Happy Birthday Bishop!

“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don’t be afraid; you are worth more than many sparrows.”- Luke 12:6-7

  

  Happy Birthday Bishop!

Saturday 080809

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Todays Best Times:

Jim Cox  11:59

Dawn H 16:34

Anders V 22:04

Paul B 32 (225lb HCLS)

YesterDays Best Times:

“Karen”

Brandon M 6:14

Paul B. 6:54

Josh M. 7:25

Justin H. 7:30

Brian M. 7:42

30:20 Crossfit Endurance WOD

1-3 hours Before or After CrossFit Main Site WOD

Choose ONE of the following sports then do:

30:20 (that is 30 seconds all out, 20 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 30:20 x 8

Use this link to get your calculations for your ZONE Meals!

http://www.crossfitwarehouse.com/newsite/blog/tools/Zone%20Block%20Calculator.xls

Carolina Crossfit Runs PT for Bravo Company at Ft Jackson!

“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22

  

This morning at Ft Jackson, Bravo Company working on “Angie”!  

Friday 080807

“Karen”

For time:
150 Wallball shots, 20 pound ball

Oly WOD 

• Snatch - 60% x 1 x 3
• Clean & jerk - 60% x 1 x 3
• Light ab work of choice

Orange Chicken Stir fry   

This recipe calls for quite a few carrots, which are not ideal on the Zone. I cut the portion size of carrots I added down some, but you could cut it more if needed.
Orange sauce: 1/2 cup cornstarch, 1 cup orange juice, 1/2 cup soy sauce, 1/2 cup rice vinegar, 2 TB honey, 4 cloves garlic minced, 1 1/2 tsp red pepper flakes, salt. Whisk all ingredients together and set aside.
Stir Fry: 2 cup sliced carrots, 2 cups broccoli, 2 cups snow peas, 6 oz diced chicken. Cook chicken over medium heat and set aside. Cook veggies and 1/4 cup water for about 4 minutes. Add chicken back into mixture and cook another 2-3 minutes. Add orange sauce and cook until it has thickened.
Orange Chicken Stir Fry- Two 3 block servings
3 oz chicken (3 blocks protein)
1 cup carrots (2 blocks carbs)
1 cup broccoli ( 1/2 block carbs)
1 cup snow peas (1/2 block carbs)
9 cashews- (3 blocks fat)

Rest Day Thursday.

“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22  

 

Mike Jones is down 35lbs! 

Crossfit Rest Day

Top Five Performers From Yesterday! (as perscribed)

Anders Varner 14:00

Brandon Millsap 16:44

Paul Beckwith 17:06

Brian Morris 17:06

Jim Cox 18:18

CF Endurance WOD

Intervals, Tosh style!3 to 5 hours before CrossFit Main Site WOD

Choose ONE of the following:

Swim: 3 x (50m/y + 100m/y + 200m/y)

Bike: 3 x (1/2 mile + 1 mile + 2 miles)

Run: 3 x (200m + 400m + 600m)

C2:   3x(250m+ 500m+ 800m)

Rest the exact time it takes you to do each set.

 Foul if you deviate more then 5 sec on matching intervals.

Foul: 2 min max rep Burpees!

Thai Chicken from CFSCC

This chicken has a lot of flavor for very little work. I put it over broccoli slaw instead of rice noodles and added the crushed cashews for fat. It is low on carbs as is so you will need to add blocks to make it balance. Cut the chicken into thin slices to make cooking easier.
Thai Marinade: 4 scallions whites sliced thinly, 2 cloves minced garlic, 1/2 cup soy sauce, 1/4 cup rice vinegar, 2 TB brown sugar, 1 TB fresh lime juice, 1/2 tsp red pepper flakes.
Mix together marinade and use 1/2 to marinate chicken for 30 minutes. Reserve other half to drizzle over chicken and slaw.
In a large skillet heat 1 TB olive oil over med- high heat and add strips of chicken in small batches. Do not over crowd chicken. Cook through, about 4 minutes on each side, and serve over broccoli slaw.
Thai Chicken- 3 blocks
3 oz chicken strips- (3 blocks protein/ 1 block fat)
2 cups broccoli slaw- (about 1 block carb)
6 cashews crushed to top chicken (2 blocks fat)
1 whole wheat pita sliced and toasted (2 blocks carbs)

Another one down 40lb!

