Rest Day Thursday.

“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.

Thursday, 07.03.08: Tabata kids!

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)
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