Tuesday 110111

Lots of weighted step ups equal sore…

Training
If necessary make up the floor press.

For 20 minutes:

• Row 1:00
• Rest 1:00

Your score is the total number of meters you row. Your goal is to row at least a total of 3000 meters. Compare score to CrossFit Football 12.11.10 WOD.

Fat Loss Challenge Becomes Body Comp Challenge
After lots of questions and feedback about the fat loss challenge we’re going to make some changes to the Challenge and elaborate on the details:

The program will run for 3 months as previously planned and the price remains the same. Participants will be expected to keep a food log for 5 weeks but those weeks will be spread across the 3 months. Participants will do our regular training 3 days per week and we will prescribe 3 supplemental workouts to be completed during Open Coaching or on your own. Participants will be required to take before and after pictures and will be encouraged to get body composition measurements.

So by participating in the Body Composition Challenge you will receive:

• Special supplemental workouts designed around your other training to promote fat loss.
• Review and suggestions on your periodic food logs by an EmerFit Coach.
• Weekly emails with tips, recipes, and encouragement.
• Access to an email list for program participants to share tips, recipes, and results.
• Extra pestering from the EmerFit staff.
• A complimentary copy of the new Whole 9 Nutrition Guide

We will likely have a few other things for you, possibly including a nutrition lecture/Q&A session and awards for those who make the biggest improvements in their body composition. If you are interested please sign-up by Thursday.

Tomato Baked Chicken
“I love when I come across recipes that are easy and require less than 7 ingredients! I have this old stack of food magazines in my kitchen cabinet and decided to go searching for a new recipe for dinner. I really enjoy coming across something I know we will like and getting to change it to make it healthier for my family. This was one of those; it came from a little Kraft recipe book. My husband took the leftovers for lunch the next day and asked that I make this meal again really soon – it was a success!” – Marlena Settle

Tomato Baked Chicken – Courtesy of Marlena’s Menu

Ingredients
1 small red onion, thinly sliced
4 boneless, skinless chicken breast halves
1 can (14.5 oz) diced tomatoes drained
1/4 c. balsamic vinaigrette
1/2 t. garlic powder
1/4 c. almond flour

Directions
Place onions in greased 9×13 baking dish. Top with chicken. Combine tomatoes, dressing, garlic powder; pour over chicken. Sprinkle with almond flour. Bake at 425º for 30 minutes or until chicken is cooked through.