Crash Time!!!

“The heart is deceitful above all things and beyond cure. Who can understand it? “I the LORD search the heart and examine the mind, to reward a man according to his conduct, according to what his deeds deserve.”- Jeremiah 17:9-10   

 The Gym will be closed thursday through sunday! Enjoy the 4th!! 

  

 My House !!

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Wednesday, 07.02.08:

Hills, those wonderful hills!

If you are competing at the CrossFit Games take today off! All others:

3+ hours before Crossfit Main Site WOD

CFE do ONE of the following…

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1.2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 6% grade and go 1.2 miles, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 15 seconds. 2 min recoveries.

If you deviate more then specified FOUL.

Foul: 20 pistols (10 each side)

EATING OUT ON THE ZONE!! 

 Eating out on the Zone is a particular challenge for some, and is a dilemma which I personally face frequently because my family LOVES to eat out alot. While the ideal is eating your pre-measured portions of low fat proteins and cheeses and a bounty of fresh veggies, that is not always realistic. Eating out and maintaining the Zone is very do-able. I think most restaurants are quite willing to make the substitutions necessary if you ask.

Substitute salad with olive oil vinaigrette instead of french fries.
The plate came with two chicken tacos. I placed all the chicken and lettuce into one of the tortillas in order to cut my carbs in half.
Chicken Tacos
1 tortilla (2 blocks carb)
Approximately 3 oz chicken (3 blocks protein)
Sprinkling of cheddar cheese (1 block fat)
Side salad with olive oil (1 block carb/ 2 blocks fat)