Posts Tagged ‘squats’

Tonight was the final onramp session for me and the boyfriend. Finally we are able to join the rest of the crew sweating and lifting heaving things in the big boys/girls room. 🙂 Today was also the last day at my current job. Sort of a bittersweet end for new beginnings you could say. Onramp was awesome. The first time lifting with a real bar (vs the wooden stick). The boyfriend kicked the WOD in the butt with a 4:46 time, all but the last 9 unbroken. I chipped my way through with a 7:23 time, finishing my last 9 with air squats instead of burpees. I did however, get my fill of puppy kisses, as Stella found my chap-stick particularly enjoyable during warmup. Crossfit puppies make everything better 🙂

WOD: Onramp #3

Warmup:
Gen Warm up
Burgener x2
Air Squats
Back squats 45#
Front Squat 45#

WOD: 7:23
21-15-9
Wallball
Burpee/air squat 9 😦

What’s For Dinner:

Salad, Sauerkraut and Sausage

Serves 4, ~40 Minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What you need:

The Salad:

Lettuce

Tomato

Green Pepper

Cucumber

Black Olives

EVOO and Vinegar of choice

The Sauerkraut and Sausage:

1 Tbls Coconut oil

1 Onion (chopped)

5 Pork Sausage Links

1/2 bag Sauerkraut

1 cup Chicken Stock

1/4 c Vinegar

Salt and Pepper

1 tsp Caraway Seed

*Adding a diced apple is a great way to sweeten things up. I opted to forgo it this time, but man is it tasty! Just throw it in with the sausage to caramelize some of the natural sugars.

How to do it:

Melt your coconut oil in cast iron skillet or dutch oven over med heat. Add onion and saute until translucent. Place sausage links in pan and allow to brown on all sides, about 6 minutes. Pour in chicken stock a bit at a time and scrape up all the tasty brown bits from the bottom. Add your sauerkraut, vinegar and seasonings. Turn down to med/low and simmer until sausage reaches internal temp of 160F. You can leave them whole, or slice on a bias. Either way, enjoy!

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