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	<title>Crossfit Federal Way</title>
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	<link>http://crossfitfw.com</link>
	<description>Stronger and Faster</description>
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		<title>Sumos</title>
		<link>http://crossfitfw.com/sumos/</link>
		<comments>http://crossfitfw.com/sumos/#comments</comments>
		<pubDate>Sat, 19 May 2012 04:10:54 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4234</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/CrossFit-FW-003.jpg"><img class="alignleft  wp-image-4236" title="CrossFit FW 003" src="http://crossfitfw.com/wp-content/uploads/2012/05/CrossFit-FW-003-1024x915.jpg" alt="" width="717" height="641" /></a><br />
<a href="http://crossfitfw.com/wp-content/uploads/2012/05/CrossFit-FW-032.jpg"><img class="alignleft  wp-image-4235" title="CrossFit FW 032" src="http://crossfitfw.com/wp-content/uploads/2012/05/CrossFit-FW-032-1024x682.jpg" alt="" width="645" height="429" /></a></p>
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		<slash:comments>3</slash:comments>
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		<item>
		<title>Nancy</title>
		<link>http://crossfitfw.com/nancy/</link>
		<comments>http://crossfitfw.com/nancy/#comments</comments>
		<pubDate>Fri, 18 May 2012 02:57:12 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4228</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-17.jpg"><img class="alignleft  wp-image-4229" title="5-17" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-17-1024x768.jpg" alt="" width="645" height="484" /></a></p>
]]></content:encoded>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Wednesday&#8217;s whiteboard</title>
		<link>http://crossfitfw.com/wednesdays-whiteboard-2/</link>
		<comments>http://crossfitfw.com/wednesdays-whiteboard-2/#comments</comments>
		<pubDate>Thu, 17 May 2012 03:53:56 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4223</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-16.jpg"><img class="alignleft  wp-image-4224" title="5-16" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-16-1024x768.jpg" alt="" width="645" height="484" /></a></p>
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		<item>
		<title>Grilled Red-Chile Steak with Sweet Plantains, Red Onion and Chipotle Salsa</title>
		<link>http://crossfitfw.com/grilled-redchile-steak-sweet-plantains-red-onion-chipotle-salsa/</link>
		<comments>http://crossfitfw.com/grilled-redchile-steak-sweet-plantains-red-onion-chipotle-salsa/#comments</comments>
		<pubDate>Wed, 16 May 2012 15:07:53 +0000</pubDate>
		<dc:creator>Amy</dc:creator>
				<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4213</guid>
		<description><![CDATA[Some people mark the beginning of summer by mowing the lawn after a long, dormant winter.  Others mark the beginning of summer by wearing flip flops and tank tops.  It’s summer at my house when I make this meal. Start by purchasing plantains 3 weeks prior.  No, I’m not kidding.  When you buy them at...]]></description>
			<content:encoded><![CDATA[<p>Some people mark the beginning of summer by mowing the lawn after a long, dormant winter.  Others mark the beginning of summer by wearing flip flops and tank tops.  It’s summer at my house when I make this meal.</p>
<p>Start by purchasing plantains 3 weeks prior.  No, I’m not kidding.  When you buy them at the store they are hard, green, and super starchy.  You want them to look like this (or blacker) and it usually takes 3 weeks.</p>
<p style="text-align: center;"><a href="http://crossfitfw.com/wp-content/uploads/2012/05/IMG_9392.jpg"><img class="aligncenter  wp-image-4214" title="IMG_9392" src="http://crossfitfw.com/wp-content/uploads/2012/05/IMG_9392-1024x706.jpg" alt="" width="614" height="409" /></a></p>
<p style="text-align: left;"> These will be your &#8220;some starch&#8221; for the day.  When your plantains are ripe, make the salsa.</p>
<p><span style="text-decoration: underline;">Smoky Chipotle Salsa with Pan-Roasted Tomatillos</span> (from <a href="http://www.amazon.com/Mexican-Everyday-Recipes-Featured-Season/dp/039306154X/ref=sr_1_1?ie=UTF8&amp;qid=1337142066&amp;sr=8-1" target="_blank"><em>Mexican Everyday</em> </a>by <a href="http://www.rickbayless.com/" target="_blank">Rick Bayless</a>)</p>
<p>3 garlic cloves, peeled</p>
<p>4 medium tomatillos, husked, rinsed, and cut in half</p>
<p>1 or 2 canned chipotle chiles en adobo (or more if you like is spicy)</p>
<p>Salt</p>
<p>Set a large (10”) nonstick skillet over medium-high heat (or use a piece of foil).  Lay in the garlic and tomatillos (cut side down).  When the tomatillos are well browned, 3-4 minutes, turn everything over and brown the other side.  (The tomatillos should be completely soft.)</p>
