San Diego CrossFit Weekend Warriors

Mission Bay Workout 1 July @ 10am

Our next workout is this Saturday at 10am.  We will be having a contest and prizes for top men's and women's time will be awarded!  Come out for a fun 4th of July long weekend workout! Please email me if you have any questions at krista@crossfitweekendwarriors.com  See you soon!

Zone Meal of the Week

Spicy Lamb and Szechwan Eggplant Stir-Fry

If you love spicy food, you are going to really enjoy this yummy meal!  It is super easy to prepare and the lamb and eggplant flavors work so well together!  I took one bite, intending to have something else for lunch, and ended finishing the entire plate! 

This is inspired by a recipe that I saw on the Food Network program "Food 911".   But, I have made it a little more Zone friendly.  So, click here for a link to the original recipe and see below for my Zone version:

1Large Eggplant cut into 1 inch cubes
1/2 lb of ground lamb
1 tablespoons walnut oil
1 tablespoon dark sesame oil
Salt and freshly ground black pepper
2 green onions, white and green parts, sliced on a diagonal
1-inch piece fresh ginger, peeled and minced
3 garlic cloves, minced
1 fresh green chile, sliced
1 dried red chile, minced
1/2 cup chicken broth
3 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon cornstarch ( a little goes a long way!)
Fresh basil  and fresh cilantro, for garnish

In a non-stick wok, heat oils until it begins to smoke a little.  Add the chopped eggplant and stir-fry until they become soft and a little sticky.   About 6 or 7 minutes.  Drain the eggplant on a few sheets of paper towels  and sprinkly with salt and pepper.
Add a tsp of oil to the wok and heat.  Stir-fry the green onion, garlic, ginger, red and green chile until fragrant.  Add the chicken broth and simmer for a couple minutes.  In the mean time, combine soy sauce, rice vinegar and cornstarch until it disolves.  Add to the wok and stir until it thickens.  I added a little water because it got a little too thick.  Toss the eggplant back into the wok and stir until incorporated.  Put on a plate and keep warm.   Use the wok again to brown the ground lamb.  Drain the lamb on paper towels and add salt and pepper. 

Before combining the lamb, weigh 1.5 oz per block and put in a small mixing bowl.  Measure the eggplant out about 1-and-a-half cups per block.  Stir the eggplant and lamb together, garnish with basil and cilantro and serve.  The oils and fat content of the lamb more than cover the fat requirement.  So go easy if you wish to add some nuts.

Tabata Thrusters

The first group of Warriors prepare for seven-and-a-half minutes of pain! The workout was 15 rounds of 20 seconds on and 10 seconds off of 65lb thrusters for men, 45 lbs for women.  Both top men and women scored a 7!  Great job everyone!  See you next weekend!!

Mission Bay Workout 24 June at 10am

Our next workout will be Tabata thrusters.  There will be various weights available and PVC pipe to accommodate all fitness levels!  Come out for this Saturday for a challenging and always fun workout at Mission Bay!  See you there!!

Zone Meal of the Week

Seared Shrimp in Endive Leaves with Parsley Sauce*
You have got to try this delectable delight!  Great for hors d'ourves or add some fruit for desert as a Zone-friendly snack!
Recipe courtesy Giada De Laurentiis*

Shrimp fun fact: Did you know that one ounce of shrimp provides over 20% of your daily vitamin B-12 needs?  It also protects the arteries from the damaging effects of homocysteine.

Zone Block Conversions:
1.5 oz of shrimp = 1 block of protein
2/3 tsp of Olive oil = 1 block of fat (use sparingly in this recipe) For example..saute the shrimp with Pam spray.
1/4 cup yogurt = 1/2 block of carb and protein
2.5 Tbsp of light sour cream = 1 block of fat (use sparingly in this recipe)
10 cups of Endive = 1 block of carbs
Capers, chives and parsley are too low to count.

