The LORD is my strength and my song; he has become my salvation. He is my God, and I will praise him, my father’s God, and I will exalt him.
Tuesday 080729
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
- Muscle snatch - 3 x 2 med weight
- Snatch - 80% x 1 x 4
- Clean & jerk - 80% x 1 x 4
- Superman plank - 3 x max
Written by Paul Beckwith · Filed Under Workouts
“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”- Philippians 3:14
Welcome back James! We missed ya!
CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
CrossFit Main Site WOD, then 3+ hours later
CFE do the following for your sport
10:20 x 16
10 seconds on 20 seconds off for 16 rounds in a row
No fouls, just all out!
I used Italian turkey sausage in this to give it a little extra flavor, but you could use any protein, or keep it vegetarian and use it strictly as your carbs. I sauteed the sausage and onions together until done and added in the vegetables.
Turkey Sausage Stir Fry- 3 blocks
1 1/2 turkey sausage links uncased and crumbled-(3 blocks protein/ 3 blocks fat)
1/2 cup chopped onion-(1 block carb)
1 cup zucchini (1/2 block carb)
1 1/2 cups broccoli (1/2 block carb)
1 red pepper cut into strips (1/2 block carbs)
1 cup snow peas (1/2 block carbs)
Written by Paul Beckwith · Filed Under Workouts
“I will hasten and not delay to obey your commands.”- Psalm 119:60
Brian Morris Has thrown his name in on the 09′ Games! P.S. He dropped his fran by 3 MIN!!
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFE WOD
Swim: Bike: Run: C2
Choose ONE sport:
Goal is to use maximal effort for each 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: Tabata squats, 20:10×8
Parmeasen Crusted chicken
I use boneless, skinless chicken breasts cut into large strips for this recipe because it keeps the chicken moist. For the coating I mix 1/4 cup Parmesan cheese, 1/4 cup whole wheat bread crumbs (it is easier to make your own in your blender), 1 tbl garlic powder, salt and pepper. Coat the chicken strips in a light dusting of whole wheat flour first and egg, then lightly coat with Parmesan mixture. Heat 2 tbl light olive oil in a pan over med high heat and cook chicken just long enough to crisp the outside. Place chicken on a baking sheet and cook at 350 degrees for 20 -25 minutes or until cooked throughout.
Parmesan Crusted Chicken- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carb)
2 cups mixed green salad ( 2 blocks carb)
Olive oil from searing and salad dressing (3 blocks fat)
Written by Paul Beckwith · Filed Under Workouts
“Good will come to him who is generous and lends freely, who conducts his affairs with justice.”- Psalm 112:5
Stephanie Roberts is up for some Games in 09′!!
Mid week Time Trial
Rest day Wod
Choose ONE of the following sports:
Swim: SC: 300m/y. LC: 500m/y, U: 800m/y
Bike: SC: 5mile , LC: 8mile , U:12 mile .
Run: SC:2 mile , LC: 5k , U: 10k
C2: 5k
Milk Does a body Great!!
I think milk is a perfect food. It is perfectly balanced and incredibly good for you! I have had some questions regarding the difference between whole, skim and 2% milk on the Zone. Whole milk and 2% are pretty balanced as they are. The ratios of fat to carbs to protein are almost perfect. However, if you are drinking 1% or nonfat milk you will need to add fat in some other area to balance out what you are missing in the milk fat. Milk is a great addition to an afternoon or late night snack, but make sure if you are being strict that you count each cup of milk as 1 block of each marker.
Written by Paul Beckwith · Filed Under Workouts
“Jesus said, “Let the little children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these.”- Matthew 19:14
Tim Douglas down 40lbs 42 exactly! Great Job!!
WOD
Push jerk 3-3-3-3-3 reps
“Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet” - New England Journal of Medicine, dietary fat and Dr. Atkins again vindicated.
Tabata Tuesday!
CFE 3-5 hours before or after CrossFit main site WOD
Choose ONE of the following sports.
All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else!
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 250-300 watts or more.
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
Summer Grillin ( From CFSCC)
I used pork ribs for this recipe because they tend to be a bit leaner, but it is really your preference. I put a rub on the ribs made up of: 2 1/2 tsp dry mustard, 2 tsp paprika, 1 tsp celery salt, 1 tsp onion powder, 1 tsp red pepper flakes, 1/2 tsp garlic powder. Mix and rub slabs of ribs on both sides. I wrapped the slabs (stacked) tightly in foil and baked them for about 2 hours at 300 degrees. You can probably skip that step, but it makes the ribs really tender. Grill over medium heat adding whatever rib sauce you prefer (if any) for about 5 minutes each side.
