WOD:
Overhead Squats
3-3-3-3-3
10 GHD Hip Extensions after each set of squats
Then:
21-18-15-12-9-6-3
Deadlift (185#/125#)
Double Unders
Post loads and time to comments.
Caroline has fun with gymnastics before heading out to SoCal to get some at CrossFit Invictus.
Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
(courtesy of Bon Appetit)
Ingredients
3 tablespoons extra-virgin olive oil
1 1/2 cups chopped onion
2 teaspoons chopped fresh thyme
1/2 teaspoon dried crushed red pepper
Coarse kosher salt
1 8- to 10-ounce package frozen artichoke hearts, thawed, drained
2 garlic cloves, minced
1 28-ounce can diced tomatoes in juice (preferably fire-roasted)
8 ounces red-skinned or white-skinned potatoes, peeled, cut into 1/2-inch cubes
2 tablespoons drained capers
8 large eggs
1/3 cup freshly grated Parmesan cheese
Preparation
Heat olive oil in heavy large skillet over medium heat. Add chopped onion, chopped thyme, and crushed red pepper; sprinkle lightly with coarse kosher salt and sauté until onion is tender and golden brown, about 10 minutes. Add artichokes and minced garlic; stir 1 minute. Stir in diced tomatoes with juice and bring to boil. Reduce heat; cover skillet and simmer 15 minutes to allow flavors to blend.
Meanwhile, cook potatoes in small saucepan of boiling salted water just until tender, about 8 minutes. Drain. Add potatoes and capers to tomato-artichoke sauce; cover and simmer 5 minutes. Season to taste with coarse salt and pepper. DO AHEAD Tomato-artichoke sauce can be made up to 6 hours ahead. Cool slightly, then cover and refrigerate. Rewarm sauce before continuing.
Preheat oven to 375°F. Pour tomato-artichoke sauce into 13x9x2-inch glass baking dish. Using back of spoon, make 8 evenly spaced indentations in sauce for holding eggs. Crack 1 egg into each indentation in sauce (some of eggs may run together slightly in spots). Bake until egg whites and yolks are softly set, 12 to 16 minutes. Carefully remove baking dish from oven; sprinkle grated Parmesan cheese over and serve.
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Stumbled Upon
Diver Tony, I’m at Invictus all week this week.
Ang, glad you and Alan made it safely. I also rocked my KCF t-shirt yesterday.
Chris, Woo-hoo! Congrats on those mucle-ups! I can’t wait to see it!
Em, I have no idea how you do it… CF 5 x week and all the endurance WODs… Cut yourself some slack. Plus, a 93# OVS is no piece of cake! I have no doubt that if you tried it again on a day AFTER a rest day that you’d probably nail it. Chin up, my dear!
Dan I will Never forget about you. You all have a huge part in my heart! Emily you are a rock star everyone has rough days. What sets you apart from everyone else is that u keep on coming back for more. Dan I’m going to rock KCF t-shirt tomorrow! I will keep u all posted! Muah!
185×3 for OHS (body weight)/6:11rx plus I did my first 2 muscle ups.
Ang, glad to know you all have arrived same and sound! Just remember you are building your CF family. You will bring so much to the CF community in Hawaii. Let that rope whirl! We love you!
I had 2 fails on 93# OHS. Failed in form and also really noticed poor form in deadlifts. Hitting all the endurance runs, but my performance in the box isn’t meeting my expectations.
Angela, Aloha to you Alana dn Kenna. Just remember, CrossFit people are good no matter where you go. I’m sure you will love it there also…just don’t forget about us. Make sure to send us some pics of you guys on the beach in your KCF gear.
I got an U-G-L-Y 170# OHS x 3 then hit the WOD in 6:16 Rx’d.
Good to hear from you Angela. I hope the family is doing great.
OHS 205#/ 7:42 rx
I miss you all so much already. We are checking out ewa beach crossfit tomorrow. We talked to them today and it was just not kitsap crossfit that’s all I have to say.Tear.. I love u guys. Have a kick ass wod tonight looks like a killer one like always!
Aww, I just left Invictus
Freakin’ Awesome!!! Lets do it!!!