“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.”- Ephesians 3:20-21
Tommorrow the Gym will be closed For a Rest Day!
Coach “Haas” with a 440 squat and a total of 1145lbs!
Wednesday 080709
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Sara Parker with 105 on the squat cleans!!
Transformer WOD
10 rounds
2 Squat cleans 225lb
3 Muscle -ups
5 Handstand Push-ups
Video watch it!
CrossFit JAX Transformers …[wmv]
Summer is such a wonderful time of year to find great snacks such as fresh strawberries, blackberries and raspberries. Take advantage of the season and enjoy some of your favorites!
Quick Berry Snack- 1 block
1 cup mixed berries (1 block carb)
1 mozzarella cheese stick (1 block protein)
3 cashews (1 block fat)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“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.
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)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“Heaven and earth will pass away, but my words will never pass away.”- Matthew 24:35
CCF Staff at the last Cert in Charlotte! The best in town!
In any order, perform the following three workouts:
WOD 1 6:am
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
WOD 2 11: am
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
WOD 3 3:pm
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
WOD 4 7:pm
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.
This is a quick, easy and filling 2 block breakfast. To make it 3 blocks use both halves of the pita and add one more egg and a slice and 1/2 more of turkey bacon.
Breakfast Pita- 2 blocks
1/2 whole wheat pita pocket (1 block carb)
1 egg (1 block protein)
1 1/2 strips turkey bacon (1/2 block protein)
1/2 oz cheddar cheese (1/2 block protein/ 2 blocks fat)
1 cup strawberries (1 block carb)
Written by Paul Beckwith · Filed Under Workouts
“Righteousness exalts a nation, but sin is a disgrace to any people.”- Proverbs 14:34
Gym is closed until MONDAY. Enjoy your 4th!!
July 29th come and register to get a true Body Fat test done $49.00
Under water test is the Gold Standard! You can use the results to find out your true blocks needed for your Zone!!
Soon to be “Esquire” George Cambell working on his pull-ups!
Thursday 080703
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Before or After CrossFit Main Site WOD
All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.
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 200watts or more. FYI, the 200 watts gets easier the faster you pedal!
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 post total meters.
If you can’t use these tools, do your best.
Meatloaf on the ZONE!!
There are many different versions of Zone meatloaf out there (Zone website, books etc…) but even a family recipe can be modified easily with a few simple changes. Using ground turkey instead of beef, pork or veal is a great first step. Ground turkey takes on the flavor of whatever you are cooking and is a much leaner type of meat. Cut the bread in half in whatever recipe you are using, and make sure you are using a whole grain bread ( I also soak mine in milk to make blending easier).
Turkey Meatloaf with Greens- 3 blocks
3 oz turkey meatloaf (2 blocks protein)
1 cup green beans (1 block carb)
2 cups spinach salad with egg, black beans and olive oil dressing(1 block carb/ 3 blocks fat/ 1 block protein)
Post thoughts to comments
Written by Paul Beckwith · Filed Under Workouts
“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:
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)
Written by Paul Beckwith · Filed Under Workouts
“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the measure of faith God has given you.”- Romans 12:3
Mike Jones press of 265 could be in danger!
Tuesday 080701
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
The gym will be closed Thursday through Monday. Have a great 4th of July!!
Snacks are a particular challenge on the Zone for many people. This is one of my new favorites! Pair this with a hard boiled egg or cheese stick and you are set with a great tasting and filling 1 block snack!
Celery and Hummus- 1 block
2 cups celery sticks ( 1 block carb)
2 tablespoons hummus ( 1 block fat) check your labels here- not all hummus is the same!
Make sure you add a protein to this to make it balanced.
Post thoughts and snack ideas to comments.
Written by Paul Beckwith · Filed Under Workouts
“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.
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.
Post times to comments.
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)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”- 2 Peter 3:9
Dan Cobb finished fridays Wod in a impressive 23 min!!
Saturday 080628
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
3-5 hours before CF main site WOD
All Sports: Goal is to use maximum effort for 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: 1 min of max rep Burpees
Zone Shakes to shake or Not !
There are many different philosophies regarding protein shakes and “Zone” type smoothies out there. I will tell you that having a shake at night before I go to bed has helped curb my sweets cravings and fills me up before I go to sleep. I use ProZone because it is already balanced and I do not have to think about measuring anything. However, there are many different types of protein powders that will allow you the freedom to add in your own flavors. I would love to hear your thoughts on this one…
Zone Shake
3 tablespoons of ProZone
1 cup milk
10-15 ice cubes (more ice will make it thicker so make it to your liking)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”- Matthew 16:25
Why pay for advertising when you can do it outside!!
Best time yesterday was 22:10 “Nigel” 1 mile (75squat 135lb) 1mile
Friday 080627
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
CF Endurance
REST DAY
ZONE BURGER!!
Who doesn’t love a hamburger? You can still enjoy a great burger with a few minor adjustments to what is on it and what you put on the side. Avocados would be a great addition to add fat . If you opt for eating your burger open faced you will cut down on a lot of carbs which will allow you to add in sides such as steamed broccoli and cauliflower or a salad. This is also an easy meal to Zone if you are eating out. Most restaurants will offer substitutions for french fries and taking off half the bun is pretty easy!
Written by Paul Beckwith · Filed Under General
“Do not seek revenge or bear a grudge against one of your
people, but love your neighbor as
yourself. I am the LORD.”-
Leviticus 19:18
Ian Norris former Navy Seal (Trident)
West Coast Doing work!!
Complete for time:
Run 1 Mile
75 Back squats (men use 135
pounds, women use 95 pounds)
Run 1 Mile
Thursday, 06.26.08: Tempo
CrossFit Main Site Rest
CFE do ONE of the following for your DISTANCE between 80-90% of best time for distance (if you don’t have this, go off of Perceived Exertion). Swim is a Time Trial!
Swim: SC: 500m TT, LC: 800m TT, U: 1000 TT
Bike: SC: 12M, LC: 20M, U: 30M
Run: SC: 5k, LC: 10k, U: 13.1m
C2: Choose between 1k – 5k
Rest and Recovery!!
Written by Tyler Hass
“Growth happens outside the gym.” You have probably heard that before.
CROSSFIT CHILLI!!!!
I make this recipe for my whole family, so it is a bit more difficult to get an exact block count on each serving. The entire pot of chili is 10 blocks of protein and 12 blocks of carbs with really no fat. Therefore, you may have to add fat to this to balance it.
Zone Chili- (3) 4 block or (4) 3 block servings
1 pound ground turkey
1 can tomato sauce
1 can kidney beans drained
1 can chili beans
1 packet of low sodium chili seasoning
1 oz cheddar cheese
Brown turkey in your pot over medium heat. Add all other ingredients and let simmer for 30-45 minutes. I serve this sprinkled with cheddar cheese to balance out the protein and fat. I believe that 2 cups is approximately a 3 block serving.
Written by Paul Beckwith · Filed Under Workouts
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