“Jesus said, “Let the little children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these.”- Matthew 19:14
Tim Douglas down 40lbs 42 exactly! Great Job!!
WOD
Push jerk 3-3-3-3-3 reps
“Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet” - New England Journal of Medicine, dietary fat and Dr. Atkins again vindicated.
Tabata Tuesday!
CFE 3-5 hours before or after CrossFit main site WOD
Choose ONE of the following sports.
All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else!
Swim: Use a pool or open water
Bike: ** Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.
Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don’t lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.
C2: Row 20:10 x 8
Summer Grillin ( From CFSCC)
I used pork ribs for this recipe because they tend to be a bit leaner, but it is really your preference. I put a rub on the ribs made up of: 2 1/2 tsp dry mustard, 2 tsp paprika, 1 tsp celery salt, 1 tsp onion powder, 1 tsp red pepper flakes, 1/2 tsp garlic powder. Mix and rub slabs of ribs on both sides. I wrapped the slabs (stacked) tightly in foil and baked them for about 2 hours at 300 degrees. You can probably skip that step, but it makes the ribs really tender. Grill over medium heat adding whatever rib sauce you prefer (if any) for about 5 minutes each side.
Pork Ribs and Zucchini- 3 blocks
3 oz of ribs (make sure you are trimming the fat off as you go)-(3 blocks protein)
2 cups zucchini sauteed in 2 tsp olive oil and 1/2 cup onion (2 blocks carb/ 2 blocks fat)
1/2 whole wheat pita and hummus (added later when I realized I was low in carbs and fat) (1 block carb/ 1 block fat)
Written by Paul Beckwith · Filed Under Workouts
“But what about you?” he asked. “Who do you say I am?” Simon Peter answered, “You are the Christ, the Son of the living God.”- Matthew 16:15-16
Our friend from Carolina fitness testing is comming today at 4 -8 to test Body Fat. Bring your money and get tested. www.bodyfattest.com
Anders Varner has put his name in the challenge for the 09′ games!
WOD
Row 2K (2000 meters)
CFE REST
From our friends at CFSCC
I found this recipe in a magazine and made a few simple changes to make it zone friendly. It was really good and very quick to put together. You can pair this with any carb you like, but the bread in this is 2 carbs so try and make it a carb that you can have quite a bit of to make your meal more satisfying. I mixed 1 pound ground turkey, 1 tbl olive oil, 1 tbl chipoltle sauce, salt and pepper. Make 4 hamburger patties and grill 4-5 minutes each side. Melt 1 slice pepper jack cheese on each patty and serve topped with salsa.
Tex-Mex Turkey Burgers-
1 3oz turkey burger (2 blocks protein)
1 slice pepper jack cheese (2 blocks fat)(3rd block of fat comes from the olive oil in burgers)
1 slice whole grain bread or 1/2 roll of you liking (2 blocks carb)
2 1/2 cups broccoli and cauliflower (1 block carb)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”- 1 John 1:7
Jim Cox has put his name in the hat to compete for one of the two spots for the 09′ Games! Good Luck. If your interested let paul know to get involved!
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
3+ hours after after CrossFit WOD
CFE choose one of the folowing all out intervals:
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Sunday is generally my “cheat day” for the week because I do not work out on Sunday. Having one day a week to take a break from weighing and measuring and worrying about blocks is a valuable thing. Anyone who is staying strict on the zone is working hard to maintain that no matter how long you have been “zoning”. I treat my cheat days more as a “relax” day. I do not necessarily go crazy and eat a whole chocolate cake (yet, anyway) but I let myself eat what I am craving (Carne Asada was the focus tonight). Another benefit that I have experienced with my cheat days is that when I do go crazy (especially with sugary treats) I feel so bad after, that I WANT to get back in the zone. It acts as a great reminder to me just how good I feel when I am monitoring what goes into my body, and makes staying there much easier. I would love to hear your thoughts and habits regarding “cheat days” and what your cheat foods are.
Written by Paul Beckwith · Filed Under Workouts
“I will praise you with an upright heart as I learn your righteous laws.”- Psalm 119:7
Watch out Bay will be counting your Reps!
WOD
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Crossfit Endurance WOD
2:1 your choice
3+ hours after CrossFit Mainsite WOD
CFE choose 1 sport and 1 interval scheme
All Sports: 80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8
At the end of the set…
Swimmers: Max Rep Pull Up
Bike: Max Rep Squats
Run: Max Rep Push Up
C2: Max Rep Jumping Squat
Turkey Taco’s
It is a very versatile use for ground turkey and the leftovers can be used for a variety of recipes. This is a pita taco which makes a great quick lunch!