2 Block Meal

3 oz. shrimp (protein),  3 tablespoons of parsley sauce (fat), add 2 blocks of fruit of your choice for carbs.  One nectarine is 2 blocks of carbs.

3 Block Meal

4.5 oz. shrimp (protein),  4.5 tablespoons of parsley sauce (fat), add 3 blocks of fruit of your choice for carbs.  For example,  one nectarine is 2 blocks of carbs.

 

4 Block Meal

6 oz. shrimp (protein),  6 tablespoons of parsley sauce (fat), add 2 blocks of fruit of your choice for carbs.  One nectarine is 2 blocks of carbs.

 

5 Block Meal

7.5 oz. shrimp (protein),  7.5 tablespoons of parsley sauce (fat), add 2 blocks of fruit of your choice for carbs.  One nectarine is 2 blocks of carbs.

*Recipe was linked from www.foodtv.com

Burpee Beatdown

Great job to all who came out for Burpee Beatdown!  The workout was in 20 minutes do as many rounds as you can of: 5 Burpees, 10 Push-ups and 15 Squats.  The scores were outstanding!!

Top men's score was 19 and top women's score was 18 plus 5 burpees and 5 push-ups.

See you next weekend!!

Mission Bay Workout 17 June at 10am

Come out this Saturday for "Burpee Beatdown".  In 20 minutes do as many rounds as you can of 5 Burpees, 10 push-ups and 15 squats.  We will be concentrating on push-up and squat form during this workout!  This workout can be modified to accommodate all fitness levels.  See you on Saturday! 

Zone Meal of the Week

Red Snapper Livornese with Avocado Salsa

For a 3 block and 5 block meal you will need:
12-14 oz Red Snapper
Salt
Pepper
Non-stick cooking spray

1 tablespoon extra-virgin olive oil, 1 turn of the pan
3 cloves chopped garlic
1 cup dry white wine
1 (14-ounce) can tomato sauce
3 tablespoons capers
1/4 cup chopped cilantro or flat leaf parsley
2 vine-ripened tomatoes, chopped

Lightly coat a non-stick skillet with a non-stick cooking spray of your choice.  Salt and pepper fish to taste and cook on one side for 3-4 minutes.  Flip the fish and continue cooking until done.  About 2 to 3 more minutes.
Transfer the fish to a plate and keep in a warm oven. 

Return the skillet to the heat and add olive oil.  Saute the garlic for a minute or two and add wine.  Reduce the wine by half and add tomato sauce, tomatoes, capers and cilantro or parsley.  Heat through for another 2 or 3 minutes.  Pour the sauce over the fish and serve with Avocado Salsa.

Avocado salsa: Chop two ripe avocados, add salt and peper to taste.  Add the juice of one lime and a 1/4 cup of chopped cilantro.  Combine a finely chopped tomato and for extra kick a seeded and minced jalapeno to the avocado mixture.   Serve along side the Snapper.

3 block meal:
protein: 4.5 oz of cooked fish; carbs: 1/2 cup sauce (1 block ), 1/2 cup grapes (1 block ), 4-6oz of wine (1block); fat: 3 tablespoons of avocado salsa (3 blocks)

5 block meal:
protein: 7.5 oz of cooked fish; carbs: 1 cup sauce (2 blocks), 1 cup grapes (2 blocks), 4-6 oz of wine (1 block);
fat: 5 tablespoons of avocado salsa (5 blocks)

Enjoy!!

Overhead Squats O'Pain!

Terrance demonstrates rock-solid OHS form during today's workout for time of 5 rounds of 10 overhead squats and 10 pull-ups!

The best time today was Dominic's 5:52 with 95lbs!

Thanks to everyone who came out today!  Outstanding effort by all!  Be sure to check the photo album for more pictures from today's workout.  See you next Saturday.

Mission Bay Workout 10 June at 10am

Saturday's workout will be 5 rounds of 10 overhead squats and 10 pull-ups.  See this video for a demo.