“All your words are true; all your righteous laws are eternal.”- Psalm 119:160

 

 Jimmy Auld has lost a total of 40lbs in 4 months!!

Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

The great thing about Crossfit is you can use what ever weighs 45 lb!!

DB, KB, Luggage, SandBag, or a Barbell!

Great source for minerals, pre-work-out and post work-out supplements!

http://www.nastyenergy.com/

Turkey Meatballs: Mix 1 lb ground turkey, 1/4 cup ketchup, 2 TB Worcestershire sauce, 1 egg, 1/4 cup Parmesan cheese, 2 cloves garlic, 3 TB whole wheat flour, 1 tsp salt, 1/2 tsp black pepper.
Cook meatballs over med- high heat in pan with 1 TB olive oil. Cook until dark brown on each side. Place meatballs on sheet and bake at 400 degrees for 20 minutes.
I make these on the smaller side so each meatball is about 1/2 oz.
Meatball Dinner- 3 blocks
4-5 meatball (weigh for exact blocks)- (3 blocks protein/ 1 block fat)
2 cups broccoli/ cauliflower steamed (1 block carb)
2 cups spinach salad with 1/2 apple sliced, sprinkling of feta and pecans (2 blocks carb/ 1 block fat)
2 tsp Raspberry Walnut Vinaigrette (1 block fat)

The importance of the “Squat”.

“The unfolding of your words gives light; it gives understanding to the simple.”- Psalm 119:130

Tuesday 080805

Back Squat 5-5-5-5-5 reps

“The squat has been the most important yet most poorly understood exercise int he training arsenal for a very long time. The full range of motion exercise known as the squat is the single most useful exercise in the weight room.”Starting strength pg8 M.Rippetoe

http://www.wistv.com/Global/link.asp?L=203572 

  LACTATE?

3 + hours before CrossFit Main Site WOD

CFE do ONE of the following:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike:  4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat… In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Cheese or Not from our friends at CFSCC. 

 I get a lot of questions about the breakdown of different types of cheese. I have listed the one’s that I use most frequently, however, there are MANY other varieties to choose from.

Cheddar- 1 oz= 3 blocks fat/ 0 blocks carb/ 1 block protein
Parmesan- 1 oz- 2 blocks fat/ 0 carbs/ 1 block protein
Swiss- 1 oz= 2 blocks fat/ 0 carbs/ 1 block protein
Mozzarella= 1 oz= 0 fat/ 0 carbs/ 1 block protein
Pepperjack- 1 oz= 2 blocks fat/ 0 carbs/ about 1 block protein

The mozzarella I use is low fat, but all others are not. Using the low fat version will change these numbers some…so beware of that. I tend to like the flavor of the real thing better, so I use less if need be. Hope this helps

Carolina Crossfit gets to Challenge Live with Lucas on WIS-TV

“This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: ‘Call to me and I will answer you and tell you great and unsearchable things you do not know.”- Jeremiah 33:2-3

 

 Lucas Working his Over  Head Squat!  Looks good Bro!

 Wod #1 

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 Wod #2
Snatch - 90% x 1 x 2

Clean & Jerk - 90% x 1 x 2

Back squat - 90% of last Sat x 1
3 rounds for time of:
10 kipping pull-ups
10 GHD sit-ups

This is the first time I have made this recipe and it was a winner! It makes four 4 block servings, so this is a great one to make for leftovers (lunch the next day??).
Marinade:
2 TB olive oil, 2 TB balsamic vinegar and 3 cloves garlic crushed. Mix all ingredients and marinate 1 1/2 pounds of flank steak for 20-30 minutes.
Filling: Mix and saute the following ingredients;
4 scallions chopped
1 red bell pepper sliced into thin strips
1 cup spinach (add in the last 30 seconds of cooking)
Remove flank steak from marinade and lay flat. Spread 2 oz of shredded pepper jack cheese over meat. Top with pepper, onion mixture. Roll steak tightly and bind with string or kitchen twine. Place on rack in baking dish seam side down. Cook 45-50 minutes at 450 degrees. Let stand for 10 minutes before slicing.
Stuffed Flank Steak- 3 blocks
3 oz stuffed steak- (3 blocks protein/ 1 block fat)
1 1/2 cups zucchini and onions (1 1/2 blocks carbs)
1/2 whole wheat pita (1 block carb)
I counted the fat in the pepper jack and the olive oil used to marinate. I was still 1/2 block short on carbs

