Rest Day Thursday.
July 17, 2008
“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.
D- Day
July 16, 2008
“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:
Intervals madness!!
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!
Is Crossfit for the Big man or for the Small man?
July 15, 2008
“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:
The long Time Trial
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)
Training for the 09′ Games begin now!
July 13, 2008
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
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.
Faboulous 15!
July 11, 2008
“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!
Friday, 07.11.08: Time Trial
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.
Rest Day Thursday.
July 10, 2008
“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
Thursday, 07.10.08: Down the ladder
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.
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.
Transformers WOD for real!!
July 9, 2008
“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.”- Ephesians 3:20-21
Tommorrow the Gym will be closed For a Rest Day!
Coach “Haas” with a 440 squat and a total of 1145lbs!
Wednesday 080709
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Sara Parker with 105 on the squat cleans!!
Transformer WOD
10 rounds
2 Squat cleans 225lb
3 Muscle -ups
5 Handstand Push-ups
Video watch it!
CrossFit JAX Transformers …[wmv]
Summer is such a wonderful time of year to find great snacks such as fresh strawberries, blackberries and raspberries. Take advantage of the season and enjoy some of your favorites!
Quick Berry Snack- 1 block
1 cup mixed berries (1 block carb)
1 mozzarella cheese stick (1 block protein)
3 cashews (1 block fat)
Post thoughts to comments.
One More day Of the Game Wods!
July 7, 2008
“As for God, his way is perfect; the word of the LORD is flawless. He is a shield for all who take refuge in him.”- Psalm 18:30
Anders Has the new record on “Fran” (3:42) at CCF!!
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
or
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Tuesday, 07.08.08: Time Trial.
3+ hours before CF main site WOD.
Swim: SC: 300m/y, LC: 500m/y, U: 800m/y
Bike: SC: 3mile, LC: 5 mile, U: 8 mile
Run: SC: 3k, LC: 5k, U: 8k
C2: SC:1.5k, LC: 2.5k, U: 4.5k
I use a whole wheat flour tortilla for this, but you can certainly use corn tortillas if you prefer the taste. Just note that they are generally a bit higher in carbs. I crisp up the tortilla using cooking spray instead of olive oil so that I do not use up fat blocks unnecessarily.
Turkey Tostada-3 blocks
1 whole wheat carb balance tortilla- (1 block carb) crisp to your liking
2 cups mixed greens- (1/2 block carb)
1/8 cup corn-(1/2 block carb)
1/4 cup black beans- (1 block carb)
3 oz ground turkey taco meat- (2 blocks protein)
1 oz cheddar cheese- (1 block protein/ 3 blocks fat)
Post thoughts to comments.
Crossfit Games at Carolina Crossfit
July 7, 2008
“Heaven and earth will pass away, but my words will never pass away.”- Matthew 24:35
CCF Staff at the last Cert in Charlotte! The best in town!
In any order, perform the following three workouts:
WOD 1 6:am
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
WOD 2 11: am
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
WOD 3 3:pm
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
WOD 4 7:pm
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
This is a quick, easy and filling 2 block breakfast. To make it 3 blocks use both halves of the pita and add one more egg and a slice and 1/2 more of turkey bacon.
Breakfast Pita- 2 blocks
1/2 whole wheat pita pocket (1 block carb)
1 egg (1 block protein)
1 1/2 strips turkey bacon (1/2 block protein)
1/2 oz cheddar cheese (1/2 block protein/ 2 blocks fat)
1 cup strawberries (1 block carb)
Rest Day Thursday.
July 3, 2008
“Righteousness exalts a nation, but sin is a disgrace to any people.”- Proverbs 14:34
Gym is closed until MONDAY. Enjoy your 4th!!
July 29th come and register to get a true Body Fat test done $49.00
Under water test is the Gold Standard! You can use the results to find out your true blocks needed for your Zone!!
Soon to be “Esquire” George Cambell working on his pull-ups!
Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Thursday, 07.03.08: Tabata kids!
Before or After CrossFit Main Site WOD
All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) 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: Row 20:10 x 8 post total meters.
If you can’t use these tools, do your best.
Meatloaf on the ZONE!!
There are many different versions of Zone meatloaf out there (Zone website, books etc…) but even a family recipe can be modified easily with a few simple changes. Using ground turkey instead of beef, pork or veal is a great first step. Ground turkey takes on the flavor of whatever you are cooking and is a much leaner type of meat. Cut the bread in half in whatever recipe you are using, and make sure you are using a whole grain bread ( I also soak mine in milk to make blending easier).
Turkey Meatloaf with Greens- 3 blocks
3 oz turkey meatloaf (2 blocks protein)
1 cup green beans (1 block carb)
2 cups spinach salad with egg, black beans and olive oil dressing(1 block carb/ 3 blocks fat/ 1 block protein)
Post thoughts to comments