Pork Ribs and Zucchini- 3 blocks
3 oz of ribs (make sure you are trimming the fat off as you go)-(3 blocks protein)
2 cups zucchini sauteed in 2 tsp olive oil and 1/2 cup onion (2 blocks carb/ 2 blocks fat)
1/2 whole wheat pita and hummus (added later when I realized I was low in carbs and fat) (1 block carb/ 1 block fat)
Written by Paul Beckwith · Filed Under Workouts
“But what about you?” he asked. “Who do you say I am?” Simon Peter answered, “You are the Christ, the Son of the living God.”- Matthew 16:15-16
Our friend from Carolina fitness testing is comming today at 4 -8 to test Body Fat. Bring your money and get tested. www.bodyfattest.com
Anders Varner has put his name in the challenge for the 09′ games!
WOD
Row 2K (2000 meters)
CFE REST
From our friends at CFSCC
I found this recipe in a magazine and made a few simple changes to make it zone friendly. It was really good and very quick to put together. You can pair this with any carb you like, but the bread in this is 2 carbs so try and make it a carb that you can have quite a bit of to make your meal more satisfying. I mixed 1 pound ground turkey, 1 tbl olive oil, 1 tbl chipoltle sauce, salt and pepper. Make 4 hamburger patties and grill 4-5 minutes each side. Melt 1 slice pepper jack cheese on each patty and serve topped with salsa.
Tex-Mex Turkey Burgers-
1 3oz turkey burger (2 blocks protein)
1 slice pepper jack cheese (2 blocks fat)(3rd block of fat comes from the olive oil in burgers)
1 slice whole grain bread or 1/2 roll of you liking (2 blocks carb)
2 1/2 cups broccoli and cauliflower (1 block carb)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”- 1 John 1:7
Jim Cox has put his name in the hat to compete for one of the two spots for the 09′ Games! Good Luck. If your interested let paul know to get involved!
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
3+ hours after after CrossFit WOD
CFE choose one of the folowing all out intervals:
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Sunday is generally my “cheat day” for the week because I do not work out on Sunday. Having one day a week to take a break from weighing and measuring and worrying about blocks is a valuable thing. Anyone who is staying strict on the zone is working hard to maintain that no matter how long you have been “zoning”. I treat my cheat days more as a “relax” day. I do not necessarily go crazy and eat a whole chocolate cake (yet, anyway) but I let myself eat what I am craving (Carne Asada was the focus tonight). Another benefit that I have experienced with my cheat days is that when I do go crazy (especially with sugary treats) I feel so bad after, that I WANT to get back in the zone. It acts as a great reminder to me just how good I feel when I am monitoring what goes into my body, and makes staying there much easier. I would love to hear your thoughts and habits regarding “cheat days” and what your cheat foods are.
Written by Paul Beckwith · Filed Under Workouts
“I will praise you with an upright heart as I learn your righteous laws.”- Psalm 119:7
Watch out Bay will be counting your Reps!
WOD
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Crossfit Endurance WOD
2:1 your choice
3+ hours after CrossFit Mainsite WOD
CFE choose 1 sport and 1 interval scheme
All Sports: 80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8
At the end of the set…
Swimmers: Max Rep Pull Up
Bike: Max Rep Squats
Run: Max Rep Push Up
C2: Max Rep Jumping Squat
Turkey Taco’s
It is a very versatile use for ground turkey and the leftovers can be used for a variety of recipes. This is a pita taco which makes a great quick lunch!
Pita Taco- 2 blocks
1/2 whole wheat pita (1 block carb)
3 oz turkey taco meat (2 blocks protein)
1/2 oz cheddar cheese (1 1/2 blocks fat)
Side-
Sugar Snap Peas (1 block carb)
1 tbl hummus (1/2 block fat)
Post thoughts to comments.
Written by Paul Beckwith · Filed Under Workouts
“I am not ashamed of the gospel, because it is the power of God for the salvation of everyone who believes: first for the Jew, then for the Gentile.”- Romans 1:16
Rest Day WOD!
Crossfit Endurance Wod
Do ONE of the following for your DISTANCE…
Swim: SC & LC: 500m TT, U: 1000m TT
Bike: SC: 12m TT, LC: 25m TT, U: 30m TT
Run: SC: 5k, LC: 10k or 10m TT (choice) U: 13.1m TT
C2: 8k TT
Steak and Peppercorn sandwitch
Use skirt steak, but it would be great with flank steak or tri-tip as well. Just make sure you slice the meat into small strips so it is easier to eat on the sandwich. Place a 1/2 slice of pepper jack on the roll before you put the meat and peppers and place another 1/2 slice on top. Place the rolls in the oven (400 degrees) for about 5-6 minutes.
Steak and Pepper jack Sub- 3 blocks
1/2 whole grain roll- (1 1/2 blocks carb)
3 oz skirt steak cut into strips- (3 blocks protein)
1/2 green pepper and 1/2 red bell pepper sauteed- (1/2 block carb)
1 slice pepper jack cheese (2 blocks fat)
Serve with salad or side carb of your choice.
Written by Paul Beckwith · Filed Under Workouts
“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:
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!
Written by Paul Beckwith · Filed Under Workouts
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