The ENTRANCE EXAM - Part THREE

GYM CLOSED TODAY and Saturday for THE CrossFit GAMES 2009
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The 3rd part of our Entrance Exam is the Sit-Up. This movement is a safe and effective way to improve core strength. It will also, detect weak abdominals! Simple bodyweight and basic gymnastics drills are the most effective. When performing "The Sit-Up", full range of motion is required. An Ab-Mat or rolled-up towel will work. This lumbar support will allow for optimal contraction and isolation of the mid-section. Here's a CLIP on how to perform this move correctly!



Dan gets into a zone cranking out the Sit-Ups!

Workout of the Day
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

"Example is not the main thing in influencing others, it is the only thing". - Albert Schweitzer

PALEO RECIPE
"Green Chile Pork Stew"
24 green chilies, fresh or canned
2 tablespoons canola oil
2 pounds of lean pork loin, trimmed of all visible fat
2 large yellow onions, finely chopped
3 minced garlic cloves
3 cups stewed fresh tomatoes
1 six-ounce can of salt free tomato paste
2 cups of water
½ teaspoon cumin

If chilies are fresh, parch and peel them, and remove the ribs, seeds and tops. In a large stew pot, heat canola oil and add pork cubes and sauté until lightly brown. Add onions and garlic and brown. Cut chilies into one inch slices and add to the pork and onions. Add remaining ingredients and cook about one hour until the stew is thickened. Adjust the seasonings to your pleasure.

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