<p>Scoop the garlic and tomatillos into a blender or food processor, along with the chiles and ¼ cup water.  Process to a coarse puree. Pour into a salsa dish and cool.</p>
<p>Thin with a little additional water if necessary to give the salsa an easily spoonable consistency.  Taste and season with salt, usually a generous ½ teaspoon.</p>
<p style="text-align: center;"><a href="http://crossfitfw.com/wp-content/uploads/2012/05/IMG_9394.jpg"><img class="aligncenter  wp-image-4215" title="IMG_9394" src="http://crossfitfw.com/wp-content/uploads/2012/05/IMG_9394-1024x683.jpg" alt="" width="614" height="409" /></a></p>
<p style="text-align: left;">Everything is made better topped with this salsa.</p>
<p style="text-align: left;"><span style="text-decoration: underline;">Grilled Red-Chile Steak with Sweet Plantains, Red Onion and Chipotle Salsa</span> (adapted from <em>Mexican Everyday</em> by Rick Bayless)</p>
<p><em>For the Garlicky Ancho Chile Rub</em></p>
<p>4 cloves garlic, peeled and finely chopped or crushed through a garlic press</p>
<p>1/3 cup ground <a href="http://www.penzeys.com/cgi-bin/penzeys/p-penzeysancho.html" target="_blank">ancho chile powder</a></p>
<p>4 teaspoons coconut palm sugar (you can buy this at Marlene&#8217;s)</p>
<p>1 teaspoon dried oregano, preferably Mexican</p>
<p>½ teaspoon ground cumin</p>
<p>4 teaspoons ground black pepper</p>
<p>5 teaspoons salt</p>
<p>&#8211;</p>
<p>1 ¼ pound flank steak (or an equivalent weight of strip steak, rib-eye, chuck steak, or whatever else may be your favorite)</p>
<p>2 black-ripe plantains</p>
<p>Grapeseed or olive oil</p>
<p>1 medium red onion, peeled and sliced into ¼” thick rounds</p>
<p>About 1 cup Smoky Chipotle Salsa, for serving</p>
<p>Start your grill and get it hot.</p>
<p>Mix together ingredients for rub and spread a heavy coating over the steak.  Save extra rub in the fridge.</p>
<p>Cut the ends off both plantains then split them lengthwise in half.  Lightly oil both the cut surfaces of the plantains and the onion.  Lay the plantains (cut side down) on the hot part of the grill and cook until well browned, 2-3 minutes; turn and brown the other side.  Move the plantains and onion to the cooler part of the grill while you cook the steak.</p>
<p>Lay the steak on the grill directly over the fire (you might want to spray lean flank steak lightly before grilling).  When richly colored underneath (3-4 minutes) flip and cook the other side until nearly as done as you like, about 2-3 minutes more for medium-rare.  Move onto the cooler part of the grill and let coast to perfect doneness over the next several minutes.</p>
<p style="text-align: left;">Move the plantains and onion to a cutting board.  Slip the plantains from their skins, chop into ¼” pieces and scoop into a bowl.  Chop the onion to match and add to the plantains.  Stir in 3 tablespoons of the salsa into the plantain mixture.  Taste and season with salt.  Divide among 4 plates.  Slice the steak and lay overlapping slices next to the plantain.  Serve with the salsa.</p>
<p style="text-align: center;"><a href="http://crossfitfw.com/wp-content/uploads/2012/05/IMG_9396.jpg"><img class="aligncenter  wp-image-4216" title="IMG_9396" src="http://crossfitfw.com/wp-content/uploads/2012/05/IMG_9396-1024x682.jpg" alt="" width="614" height="409" /></a></p>
<p style="text-align: left;"> People always talk about their last meal.  There is an entire <a href="http://www.amazon.com/My-Last-Supper-Portraits-Interviews/dp/1605290769/ref=sr_1_1?ie=UTF8&amp;qid=1337142171&amp;sr=8-1" target="_blank">book</a> dedicated to this very topic where world famous chefs share their idea of a last meal.  From indulgent caviar, fois gras and champagne to a burger, fries and a shake.  If you knew you were having your last meal, what would it be?  I used to say my grandma’s lasagna, or my dad’s biscuits and gravy, or my mom’s tuna melts.  All childhood comfort foods from people I love.  But now, without a doubt, this would be my last meal.  I encourage, no, I implore you make this meal.  Consider your world rocked.</p>
]]></content:encoded>
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		</item>
		<item>
		<title>Angie&#8230;..raise your hand if you ripped your calluses wide open today.</title>
		<link>http://crossfitfw.com/angieraise-your-hand-if-ripped-your-calluses-wide-open-today/</link>
		<comments>http://crossfitfw.com/angieraise-your-hand-if-ripped-your-calluses-wide-open-today/#comments</comments>
		<pubDate>Wed, 16 May 2012 02:42:23 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4210</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-15.jpg"><img class="alignleft  wp-image-4211" title="5-15" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-15-1024x612.jpg" alt="" width="717" height="428" /></a></p>
