening on the 31st of the month? :) Have a great week!

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WOD

for time:
150 double unders

We will be working on pistol progressions beforehand, so your hips and legs may be fried. Make sure that you use the slight pike and a quick twists of the wrists. Think of beating on some drums!

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Your road to the 2010 CrossFit Games:

1. Register for the WA State Sectionals on February 27th & 28th at the Evergreen State Fairgrounds in Monroe.
2. Do well (top 20).
3. Compete in the Northwest Regionals on May 15th & 16th
4. Qualify in the Top 3 to be sent to Aromas, CA
5. Compete in the 2010 CrossFit Games!

It's that easy.