Competition creates intensity

“The LORD will be king over the whole earth. On that day there will be one LORD, and his name the only name.”- Zechariah 14:9  

 

“Lynne”

Five rounds for max reps of:

 Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Monday, 06.30.08: Intervals

CF main site rest day

Choose ONE of the following:

Swim: 5×75m SPRINT. 2 min Recoveries

Bike: 3×3k SPRINT. 4 min Recoveries

Run: 4×400m SPRINT. 4 min Recoveries

C2: 4×500m SPRINT. 4 min Recoveries

No Fouls.

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Most mornings I have a small snack before I workout and a 1 block snack after I workout. However, on Sunday I like to have a big breakfast to start the day. This is one of my favorites because it keeps me full for most of the morning. Steel cut oats are great on the Zone because of their low glycemic index. I have recently found a frozen version at Trader Joe’s that are broken into 1 cup portion sizes which is exactly 2 blocks of carbs! Otherwise you can make a larger batch and freeze in the portion sizes you wish.
Oatmeal and Bacon Breakfast- 2 blocks
1 cup steel cut oatmeal (2 blocks carb/ 1 block fat)
1 egg scrambled (1 block protein)
3 strips turkey bacon ( 1 block protein/ 1 block fat)
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