Rest Day Thursday.

“You are the light of the world. A city on a hill cannot be hidden. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.”- Matthew 5:14,16

Soto finished his 15k in 1:21.10 ! Who else did the WOD as perscribed? Soto is up for the Games in 09′!!

Rest DAY,   Two A Dayers Do one of these! (you know who you are)

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. 

 Pizza at the Beach!!

 I used some leftover turkey Italian sausage for this which gave it a really good flavor. I sauteed 1/2 link de-cased and broken into small pieces. As is this pizza is low on carbs so you will need to add a small side to balance your carbs and fat.
Sausage and Pepper Pizza-3 blocks
1 whole wheat pita round (2 blocks carb)
1/2 turkey sausage link (1 block protein/ 1 block fat)
1/2 red bell pepper sliced (1/4 carb)
2 oz shredded mozzarella cheese (2 blocks protein)
1 tbl pizza sauce (negligible on all markers)
Add small side of 1 carb and 1 fat block to balance (I had a small salad with olive oil dressing).