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The Code for Fitness.

The Code for Fitness: 1) Functional Movements 2) Constantly Varied 3) Executed at High Intensity Beautiful in its simplicity, we are the humble benefactors of this elegant cypher. It has dramatically improved my health and wellness, enriched the quality of my relationships, made me better at other sports, and given me an AWESOME career. I am so very fortunate to have found CrossFit (CrossFit Vancouver in particular). I think the world would be a better place if everyone did it. At our Coach's meeting today we decided to honour all that we have reaped from "The Sport of Fitness". We will do this by programming a minimum of 2 benchmark workouts per week (The Girls, The Heroes and a few more... - Go to 4.1). Having these as part of our regular rotation will give us a razor sharp measuring utensil to track our progress. I am really looking forward to doing these WODs on a consistent basis. I always hit it harder when its a benchmark. Many gracious thanks to CrossFit's Founder, Greg Glassman. Have a listen to him speak. Tuesday's Workout: Warm Up: Coach's choice Tech: Front Squat 3, 3, 3 Workout: Helen 3 Rounds for time 400m Run 21 Kettle Bell Swings (Black/Red) 12 Pull Ups I got this recipe off LaLanne Fitness in San Francisco. Sounds delicious. I'm sure we could sub the garlic salt for real garlic and the steak for all that delicious bison we have. Paleo Pepper Steak 1 pound round steak cut 1/2 inch thick 2 Tbsp. olive oil 1 medium onion, sliced 1 medium green pepper, sliced dash garlic salt 1/4 cup water 2 cups shredded carrots (about 4 medium carrots) Cut meat in half lengthwise with a sharp knife, then crosswise into thin slices. Brown meat in hot oil, then add onion and pepper; cook 1 to 2 minutes. Stir in water, and sprinkle on garlic salt, and cook about 5 minutes, stirring constantly. Serve on a bed of shredded carrots. Yum. Love Sheppy