Pita Taco- 2 blocks
1/2 whole wheat pita (1 block carb)
3 oz turkey taco meat (2 blocks protein)
1/2 oz cheddar cheese (1 1/2 blocks fat)
Side-
Sugar Snap Peas (1 block carb)
1 tbl hummus (1/2 block fat)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“I am not ashamed of the gospel, because it is the power of God for the salvation of everyone who believes: first for the Jew, then for the Gentile.”- Romans 1:16
Rest Day WOD!
Crossfit Endurance Wod
Do ONE of the following for your DISTANCE…
Swim: SC & LC: 500m TT, U: 1000m TT
Bike: SC: 12m TT, LC: 25m TT, U: 30m TT
Run: SC: 5k, LC: 10k or 10m TT (choice) U: 13.1m TT
C2: 8k TT
Steak and Peppercorn sandwitch
Use skirt steak, but it would be great with flank steak or tri-tip as well. Just make sure you slice the meat into small strips so it is easier to eat on the sandwich. Place a 1/2 slice of pepper jack on the roll before you put the meat and peppers and place another 1/2 slice on top. Place the rolls in the oven (400 degrees) for about 5-6 minutes.
Steak and Pepper jack Sub- 3 blocks
1/2 whole grain roll- (1 1/2 blocks carb)
3 oz skirt steak cut into strips- (3 blocks protein)
1/2 green pepper and 1/2 red bell pepper sauteed- (1/2 block carb)
1 slice pepper jack cheese (2 blocks fat)
Serve with salad or side carb of your choice.
Written by Paul Beckwith · Filed Under Workouts
“For in Christ all the fullness of the Deity lives in bodily form, and you have been given fullness in Christ, who is the head over every power and authority.”- Colossians 2:9-10
Combatitve Instructer Eric Guzman working on some skills!
Wednesday 080716
Deadlift 5-5-5-5-5 reps
your last set of these should be your PR weight!!
Wednesday, 07.16.08:
CFE do ONE of the following:
3-5 hours after CrossFit main site WOD.
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100m/y time
Bike: 3 rounds of 1/4m, rest 1/4m time, 1/2m, rest 1/2m time, 1m, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2 :Rower: 3 rounds of 125m, rest 125m time, 250m, rest 250 time, 500m, rest 500 time
Halibut for Real!
The recipe would make four 4 block servings of halibut so you may need to scale down your portion sizes to allow for fewer blocks. It is a little high in fat due to the olive oil rub and sauce, but that fat content is spread throughout all the portions, so it may balance out in the end.
Halibut- 4 blocks
4 six oz halibut filets (4 blocks protein each)
In a small bowl whisk together :
2 TBL extra virgin olive oil (4 blocks fat)
1 TBL finely chopped fresh Italian parsley (negligible on all markers)
1 tsp grated lemon zest (negligible on all markers)
1/4 tsp kosher salt
1/4 tsp cracked pepper
Rub halibut filets with paste on all sides, wrap and refrigerate until ready to grill.
Sauce:
2 TBL extra virgin olive oil (4 blocks fat)
2 TBL fresh lemon juice (negligible on all markers)
2 TBL finely chopped oil packed sun dried tomatoes (need to see the label for blocks)
2 TBL capers
1 TBL fresh Italian parsley finely chopped
1/4 tsp crushed red pepper flakes
1/4 tsp kosher salt.
Grill filets over direct high heat until opaque at center (about 8-10 minutes). Pour sauce on top and serve with side of your choice!
Written by Paul Beckwith · Filed Under Workouts
“Therefore, get rid of all moral filth and the evil that is so prevalent and humbly accept the word planted in you, which can save you.”- James 1:21
We will try to send four people to the 09′ Games next year! CCF Team will represent! We will track your workouts and the best performers will go. Everyone else will support by donating funds for the trip!(if you can or want to!) Two men and Two women! If you are interested in competing let me know so we can begin the process.
Good Luck! Your Coach Paul!!
Tuesday WOD
Five rounds for time of:
Run 400 meters
50 Squats
Tuesday, 07.15.08:
Do ONE of the following for your DISTANCE…
Swim: SC & LC: 500m TT, U: 1000m TT
Bike: SC: 12m TT, LC: 25m TT, U: 30m TT
Run: SC: 5k, LC: 10k or 10m TT (choice) U: 13.1m TT
C2: 8k TT
I used some leftover flank steak (from the steak subs) and chopped into small pieces. I added broccoli slaw, snap peas, onions and Soyaki sauce (a mix of teriyaki and soy sauce). The whole thing took about 10 minutes! As is this is low are carbs so you will need to add some to balance.