]]></content:encoded>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Memorial Day Murph</title>
		<link>http://crossfitfw.com/memorial-day-murph/</link>
		<comments>http://crossfitfw.com/memorial-day-murph/#comments</comments>
		<pubDate>Tue, 15 May 2012 15:42:08 +0000</pubDate>
		<dc:creator>Amy</dc:creator>
				<category><![CDATA[Events]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4206</guid>
		<description><![CDATA[The last day to register (and get your badass t shirt by Memorial Day) is Thursday, May 17th. You don&#8217;t need to register to participate in the wod.  By registering, you donate money to charity and get a badass t shirt. Murph, the wod, will be on Memorial Day. You don&#8217;t need to participate in...]]></description>
			<content:encoded><![CDATA[<p>The last day to <a href="http://memorialdaymurph.com/" target="_blank">register</a> (and get your badass t shirt by Memorial Day) is Thursday, May 17th.</p>
<p>You don&#8217;t need to register to participate in the wod.  By registering, you donate money to charity and get a badass t shirt.</p>
<p>Murph, the wod, will be on Memorial Day.</p>
<p>You don&#8217;t need to participate in the wod to attend the bbq.</p>
<p>And you don&#8217;t need to read <a href="http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316044695/ref=sr_1_1?ie=UTF8&amp;qid=1337096413&amp;sr=8-1" target="_blank"><em>Lone Survivor</em> </a>before the wod but it sure puts things in perspective and adds significance to what we&#8217;re doing.</p>
<p>Hope to see you all there!</p>
]]></content:encoded>
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		</item>
		<item>
		<title>Happy 80 degree Monday</title>
		<link>http://crossfitfw.com/happy-degree-monday/</link>
		<comments>http://crossfitfw.com/happy-degree-monday/#comments</comments>
		<pubDate>Tue, 15 May 2012 04:05:18 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4200</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-14.jpg"><img class="alignleft  wp-image-4201" title="5-14" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-14-1024x612.jpg" alt="" width="645" height="385" /></a></p>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Some deadlifts and a little running</title>
		<link>http://crossfitfw.com/some-deadlifts-little-running/</link>
		<comments>http://crossfitfw.com/some-deadlifts-little-running/#comments</comments>
		<pubDate>Sat, 12 May 2012 19:49:24 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4188</guid>
		<description><![CDATA[Diana, enjoying a post wod rest in the tire.]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/Diana1-e1336853594277.jpg"><img class="alignleft  wp-image-4194" title="Diana" src="http://crossfitfw.com/wp-content/uploads/2012/05/Diana1-e1336853594277-768x1024.jpg" alt="" width="691" height="922" /></a><br />
Diana, enjoying a post wod rest in the tire.<br />
<a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-12.jpg"><img class="alignleft  wp-image-4189" title="5-12" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-12-1024x768.jpg" alt="" width="645" height="484" /></a></p>
]]></content:encoded>
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		</item>
		<item>
		<title>Friday&#8217;s whiteboard</title>
		<link>http://crossfitfw.com/fridays-whiteboard/</link>
		<comments>http://crossfitfw.com/fridays-whiteboard/#comments</comments>
		<pubDate>Sat, 12 May 2012 19:47:43 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4183</guid>
		<description><![CDATA[Nice green boxes Diana and Darcy!!]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-111.jpg"><img class="alignleft  wp-image-4184" title="5-11" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-111.jpg" alt="" width="720" height="540" /></a></p>
<p>Nice green boxes Diana and Darcy!!</p>
]]></content:encoded>
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		<item>
		<title>Thursday&#8217;s WOD</title>
		<link>http://crossfitfw.com/thursday-5/</link>
		<comments>http://crossfitfw.com/thursday-5/#comments</comments>
		<pubDate>Fri, 11 May 2012 02:46:10 +0000</pubDate>
		<dc:creator>margi</dc:creator>
				<category><![CDATA[Gym]]></category>

		<guid isPermaLink="false">http://crossfitfw.com/?p=4178</guid>
		<description><![CDATA[]]></description>
			<content:encoded><![CDATA[<p><a href="http://crossfitfw.com/wp-content/uploads/2012/05/5-10.jpg"><img class="alignleft  wp-image-4179" title="5-10" src="http://crossfitfw.com/wp-content/uploads/2012/05/5-10-1024x768.jpg" alt="" width="717" height="538" /></a></p>
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