Competition creates intensity
June 30, 2008
“The LORD will be king over the whole earth. On that day there will be one LORD, and his name the only name.”- Zechariah 14:9
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Monday, 06.30.08: Intervals
CF main site rest day
Choose ONE of the following:
Swim: 5×75m SPRINT. 2 min Recoveries
Bike: 3×3k SPRINT. 4 min Recoveries
Run: 4×400m SPRINT. 4 min Recoveries
C2: 4×500m SPRINT. 4 min Recoveries
No Fouls.
Post times to comments.
Most mornings I have a small snack before I workout and a 1 block snack after I workout. However, on Sunday I like to have a big breakfast to start the day. This is one of my favorites because it keeps me full for most of the morning. Steel cut oats are great on the Zone because of their low glycemic index. I have recently found a frozen version at Trader Joe’s that are broken into 1 cup portion sizes which is exactly 2 blocks of carbs! Otherwise you can make a larger batch and freeze in the portion sizes you wish.
Oatmeal and Bacon Breakfast- 2 blocks
1 cup steel cut oatmeal (2 blocks carb/ 1 block fat)
1 egg scrambled (1 block protein)
3 strips turkey bacon ( 1 block protein/ 1 block fat)
Post thoughts to comments.
June 28, 2008
“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”- 2 Peter 3:9
Dan Cobb finished fridays Wod in a impressive 23 min!!
Saturday 080628
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
3-5 hours before CF main site WOD
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Foul: 1 min of max rep Burpees
Zone Shakes to shake or Not !
There are many different philosophies regarding protein shakes and “Zone” type smoothies out there. I will tell you that having a shake at night before I go to bed has helped curb my sweets cravings and fills me up before I go to sleep. I use ProZone because it is already balanced and I do not have to think about measuring anything. However, there are many different types of protein powders that will allow you the freedom to add in your own flavors. I would love to hear your thoughts on this one…
Zone Shake
3 tablespoons of ProZone
1 cup milk
10-15 ice cubes (more ice will make it thicker so make it to your liking)
Post thoughts to comments.
June 27, 2008
“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”- Matthew 16:25
Why pay for advertising when you can do it outside!!
Best time yesterday was 22:10 “Nigel” 1 mile (75squat 135lb) 1mile
Friday 080627
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
CF Endurance
REST DAY
ZONE BURGER!!
Who doesn’t love a hamburger? You can still enjoy a great burger with a few minor adjustments to what is on it and what you put on the side. Avocados would be a great addition to add fat . If you opt for eating your burger open faced you will cut down on a lot of carbs which will allow you to add in sides such as steamed broccoli and cauliflower or a salad. This is also an easy meal to Zone if you are eating out. Most restaurants will offer substitutions for french fries and taking off half the bun is pretty easy!
Rest, How important is it?
June 26, 2008
“Do not seek revenge or bear a grudge against one of your
people, but love your neighbor as
yourself. I am the LORD.”-
Ian Norris former Navy Seal (Trident)
West Coast Doing work!!
Complete for time:
Run 1 Mile
75 Back squats (men use 135
pounds, women use 95 pounds)
Run 1 Mile
Thursday, 06.26.08: Tempo
CrossFit Main Site Rest
CFE do ONE of the following for your DISTANCE between 80-90% of best time for distance (if you don’t have this, go off of Perceived Exertion). Swim is a Time Trial!
Swim: SC: 500m TT, LC: 800m TT, U: 1000 TT
Bike: SC: 12M, LC: 20M, U: 30M
Run: SC: 5k, LC: 10k, U: 13.1m
C2: Choose between 1k – 5k
Written by Tyler Hass
“Growth happens outside the gym.” You have probably heard that before.
CROSSFIT CHILLI!!!!
I make this recipe for my whole family, so it is a bit more difficult to get an exact block count on each serving. The entire pot of chili is 10 blocks of protein and 12 blocks of carbs with really no fat. Therefore, you may have to add fat to this to balance it.
Zone Chili- (3) 4 block or (4) 3 block servings
1 pound ground turkey
1 can tomato sauce
1 can kidney beans drained
1 can chili beans
1 packet of low sodium chili seasoning
1 oz cheddar cheese
Brown turkey in your pot over medium heat. Add all other ingredients and let simmer for 30-45 minutes. I serve this sprinkled with cheddar cheese to balance out the protein and fat. I believe that 2 cups is approximately a 3 block serving.
FIGHT GONE BAD!!
