40 lb and Only 4 months

“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)