Beef Stir Fry- 3 blocks
3 oz flank steak cut into small pieces (3 blocks protein)
2 cups broccoli slaw (1 block carb)
1/2 cup snap peas (1/4 block carb)
1/8 cup onions (1/4 block carb)
1 tsp Soyaki sauce (negligible on all markers)
1/2 tsp olive oil (1 block fat) used to saute meat and onions
1/2 toasted pita and hummus (1 block carb/ 2 blocks fat)
Written by Paul Beckwith · Filed Under Workouts
Psalm 73:
27 Those who are far from you will perish;
you destroy all who are unfaithful to you.
28 But as for me, it is good to be near God.
I have made the Sovereign LORD my refuge;
I will tell of all your deeds.
Monday WOD
For time: Pull ups to Chest!!
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Intervals
3 – 5 hours after CF Main Site WOD.
Swim: SC: 6 x 100m/y, LC: 8 x 100m/y, 10 x 100m/y with 30 second recoveries
Bike: SC: 5 x 2k 1 min rec., LC: 3 x 5k 2 min rec, U: 3 x 5mile 3 min rec.
Run: SC: 8 x 200m (1min rec), LC: 4 x 200 + 3 x 400m (200 = 1min rec, 400 = 1:30min rec), U: 2 x 200m, 2 x 400m, 2 x 800m (200 = 1min rec, 400 = 1:30min rec, 800 = 2min rec)
C2: 10 x 250m, 1 min recoveries
I downloaded this off of the Zone website because I think it is such a great visual tool to have. Portion size and balancing meals are real challenges for most people. If you can remember that your protein should be about the size of your palm and your carbs should be about twice that amount it will serve you well if you cannot weight and measure your food. Fats should be used sparingly in this mix.
Written by Paul Beckwith · Filed Under Workouts
“Ah, Sovereign LORD, you have made the heavens and the earth by your great power and outstretched arm. Nothing is too hard for you.”- Jeremiah 32:17
Snatch 15 (95)m (65) w
Pull-ups to chest 15 or 3 rope climbs
5 Rounds for time
http://www.vibramfivefingers.com/products/products_sprint.cfm
Check out the Shoes!
Choose ONE of the following.
Swim: 15 min TT
All other sports,”Bike, Run, C2” 1 hour TT
I have found that if I make extra portions of whatever I am grilling it makes it so much easier to put together lunches for the week. If your protein is already cooked and ready to go, the rest of the meal is easy! I used a Caribbean Jerk marinade on this chicken, but you can flavor it to your liking.
Jerk Chicken- 3 blocks
3 oz grilled chicken-(3 blocks protein)
1 cup green beans- (1 block carb)
2 cups broccoli slaw with slivered almonds-(1 1/2 block carbs/ 1 block fat)
1 1/2 tsp olive oil (2 blocks fat)
I sauteed the broccoli slaw in olive oil with salt and pepper to taste. I was about 1/2 block low on carbs on this one, so you could add in some pita bread or melon to make it up.
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”- Philippians 1:6
Rest Day Gym Closed
All sports
Swim and C2: 5, 4, 3, 2, 1 min on, 1 min recovery between intervals.
All Sports… On a 6% grade, Hill or mountain do 5, 4, 3, 2, 1 min on, 1 min recovery between intervals.
How you recover is your choice, active or total rest. You may use a treadmill, ergometer, or anything with fixed wattage. Post distances for each interval and total distance covered to comments:
Zone Pizza
This was a very quick and tasty way to make zoned pizza! I used whole wheat pita bread and turkey pepperoni, but you could easily make this a vegetarian pizza by adding peppers or Hawaiian style by adding Canadian bacon and pineapple. I had this for dinner, but it would make a great 2 block lunch as well.
Pita Pizza- 3 blocks
1 whole pita (2 blocks carb)
1 1/2 tablespoons pizza sauce (negligible on all markers)
2 oz mozzarella cheese (2 blocks protein)
8 slices turkey pepperoni (1/2 block protein)
Spinach Salad
1 cup spinach (1/2 block carb)
1 tablespoon feta cheese (1/2 block protein/ 1 block fat)
1/8 cup kidney beans (1/2 block carb)
olive oil dressing (2 blocks fat)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
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