June 24, 2008
Now faith is the substance of things hoped for, the evidence of things not seen. Hebrews 11:1
GYM WILL BE CLOSED FROM 10:00 AM UNTIL 3:00 PM.
The summer before college for the crew! Memories made at Carolina Crossfit!
Wednesday 080625
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Wednesday, 06.25.08: Tabata
3+ hours after CF Main Site WOD:
All sports: 20:10 x 8 nothing else! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.
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 200watts or more. FYI, the 200 watts gets easier the faster you pedal!
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: Avoid if you do FGB… Otherwise, Row 20:10 x 8 post total meters.
If you can’t use these tools, do your best.
Breakfast is one of the easiest meals to Zone. Most people are pretty close to eating the right kinds of foods, they may just need to focus on portion sizes and combinations. Here is an example of a quick and easy 2 block Zone breakfast.
2 eggs scrambled (you may also do 1 egg and 2 egg whites)
1/4 cup spinach leaves
1 apple
6 cashews
Cook eggs and spinach leaves until spinach leaves are wilted. Add apple and cashews. (You may also cut apple into slices and eat with 1 tsp peanut butter)
Increase portions according to your Block.
Snatch Day!!!!!
June 24, 2008
“But the Lord is faithful, and he will strengthen and protect you from the evil one.”- 2 Thessalonians 3:3
Come and join us on a saturday at 9 am for alot of fun. 1 class and lots of folks!
Tuesday 080624
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
3 - 5 hours before CrossFit Main Site WOD
CFE do ONE of the following:
Swim: SC: 1 x, LC: 2 x U: 3 x (50/rest 50 time + 100/rest 100 time+ 200/rest 200 time)
Bike: SC: 1 x, LC: 2 x U: 3 x (1/2m/rest 1/2m time + 1m/rest 1m time + 2m/rest 2m time)
Run: SC: 1 x, LC: 2 x U: 3 x (200m/rest 200m time + 400m/rest 400m time + 800m/rest 800m time)
C2: 1 x (250m/rest 250m time + 500m/rest 500m time, 1000m/rest 1000m time)
Quick and Easy Zone!!!
I have this combination for lunch a lot because it is so easy to throw together. Most people will not stick with healthy eating if they think it is hard to do…so quick and easy is essential!
Toasted Turkey with Apples- 2 blocks
1/2 whole wheat English muffin (1 block carb)
1 1/2 oz sliced turkey (1 block protein)
1 slice lite Swiss cheese (1 block protein/ 1 block fat)
1/2 apple sliced (1 block carb)
3/4 tsp of peanut butter (1 block fat)
Post thoughts to comments.
Be Strong like “Popeye” and eat your spinach!
June 23, 2008
“The LORD will keep you from all harm— he will watch over your life; the LORD will watch over your coming and going both now and forevermore.”- Psalm 121:7-8
WOD “A” For time:
50 Muscle-ups
WOD “B”
Run 5 K
CFE
Rest Day
Comming Soon Pre-made Zone meals!!
Spinach is one of the best Zone foods because you can do a variety of things with it in recipes and you can have a lot of it! I use this recipe as a side salad, but you could easily add protein to it (eggs, chicken etc…) and make it a great meal as well.
Spinach Salad-2 block serving
3 cups spinach (1/2 block carb)
1/2 apple chopped (1 block carb)
1 1/2 oz feta cheese (1 block fat)
3 pecans broken into pieces (1 block fat)
Lite Raspberry Walnut Vinaigrette to coat
This is a little under on carbs, so you could add a 1/2 cup strawberries or raspberries on the side to balance.
Which Protien Bar is best for the Zone!
June 21, 2008
“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.”- Psalm 91:1
Workout:
Run 800 meters
21 Wall balls
15 Dips
Run 400 meters
18 Wall balls
12 Dips
Run 200 meters
15 Wall balls
9 Dips
Run 100 meters
12 Wall balls
6 Dips
3, 2, 1, ouch…
3 - 5 hours after CrossFit Main Site WOD
CFE all sports (choose one) do the following:
3 min on / 3 min off, 2 min on / 2 min off, 1 min on / 1 min off, 2 min on / 2 min off, 3 min on / 3 min off…
If you have a ruck sack, or weight vest use it if your line of work requires it. Men: 20lbs, Women: 10lbs
If you get slower on the up ladder FOUL
Foul: max rep pull ups
Bars and their Difference’s
I gathered four different bars in order to compare them side by side. I picked these four because they seem to be the most accessible to people. I am comparing only total blocks (and whether or not they are balanced) and sugar content. All of these bars are peanut butter flavored.