COMING SOON TO CAROLINA CROSSFIT-

Seishin Martial Arts Center, Inc.  for more information Contact Sensei Rick White at (803)-269-5905

Includes:

Hand-to-hand

weapons trainging

weapons defense

women’s personal self-defense

Seifukjitsu restroative therapy

Thanks coach for the WOD!

 “Do not merely listen to the word, and so deceive yourselves. Do what it says.”- James 1:22  

  

 

Stephen is up for the 09′ Games!

Saturday 080802

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

 Turkey taco salad is one of those meals that is a staple in my house. It is quick, flavorful and really easy to zone.
Turkey Taco Salad- 3 blocks
1 head of hearts of romaine lettuce chopped- (1/2 block carbs)
3 oz ground turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carb)
1/4 cup corn (1 block carb)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)

“Yet to all who received him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”- John 1:12-13

Friday 080801

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Friday August 1 2008

Wod for Two a dayers!

• Muscle snatch + 2 snatch balance - med weight x 3 sets
• Snatch - 80% x 1 x 4
• Clean & jerk - 80% x 1 x 4

 I got this recipe out of a magazine and made some really simple changes to make it Zone friendly. It ended up to be really good and pretty simple to put together. The apple relish makes enough for two servings, so if you need more double the recipe.
Apple Relish- 1 block (1/2 block each serving)
1 Granny Smith apple peeled and cut into small pieces
1 tsp cinnamon
1/2 tbl apple cider vinegar
1/4 tsp cayenne pepper
Combine all ingredients and cook over medium heat until apples start to soften (about 3-4 minutes) Reduce heat and simmer for about 10 minutes.
Pork Chops- (I used thin cut with bone still in)
Season pork chops with salt and pepper to liking. Cook in a large skillet over medium high heat in about 1/2 tbl olive oil. Cook until browned 4-5 minutes each side. Serve with apple relish on top.
3 oz pork (3 blocks protein/ 1 block fat from olive oil)
1/2 apple relish- (1/2 block carb)
1 cup green beans (1 block carb)
2 cups spinach salad with kidney beans and olive oil dressing (2 blocks carb/ 2 blocks fat)

Rest Day Thursday.

“You are the light of the world. A city on a hill cannot be hidden. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.”- Matthew 5:14,16

Soto finished his 15k in 1:21.10 ! Who else did the WOD as perscribed? Soto is up for the Games in 09′!!

Rest DAY,   Two A Dayers Do one of these! (you know who you are)

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. 

 Pizza at the Beach!!

 I used some leftover turkey Italian sausage for this which gave it a really good flavor. I sauteed 1/2 link de-cased and broken into small pieces. As is this pizza is low on carbs so you will need to add a small side to balance your carbs and fat.
Sausage and Pepper Pizza-3 blocks
1 whole wheat pita round (2 blocks carb)
1/2 turkey sausage link (1 block protein/ 1 block fat)
1/2 red bell pepper sliced (1/4 carb)
2 oz shredded mozzarella cheese (2 blocks protein)
1 tbl pizza sauce (negligible on all markers)
Add small side of 1 carb and 1 fat block to balance (I had a small salad with olive oil dressing).

What, am I a Runner?

“I will never forget your precepts, for by them you have preserved my life.”- Psalm 119:93

 

Good Luck on your interview Wendy in N.C.! We will miss you! 

15k Run (9.6 miles)

or 

Workout:
5 rounds for time of:
1 Squat snatch + 10 overhead squats (men use 95 pounds, women use 65 pounds)
15 pull-ups

Why do we Snatch?

There are many reasons, but here is one:

Reason one:

The productive application of force. CrossFit gives
the athlete the ability to use their fitness. Elite Fitness
demands among other things, coordination, balance,
agility, and flexibility. The skill set required to learn
the Snach is the reason to learn the Snatch.

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