D- Day

“For in Christ all the fullness of the Deity lives in bodily form, and you have been given fullness in Christ, who is the head over every power and authority.”- Colossians 2:9-10

  

  

Combatitve Instructer Eric Guzman working on some skills!  

Wednesday 080716

Deadlift 5-5-5-5-5 reps

your last set of these should be your PR weight!!

Wednesday, 07.16.08:

Intervals madness!!

CFE do ONE of the following:

3-5 hours after CrossFit main site WOD.

Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100m/y time

Bike: 3 rounds of 1/4m, rest 1/4m time, 1/2m, rest 1/2m time, 1m, rest 1m time

Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time

C2 :Rower: 3 rounds of 125m, rest 125m time, 250m, rest 250 time, 500m, rest 500 time

Halibut for Real! 

The recipe would make four 4 block servings of halibut so you may need to scale down your portion sizes to allow for fewer blocks. It is a little high in fat due to the olive oil rub and sauce, but that fat content is spread throughout all the portions, so it may balance out in the end.
Halibut- 4 blocks
4 six oz halibut filets (4 blocks protein each)
In a small bowl whisk together :
2 TBL extra virgin olive oil (4 blocks fat)
1 TBL finely chopped fresh Italian parsley (negligible on all markers)
1 tsp grated lemon zest (negligible on all markers)
1/4 tsp kosher salt
1/4 tsp cracked pepper
Rub halibut filets with paste on all sides, wrap and refrigerate until ready to grill.

Sauce:
2 TBL extra virgin olive oil (4 blocks fat)
2 TBL fresh lemon juice (negligible on all markers)
2 TBL finely chopped oil packed sun dried tomatoes (need to see the label for blocks)
2 TBL capers
1 TBL fresh Italian parsley finely chopped
1/4 tsp crushed red pepper flakes
1/4 tsp kosher salt.
Grill filets over direct high heat until opaque at center (about 8-10 minutes). Pour sauce on top and serve with side of your choice!