Tuesday November 30

Class Times:
5:30 AM
9:30 AM
10:45 KIDS
3:45 PM
6:30 PM ON RAMP
7:30 PM

8 Herbs and Spices You Should Get To Know
My Most Favorite Food Ever
Cream of Broccoli Chicken Soup
Mobility Wod

Monday November 29

Class Times:
5:30 AM
7:00 AM
9:30 AM
12:30 PM
7:30 PM


Resistance is Not Futile
Lord of the Rings
Debt and The Stress it Puts on Your Body
Are You a Carboholic? I know a few..
Mobility WOD

Sunday November 28

Handstand Progressions
Family Connection Boosts School Performance
10 Ways to Be A Better Crossfitter
A Hymn to The Lifestyle.

November 27

Don't forget tomorrow there is lifting at 9 AM. Also this is the final week of the paleo challenge? Is anyone still on board? How do you feel?

Wheat One-Liners
Leftover Turkey and Yam Hash with Sage
Animal Fats
Give Son The Gift Of Speech
Food Recipes
Mobility WOD

Pre Turkey Day!

Just a quick one, I've got to reheat everything and set everything up for our own Paleo Thanksgiving tonight at the Cruz household!
Holiday Ideas For Meatheads
A Few Good Reads
Mobility Wod
Healthy Whole Grains

Snow Valley CrossFit....Tuesday 11/23 6:30pm Beginner and 7:30pm class both ON!! Dress warm and in layers...Hope to see you!

Monday 112210

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 KIDS
11:30 Lifting
3:45 PM Kids
7:30 PM


Danny On His Bike Again (Badass!)
Siblings Share Genes But Rarely Personalities
Thai Chicken Soup
Local Harvest
Power Breakfast For One
Deadlift Progression
Mile High Club Hip Opener

Sunday 112110

More Thanksgiving Recipes
Steal This Meal: Part 3
Crispy Roasted Duck
More Thanksgiving

Non-Thanksgiving Related


'Lot Can Happen in 30 Days
What Caffeine Actually Does To Your Brain
Food Protein Allergy VS Food Chemical Intolerance
How to Avoid and Conquer Depression Part 1
Mobilize in Position of Death By Chair

Friday 111910

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 AM

Proper Hip Drive Yo
When Grok Lives With Korg
Deliberate Practice
Eat Wild
West Vally Beef in Duvall Grass-Fed, Naturally Raised
Mobility WOD

CrockPot Chicken

What you will need:


A Crock pot

1 lb chicken thighs

1 carton of chicken broth (I get mine at Trader Joe’s- the organic, gluten free broth)

1 head of cauliflower (In season at the moment- so check out the farmers market)

1 yellow or sweet onion

1 tbsp of rosemary (can always add more)

2 tsp of thyme leaves (can always add more)

Salt to taste



Cut up the cauliflower and place half into the crock pot. Lay the chicken thighs on top and season with the rosemary, thyme, and salt. Add the chopped onion and the rest of the cauliflower. Pour the carton of chicken broth over it all, and then set on low for 8 hrs. Enjoy!

111810

Class Times:
5:30 AM
7:00 AM
9:30 AM
6:30 PM
7:30 PM

Jen's Gone Paleo: A blog of delicous looking food
Grain Free Granola
The Importance of Journaling
Steal This Meal: Thanksgiving Part II
Mobility Cert 2/22
Desk Athlete Hip Rescue

111710

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 AM KIDS
11:30 AM
3:45 PM
7:30 PM


Whats Your Health Worth?
On the Top of My Christmas Wishlist! Wake n' And Bacon!
Think Crossfit is Too Hard?
On Being Coachable
100 Cool Facts About the Human Body
Mobility WOD

111610

Class Times:
9:30am Class

3:45p KIDS (age 7-15)/Carnation Elementary
6:30p
7:30p


It's Broke How Do I Fix It? Part 2
Steal This Meal: Thanksgiving Part 1
The Dirty Life: From City Girl to Hog Butcher
Low Carb Home Economics
New Shoulder Mob Zulu

111510

Class Times:
5:30 AM
9:30 AM
7:30 PM

Your Brain on Junk Food
Carrots! Every Which Way
Toys Banned From Happy Meals
Sundried Tomato Pesto Grilled Lamb
Unglue Your Sticks

111310 Saturday

Paleo Rodeo
Why Does Wheat Cause Arthritis?
For The Love of Nature

111210

Protect Your Scrotch
Coming Up: Paleo Solution Seminar Woodinville
Long Hard Road Outta Hell
Platform Courtesy
Transformations
Think Pink

Roasted Butternut squash

Serves 4 to 6


Roasted squash embodies the essence of winter meals, caramelized onions add a piquant touch, and fresh sage and dried cranberries dress it up for the holidays. A versatile side dish that complements anything from a weekday family dinner to a lavish holiday celebration. Ingredients with an asterisk (*) are available as Whole Foods Market Brands.



