Yummy in my Tummy

Yummy in my Tummy

Caroline sprinting it out on the last lap!

Caroline sprinting it out on the last lap!

Ahhhhhhhhhh!!!!! A little scary, but love the effort.

Ahhhhhhhhhh!!!!! A little scary, but love the effort.

Warm-up: (6/3) Wide, Normal, and Diamond Push-Ups x2
(6/3) Wide, Normal, and Narrow Pull-Ups x2
(Do the set of push-ups then move to pull-ups and back to push-ups)
30 Dislocates, Tricep Stretch, Lat Stretch

Skill: Handstand Push-Up

MetCon – For Time:
Body Weight Carry (70% for female) 800m

It is Wednesday so that means time for another fabulous Paleo recipe courtesy of Paleo Kitchen. Speaking of fabulous, don’t forget Avanti Savoia’s food workshop on Sunday the 31st from 2-4pm. (That’s this Sunday). Also, we may have some crazy weather ahead of us soon. Please stay posted to the website if it begins to snow; we will make emergency posts if class is going to be canceled.

Today’s MetCon was rad,
<3 Coach Miss J

Brussel Sprouts with Beef and Apple

I want to eat this now.

I want to eat this now.

Ingredients(for two):

– 200 gr beef slices
– 250 gr brussel sprouts, halves
– 1 firm, sour apple (breaburn)
– 80 ml sour cream
– butter
– nutmeg
– salt to taste and dietary beliefs

Cut your apple into little chunks. Cook the brussel sprouts in water for 3 minutes, this is the most important step because you really don’t want to overcook them! In a frying pan brown your meat in butter, don’t be stingy with the butter, it’ll make the sauce yummy. When it’s completely seared add the cooked sprouts. After another minute add the sour cream and the apple chunks. While that simmers for a minute or so, finish it with nutmeg and some salt if you like.

P.S. Even if you don’t like brussel sprouts, this recipe looks too good not to try. And it’s quick!

By | 2017-04-25T14:39:59+00:00 January 27th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Coach CBo January 27, 2010 at 7:10 pm

    I want to throw up my dinner so I can make this and literally eat myself into a sleep-coma.

  2. Coach G January 27, 2010 at 7:19 pm

    I want to cook that, consume it, and then throw it up to taste it twice more (once on the way out and again coming back in). Self-induced sleep coma not included.

    Also, since we know someone will ask…


  3. Miss J January 28, 2010 at 4:24 am

    You guys are gross, but I do agree with you!

  4. Taylor January 28, 2010 at 7:24 am
  5. Ben January 28, 2010 at 7:53 am

    Taylor…yet again you don’t disappoint.

  6. Callie January 28, 2010 at 10:01 am

    I must remember to not check the CrossFit site while I’m eating my lunch…

  7. James January 28, 2010 at 1:55 pm

    That does look pretty yummy!

  8. Brandon January 28, 2010 at 4:29 pm


    I thought the women’s commercial was hilarious … “30 or 45 seconds and I was already covered in sweat and completely pumped.”

    When are these going into the budget for CFKTown?

Comments are closed.