11/18 Foodie Friday

Congratulations Lindsay and Siri on your first strict pull-ups this week! 
Many of you have the goal to get a pull-up. It's a terrific goal! Pull-ups are functional, make you feel like a badass, and can get you a free beer at Outlaw Brewery on Tuesday nights! 
Today, we are helping you achieve that goal. Have fun and hopefully you'll earn that free beer (it takes 14 pull-ups to get a free pint.)
Today's Workout 

Level I
10 Rounds for time of: 
3 Ring Rows
6 Jumping Pull-ups
30sec Handstand Hold 
12 Alternating Pistol squats to a 20 inch box 

Level II
​10 Rounds for time of: 
1-3 Chin-ups, strict 
3-6 Pull-ups, kipping (or attempts)
20 HS shoulder touches 
12 Alternating Pistol squats ​with a band 

Level III - As Rx'd
​10 Rounds for time of:
3 Pull-ups, strict
6 Pull-ups, kipping
9m Handstand Walk
12 Alternating Pistol squats

We are returning our focus to gymnastic movements, as these are an important component of our path to becoming a badass. Many of you were introduced to this path in our Foundations program. Here is it again, as a reminder of the importance of gymnastics. As you can see, CrossFit gives gymnastics a very important role in development of general physical preparedness, it is more important than weightlifting. 

In fact, CrossFit recommends, "Every workout should contain regular gymnastic/calisthenic movements that you’ve mastered and other elements under development. Much of the rudiments of gymnastics come only with great effort and frustration – that’s O.K. The return is unprecedented and the most frustrating elements are most beneficial -long before you’ve developed even a modicum of competency."
We like to revisit the roots of CrossFit periodically to make sure we are in line with the True Spirit of CrossFit. What do you think about gymnastics movements? Share your thoughts in the comments. In the meantime, when was the last time you read What Is Fitness?

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Caramelized Brussels Sprouts with Lime & Crispy Shallots
Author: Rachael Bryant from the "Nourish" Cookbook
Prep time:  15 mins
Cook time:  20 mins
Total time:  35 mins
Serves: Serves 4
 Ingredients

• 2 shallots
• 2 tbsp (30 ml) coconut or avocado oil, divided
• 1 lb (454 g) brussels sprouts
• ½ tsp salt
• ¼ cup (60 ml) fresh lime juice (about 2 limes)

Instructions

1. CRISP: Peel the shallots and cut each in half. Slice the shallots finely. In a large skillet over low-medium heat, add 1 tablespoon (15 ml) of oil. When the oil is hot and beginning to shimmer, add the shallots and toss them in the oil to coat, then spread them out in a single layer. Cook until golden, stirring frequently to avoid burning, about 5 – 8 minutes. Once the shallots are golden-brown and crispy, remove them from the oil with a slotted spoon and transfer them to a paper towel-lined plate to cool. Watch them carefully as the shallots will burn easily – it’s better to take them out when then still look a little underdone, especially if you’re cooking them in a black skillet!
2. CARAMELIZE: Cut the stems from the bottom of each sprout and discard. Pull off any loose leaves and slice the rest of the sprouts finely. Add the remaining oil to the skillet and increase the heat to medium-high. Add the loose leaves and the sliced brussels sprouts to the pan, along with the salt. Cook until the brussels sprouts begin to caramelize at the edges, about 5 minutes. Add the lime juice and toss to coat. Continue to cook until caramelized and just tender, about 8 minutes. Top with the reserved crispy shallots and either serve immediately as a side, or let cool slightly and use as a salad base.