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!
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.
Over The Hump on the Zone!
June 4, 2008
“Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all.”- 1 Chronicles 29:11 ”Uncle” Dan and Justin assuming the cool down position after getting five rounds of the WOD!! Almost caught Steph AKA “Firebreather”
Warriors (REST Day)
Thursday 080605
Back Squat 5-5-5-5-5 reps
Zone Diet! Anyone ?
Chicken and Garbanzo Bean Salad: 3 blocks
3 oz of rotisserie chicken cut into small pieces (3 protein blocks)
1/2 an apple chopped up small (1 carb block)
1/2 cup canned garbanzo beans (1 1/2 carb blocks)
A little less than 1/2 tbsp of mayo (3 fat blocks)
Salt, pepper and spicy mustard to taste (no caloric value)
Chopped green onions as a garnish (too small to count)
Piece of toast (1/2 block of toasted bread of choice to eat on the side, or crackers would be good)
Mix all ingredients together for a 3 block lunch that is easy to make ahead of time and pack for lunch.
Work Out Of the Day!
May 15, 2008
“As you do not know the path of the wind, or how the body is formed in a mother’s womb, so you cannot understand the work of God, the Maker of all things.”- Ecclesiastes 11:5
Crossfit Boot Eval
“Baseline” Test
400m run
40 Air Squat
30 Sit-up
20 Push-Up
10 Pull-UP
For Time:
WOD
Thursday 080515
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Ashley Hitting her PR of 230lb! Also she has lost 42 inches all over since Jan!
Work Out Of the Day!
April 16, 2008
“[Love, for the Day is Near] Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law.”- Romans 13:8
Warm-Up
CrossFit workouts emphasize high-skill movements (relative to isolation and/or machine-based movements) because they are, in almost every respect, better vehicles for optimizing fitness—for achieving CrossFit’s mission of increasing work capacity across broad time and modal domains.
WOD
Wednesday 080416
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments
Where are you at?
“HAAS” WORKING ON QUARTER GONE BAD”
Work Out Of the Day!
April 10, 2008
“ Ill - gotten treasures are of no value, but righteousness delivers from death.” Prov. 10:2
Warm-Up
WOD
Thursday 080410
Deadlift 1-1-1-1-1-1-1 reps
1. Andrew Todd Time 26:04 “Kelly”
2. Capt Soto Time 28:31 “Kelly” 10 min off the last time!!
Sgt. Auld, Cpl Roberts, and Sgt Marsh working through “Kelly”WOD!!
March 27, 2008
VOD
PSALM 118:1 O give thanks unto the Lord; for He is good and His mercy endures forever
PAUL IS OUT OF TOWN THROUGH THE WEEKEND FOR A CERT. IN VA. BEACH!
HAAS AND STEPHEN WILL BE CONDUCTING CLASSES ON THE SAME SCHEDULE.
WOD
Crossfit WARM-UP
Thursday 080327
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
OLY WOD
REST DAY
Integrating the Olympic Lifts with CrossFit
Greg Everett
Work Out Of the Day!
March 22, 2008
VOD
“[The Armor of God] Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.”- Ephesians 6:10-11
DROM Warm-up
WOD
Snatch 1-1-1-1-1-1-1
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the
essence of sport movement. For this reason it is an indispensable tool for developing speed and
power.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power– unsurpassed.”
-Greg Glassman (CrossFit Journal #36 [Aug.2005])
DROM Warm-Up
OLY WOD
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
Rest 10-15 minutes between exercises, but stay warm.
Post numbers and questions to comments.
We’re going for records today. Limit yourself to a maximum of 3 failed attempts before moving on to the next exercise.
Work out of the Day!
March 3, 2008
VOD
Ephesians 6:13-17
Crossfit Warm-Up
Monday 080303
“Linda” AKA PACK YO LUNCH!!
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Work Out of the Day!!
February 18, 2008
VOD
Mathew 7: 7-8 Ask and it will be given to you; seek and you will find it; knock and the door will open. For everyone who ask receives; He who seeks finds; and to him who knocks , the door will be opened
COACH ROBERTS WILL BE TEACHING CLASS AT LUNCH!
COACH POWELL WILL BE HERE FOR THE DAY!
2 Rounds of Dynamic Warm-Up
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders/Tuck Jumps
Sit-ups
Post time to comments.
Compare to 070703.
WOD Demo - video [wmv]
Jason Lawson (Former Teammate and Roommate) Pulling a 700lb Boat Chain 100ft in the Strongman Comp this past weekend! Jason is working on his Pro card and will be going to Iowa to get it next month! Get R done BRO!!