Zone Bar- a balanced 2 blocks per bar with 17 grams of sugar.
Think Thin-just shy (by a gram in each marker) of being a balanced 3 blocks with no sugar.
Balance Gold- a balanced 2 blocks with 16 grams of sugar.
Pure Protein-3 blocks of fat, 2 blocks of carbs and 4 blocks of protein with 3 grams of sugar.
lamb Chops on the Zone!
June 20, 2008
“What good is it for a man to gain the whole world, yet forfeit his soul?”- Mark 8:36
Do you have what it takes?
Richard Mounce BW 200 with a CFT of 1025! 475 SQ
WOD
Friday 080620
Complete as many rounds in 20 minutes as you can
of:
65 pound Thruster, 10 reps
10 Pull-ups
Friday, 06.20.08: Tabata
Your choice on before or after CF Main Site WOD:
All sports: 20:10 x 8 nothing else! Post distances covered for each round.
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 200watts or more. FYI, the 200 watts gets easier the faster you pedal!
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.
If you can’t use these tools, do your best.
Grilled Lamb Chops and Vegetable Kebabs
(Recipe from EveryDay Food Magazine)
| 2 tablespoons olive oil, plus more for grates2 medium zucchini (6 ounces each), sliced crosswise into 16 rounds12 cherry or grape tomatoesCoarse salt and ground pepper
8 lamb rib chops (3 to 5 ounces each) or 4 shoulder chops (6 to 8 ounces each) 2 teaspoons ground coriander Lemon wedges, for serving (optional) |
Heat grill to high; lightly oil grates. Assemble four 8-inch-long presoaked wooden skewers (see note, below); alternately thread zucchini, cut side down, and tomatoes (see photo, below). Place on a rimmed baking sheet, and drizzle with 1 tablespoon oil; season with salt and pepper. Set aside.
Place lamb chops on baking sheet with kebabs. Rub both sides of chops with coriander; season with salt and pepper. Place chops and kebabs on grill. Cook, turning once, until chops are browned and cooked to desired doneness, 3 to 4 minutes per side (for medium rare), and vegetables are tender, 5 to 6 minutes per side. Serve chops and kebabs with salad and, if desired, lemon wedges.
Note: Before using, soak wooden skewers in a shallow bowl of water, 30 minutes.
GO Heavy!! CrossFit Total
June 19, 2008
“Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”- Ephesians 6:4
Never get in fight with a “Girl” named “Fran”!!!
WOD
Thursday 080619
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
CFE REST DAY
If you can find an hour sometime after this try and watch this video if you have not already done so… If you have not switched over from your “regular diet”, this is a must!
Gary Taubes…Big Fat lies!
Cocoa Banana Cherry Freeze
4 blocks
From “The Soy Zone”
Ingredients:
1/2 cup Edensoy Soy Milk or similar brand, chilled
4 teaspoons unsweetened almond or macadamia nut butter (See note below.)
1 ounce plus 1 tablespoon unflavored or unsweetened vanilla soy protein powder (23 grams of protein)
1 heaping teaspoon unsweetened cocoa powder
1 teaspoon pure vanilla extract (non-alcohol, glycerine base)
Optional: 1/8 to 1/4 teaspoon stevia extract powder or 2 to 4 drops stevia extract liquid
Optional: 1 tablespoon apple fiber powder
1/3 ripe medium banana, peeled, sliced and frozen (about 1/3 cup)
1 1/2 cups frozen, unsweetened cherries
Instructions:
Put soy milk into a blender container. Add nut butter, protein powder, cocoa, vanilla and stevia. Add fiber powder if desired (for added thickness). Cover and blend until smooth. Stop and scrape down the sides with a spatula. With motor running, add frozen fruit through the top feeder. When blended, add ice cubes one or two at a time, blending on the ice-crushing setting until desired thickness. Stop and start blender, pushing the pulse button repeatedly until ice is completely crushed and mixture is smooth and thick. Try a spoonful. Add more stevia if a sweeter taste is desired. Pour into four custard cups or dessert dishes and serve immediately or four to eight small paper cups; then freeze until firm, about three hours. If frozen solid, remove from freezer 10 to 15 minutes before serving or as needed to soften to an ice cream texture. Alternatively, pour into a tall fountain glass to serve to one person for breakfast.
Note: Normally two teaspoons of nut butter would count as four fat blocks; however, protein powders contain no added fat, so the amount of fat used in this recipe was doubled in order to create a Zoned ratio. If nut butter had not been increased, recipe would be too low in fat and less satisfying or sustaining.