Ingredients

1 medium butternut squash

4 tablespoons extra-virgin olive oil*, divided

Sea salt and ground pepper

2 medium onions

2 tablespoons chopped sage

4 tablespoons dried cranberries or cherries



Method

Preheat oven to 375°F.



Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons of the olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.



Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. Serve immediately.



Nutrition

Per serving (about 9oz/247g-wt.): 210 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 240mg sodium, 29g total carbohydrate (6g dietary fiber, 9g sugar), 2g protein

Veterans Day

Class Times
5:30 AM
9:30 AM
6:30 PM
7:30 PM


Starting Your Morning With Reveille
West Point Glee Club
Haunting Notes of Veterans Day
Just A Couple Of Ways to Thank A Vet, if You Don't Know One
I Fought For You
Home At Last
Veterans Day
The Long Road Home
Taps

111010

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 PM
7:30 PM


My Gym Is Different Than Other Gyms
Next Month's Challenge!
146 Reasons Why Sugar is Runining Your Health
Tangy Italian Chicken in BACON- minus the butter!
Maybe
Arthur De Vany Interview
Mobility Wod
* I know this is for Tuesday but KStar doesn't update his blog early enough for my taste!

11910

Class Times:
5:30 AM
9:30 AM
10:45 AM KIDS
6:30 PM
7:30 PM


Breakfast: Eggs in a Daze
Ginger Crusted Baked Apples with Dates
This Is Your Life
Shepards Pie
Performance Menu
Lovin' the MWOD today

11810

Class Times:
5:30 AM
7:00 AM
9:30 AM
12:30 PM
3:45 PM KIDS
7:30 PM


Portland Here We Come!
Dmitriy Klokov 2010 Weightlifting World Championships
Bacon Mango Butternut Hash
Crossfit Cures Colds!
Deliberate Practice
Why Don't You Get One?
Its Broke How Do I Fix It? Part 1
Mobility WOD

11610

"Knowledge can be communicated, but not wisdom. One can find it, live it, be fortified by it, do wonders through it, but one cannot communicate and teach it."

- Herman Hesse

Remember Fort Hood
Cycling Aonach
If You Didn't Make it to The Lumberjack Today, Do This!
Unpacking A Mystery: Shoulder Pain
Marathon Running Appears to Damage the Heart
Darwin's Table: A Blog On Evolutionary Eating
Mobility WOD

11510

Class Times:
7:00 AM
9:30 AM
10:45 AM
11:30 AM

Progress? Progress!
The Primal Bedroom
What if its all been a BIG FAT LIE?
2010 SEALFIT Handbook
Crockpot Jambalaya
Food Matrix
Your Inside Psoas Bits

Paleo websites from Norcal Strength & Conditioning

I’m always playing around on the internet, looking for new, creative food ideas and I often come across some excellent food blogs. Here is a list of my favorites:




Everydaypaleo.com- Of course this one is first:)

Elanaspantry.com

Gavanmurphy.com

Nuttykitchen.com

http://www.heartofcooking.com/blog/

Nutritionize.net

Tastypaleo.com

Paleoplan.com

Feedmepaleo.blogspot.com

freecoconutrecipes.com

Primaleatingmoderntable.com

Paleodish.com

Marksdailyapple.com

Thehealthycookingcoach.com

whole9life.com



Take a look at them, and cook a new recipe this week!

11410

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM


The 4th Annual Low Carb Cruise!
Teaching Your Kids Good Habits
Giving Up Before Starting
Do Calories Count?
One Month Paleo Challenge
How Handy! Pills That Get Sick For You!
Quick,Simple Meal
The MWOD

11310

Class Times Today:
7:00 AM
9:30 AM
10:45 AM KIDS!
3:45 PM KIDS!
7:30 PM



Top Five Regrets of the Dying
Healthy High Schoolers
Science
Barefoot
Yum
MWod

11210

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM



Booze
Cosmopolitan Primal Girl
Exercise is the Ultimate antioxidant
How to Make Mustard
Evolution of YOU

Day 1 of Paleo Challenge

Class Times:
5:30 AM
7:00 AM
9:30 AM
12:30 PM
7:30 PM

11110
Can Skinny People Get Type 2 Diabetes?
This Saturday go out and watch!
Rosacea
Dinner
Snacks
MWOD
What Does it Mean?