One More day Of the Game Wods!

 “As for God, his way is perfect; the word of the LORD is flawless. He is a shield for all who take refuge in him.”- Psalm 18:30

 

Anders Has the new record on “Fran” (3:42) at CCF!! 

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats 

 or

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

 

Tuesday, 07.08.08: Time Trial.

3+ hours before CF main site WOD.

 Choose ONE of the following sports. 

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

Bike: SC: 3mile, LC: 5 mile, U: 8 mile

Run: SC: 3k, LC: 5k, U: 8k

C2:  SC:1.5k, LC: 2.5k, U: 4.5k

I use a whole wheat flour tortilla for this, but you can certainly use corn tortillas if you prefer the taste. Just note that they are generally a bit higher in carbs. I crisp up the tortilla using cooking spray instead of olive oil so that I do not use up fat blocks unnecessarily.
Turkey Tostada-3 blocks
1 whole wheat carb balance tortilla- (1 block carb) crisp to your liking
2 cups mixed greens- (1/2 block carb)
1/8 cup corn-(1/2 block carb)
1/4 cup black beans- (1 block carb)
3 oz ground turkey taco meat- (2 blocks protein)
1 oz cheddar cheese- (1 block protein/ 3 blocks fat)
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