CrossFit Tulsa WOD

21 reps 45lb SLDL(single leg dead lift)
21 reps knees to elbow
21 reps Double Unders

Sub knee raises for Knees to Elbows
Sub 63 single jump ropes for Double Unders

15:45

Normal WOD Rest Day

CFE WOD http://www.crossfitendurance.com/3x7min/

3 x 7 Minutes interval run.
Run 7 minutes
Rest 3 minutes
x3

900 Meters each 7 minutes interval
I wasn't able to run a fast pace, but I was able to jog most of each 7 minute interval, and hold a steady pace.
Slow improvement!

Meal Plan Monday 01/10-01/16/2011

Here's our menu for this week in the Childress household.

Are you on a really tight budget and looking for a yummy meal plan? Check out this Menu Plan Monday with a dinner menu, complete with recipes and matching coupons as a bonus! Courtesy of Money Saving Queen and Mommy Hates Cooking.

Now back to our menu.....

Monday: Breakfast - Scrambled eggs, cheese, fruit
Lunch - Tuna and spinach wraps, carrot sticks
Dinner - Green Chili Enchiladas. Making a double batch to freeze.

Tuesday: Breakfast - Overnight Crock Pot Oatmeal, blueberries and strawberries, milk
Lunch - Toasted Cheese Quesadilas, celery sticks, peanut butter
Dinner - Chicken and steak fajitas, black bean salsa, home made tortillas

Wednesday: Breakfast - Spinach crepes
Lunch - Peanut Butter and honey roll ups, cheese cubes, berries
Dinner - Crock Pot Roast and Potatoes

Thursday: Breakfast - Mushroom and onion omelette
Lunch - Oatmeal Steaks, peas
Dinner - Stuffed Chicken Breasts in Pastry Dough, making a double batch to freeze.

Friday: Breakfast - Yoghurt and fruit parfaits, baked oatmeal
Lunch - Grilled Chicken and Spinach salad, orange slices
Dinner - Spaghetti, making a double batch of spaghetti sauce to freeze.

Weekly items to be making today:
Cinnamon Rolls
Feather Bread
Yoghurt
Tortillas
Baked Oatmeal
Carrot and Celery sticks
hard boiled eggs
Black Bean Salsa

We're out of laundry soap, so I will be making laundry soap today as well.

1 mile run

jogged most of it.

Walk/ Jog in neighborhood

2.4 miles.

Mapped out the actual loop for a .5 mile loop

http://classic.mapmyrun.com/run/united-states/ok/tulsa/742129453475323420

7 rounds
10 wall balls
10 dips

15 lb wall ball
parallette dips
10:43

In the kitchen today... making a yummy turkey!

The week before Thanksgiving I stocked up on Turkeys at great prices. Today I've put one of them in the oven for dinner tonight.

My family loves turkey. Turkey's don't take much more time to prepare for the oven than a chicken does. And by fixing turkey you are sure to have leftovers to last a few days or freeze for later throw together meals. Making them economical.

I love to slow roast my turkey all day long. Thanks to Cindy Rushton in her Perfect Turkey Every Time (REALLY!) post for sharing how to make roasting a turkey all day long easy and hassle free.

After I thaw the turkey (in the fridge for several days), I start the turkey early in the day, by rinsing out the inside. Then I slice a lemon, and peel 5-6 garlic cloves, put a few lemon slices and a garlic cloves in the neck cavity, and the rest go in the body cavity. I then create a herb rub of thyme, rosemary, sage, and anything else I want to add at the time, mixed in a few Tblspns of olive oil. I rub the turkey breast underneath the skin. And then rub the rest of the turkey on top of the skin all over with the remaining herb/olive oil rub.

I then cover with foil, stick it in the oven, and let it roast all day long. By the middle of the day the house is filled with all sorts of yummy smells from the turkey and the herbs, heightening the anticipation for a family dinner together. And I can have one more thing off my mind knowing that the main entree for dinner will be ready when we are.

What meals did you make from your leftover Thanksgiving turkey? Leave a comment and share your ideas here!

Be Blessed