Welcome Two New Trainers to the Gym(LVL 3 CF Certified)!

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.
Exodus 15:1-3

 Coach Roberts instructing father and son on the importance of the “Squat”

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

 http://www.crossfitwarehouse.com/newsite/blog/tools/Zone%20Block%20Calculator.xls

 Two a day group Oly Training for the Games! you know who you are. If you have questions check the website http://www.cathletics.com/resources/exercises/index.php

Tuesday July 29 2008

• 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

 Having a couple “fall back” meals that you put together without having to think about is very important. This is a really simple 1 block breakfast or mid morning snack. No measuring required and comprised of foods that most “Zoner’s ” will have on hand.
Egg Sandwich- 1 block
1/2 whole wheat English muffin toasted ( 1 block carb)
1 egg cooked to your liking ( 1 block protein)
3 almonds (1 block fat)