Written by Paul BeckwithPosted in WODsNovember 2, 2008
“But you are a chosen people, a royal priesthood, a holy nation, a people belonging to God, that you may declare the praises of him who called you out of darkness into his wonderful light.”- 1 Peter 2:9
MONDAY 081102
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Form and Perfect Technique has been adapted well at CCF!!
Recipes from our on Beth Morris!! Zoned Approved!
Skillet Chicken with Saulted onions and Apples
Serves 4
4 Boneless Skinless Chicken Breasts
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp pepper
1 tsp olive oil
2 apples, unpeeled, cored, sliced 1/4″
1 onion sliced
1/4 cup apple juice or cider
1. Sprinkle chicken on both sides with salt, pepper, thyme
2. Spray skillet with cooking spray, brown chicken on both sides
3. Transfer chicken to plate
4. Add olive oil to pan
5. Saulte apple and onion, stirring continuously until golden
6. Add juice/cider and bring to a boil.
7. Return chicken to pan and cook until no longer pink inside (5 min.)
8. Serve chicken over apples
I served with Roaster Acorn Squash (WW recipe):
Roasted Acorn Squash with Orange-ginger dressing
Serves 2
1 acorn squash, cut in half
cooking spray
1/4 cup fresh squeezes orange juice
1 tsp ground ginger root
1 tsp butter
1 tsp brown sugar
1 tsp orange zest
Cinnamon and salt to taste
1. Preheat oven to 375F. Coat roasting dish with cooking spray. Place acorn
squash, cut side down on dish and spray outside of squash with cooking
spray. Roast until desired doneness- approximately 1 1/2 hrs.
2. Mix dressing ingredients in a saucepan and heat until butter melts. Remove
from heat.
3. Serve squash half like a bowl with dressing poured inside. Sprinkle with
