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.

Welcome Two New Trainers to the Gym(LVL 3 CF Certified)!

The LORD is my strength and my song; he has become my salvation. He is my God, and I will praise him, my father’s God, and I will exalt him.
Exodus 15:1-3

 

 Coach Roberts instructing father and son on the importance of the “Squat”

Tuesday 080729

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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

 Two a day group Oly Training for the Games! you know who you are. If you have questions check the website http://www.cathletics.com/resources/exercises/index.php

Tuesday July 29 2008

• Muscle snatch - 3 x 2 med weight
• Snatch - 80% x 1 x 4
• Clean & jerk - 80% x 1 x 4
• Superman plank - 3 x max

 Having a couple “fall back” meals that you put together without having to think about is very important. This is a really simple 1 block breakfast or mid morning snack. No measuring required and comprised of foods that most “Zoner’s ” will have on hand.
Egg Sandwich- 1 block
1/2 whole wheat English muffin toasted ( 1 block carb)
1 egg cooked to your liking ( 1 block protein)
3 almonds (1 block fat)

Crossfit Total

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”- Philippians 3:14

 

Welcome back James! We missed ya!

 CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

  

07.28.08: 10:20 x 16

CrossFit Main Site WOD, then 3+ hours later

CFE do the following for your sport

10:20 x 16

10 seconds on 20 seconds off for 16 rounds in a row

No fouls, just all out!

 I used Italian turkey sausage in this to give it a little extra flavor, but you could use any protein, or keep it vegetarian and use it strictly as your carbs. I sauteed the sausage and onions together until done and added in the vegetables.
Turkey Sausage Stir Fry- 3 blocks
1 1/2 turkey sausage links uncased and crumbled-(3 blocks protein/ 3 blocks fat)
1/2 cup chopped onion-(1 block carb)
1 cup zucchini (1/2 block carb)
1 1/2 cups broccoli (1/2 block carb)
1 red pepper cut into strips (1/2 block carbs)
1 cup snow peas (1/2 block carbs)

Fran for Real!

 “I will hasten and not delay to obey your commands.”- Psalm 119:60

 

 Brian Morris Has thrown his name in on the 09′ Games! P.S. He dropped his fran by 3 MIN!!

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

 CFE WOD

Swim: Bike: Run: C2

Choose ONE sport:

 Goal is to use maximal effort for each 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: Tabata squats, 20:10×8

Parmeasen Crusted chicken 

 I use boneless, skinless chicken breasts cut into large strips for this recipe because it keeps the chicken moist. For the coating I mix 1/4 cup Parmesan cheese, 1/4 cup whole wheat bread crumbs (it is easier to make your own in your blender), 1 tbl garlic powder, salt and pepper. Coat the chicken strips in a light dusting of whole wheat flour first and egg, then lightly coat with Parmesan mixture. Heat 2 tbl light olive oil in a pan over med high heat and cook chicken just long enough to crisp the outside. Place chicken on a baking sheet and cook at 350 degrees for 20 -25 minutes or until cooked throughout.
Parmesan Crusted Chicken- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carb)
2 cups mixed green salad ( 2 blocks carb)
Olive oil from searing and salad dressing (3 blocks fat)

Rest Day Thursday.

“Good will come to him who is generous and lends freely, who conducts his affairs with justice.”- Psalm 112:5

 

Stephanie Roberts is up for some Games in 09′!!

  Mid week Time Trial

 Rest day Wod

Choose ONE of the following sports:

Swim: SC: 300m/y. LC: 500m/y, U: 800m/y

Bike: SC: 5mile , LC: 8mile , U:12 mile .

Run:  SC:2 mile , LC: 5k , U: 10k

C2: 5k

Milk Does a body Great!! 

 I think milk is a perfect food. It is perfectly balanced and incredibly good for you! I have had some questions regarding the difference between whole, skim and 2% milk on the Zone. Whole milk and 2% are pretty balanced as they are. The ratios of fat to carbs to protein are almost perfect. However, if you are drinking 1% or nonfat milk you will need to add fat in some other area to balance out what you are missing in the milk fat. Milk is a great addition to an afternoon or late night snack, but make sure if you are being strict that you count each cup of milk as 1 block of each marker.

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)

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