Thursday 08.09.12

"Coe"

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Reminder:

WCFM Ladies Nite tomorrow, Friday, Aug. 10

We WOD together at 6:30 PM, then we relax together after at The Pearl.

Bring a friend, bring a fresh shirt, and get to know your fellow lady Warriors.

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Below are the revised standings for Week 1 of the Paleo Challenge. The reason for the revision? Coach Sarah is a space case and forgot to include Ashley's score, which she texted on Saturday. Minus one for Coach. #lifefail

Revised Paleo Week 1 Results 

 1. Stacey E – 39 

 2. Cindy S – 34 

 3. Doug D – 33 

 3. Jan F – 33 

 4. Dan F – 28 

 5. Ashley S - 24 

6. Tracy H. – 15

Here are your easy Paleo recipes for the day (so easy, even a caveman could do it):
1. Cucumber, onion, tomato salad -- dice said vegetables and toss in a bowl; drizzle with olive oil to coat; splash on a bit of red wine vinegar; add salt and pepper to taste. Let marinate for about 15-20 min before eating.

2. Best burgers -- mix 3 lbs. ground beef, 1/2 onion, about 1 heaping teaspoon of garlic salt, about 1 tablespoon of chili powder, and 2 eggs in a bowl (add more or less of spices to taste). Form into patties, then grill. OPTIONAL: stuff with avocado!

3. I'm dying for chocolate -- put a HEAPING tablespoon of almond butter, a tablespoon of cocoa, and 4-5 dates in a food processor. Blend until smooth, then hoover it into your mouth.

Big shout out to yesterday's noon class that rocked the WOD! We had 2 trainers and 10 athletes going at a time, plus a newbie, and it was an exercise in controlled chaos. Thank you guys for staying on the ball, even when you were sweating buckets, and for cleaning up all the equipment before you headed out for the day. We definitely used every second of our hour together and you guys really made it work. Thank you!

It's time for a hero WOD. Pay your respects to: Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD

"Coe"

10 Rounds:

10 Thrusters (95/65)

10 Ring push-ups