Friday, 06.20.08: Tabata

Your choice on before or after CF Main Site WOD:

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

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.

If you can’t use these tools, do your best.

Grilled Lamb Chops and Vegetable Kebabs

(Recipe from EveryDay Food Magazine)

Heat grill to high; lightly oil grates. Assemble four 8-inch-long presoaked wooden skewers (see note, below); alternately thread zucchini, cut side down, and tomatoes (see photo, below). Place on a rimmed baking sheet, and drizzle with 1 tablespoon oil; season with salt and pepper. Set aside.

Place lamb chops on baking sheet with kebabs. Rub both sides of chops with coriander; season with salt and pepper. Place chops and kebabs on grill. Cook, turning once, until chops are browned and cooked to desired doneness, 3 to 4 minutes per side (for medium rare), and vegetables are tender, 5 to 6 minutes per side. Serve chops and kebabs with salad and, if desired, lemon wedges.

Note: Before using, soak wooden skewers in a shallow bowl of water, 30 minutes.

“Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”- Ephesians 6:4

Never get in fight with a “Girl” named “Fran”!!! 

WOD 

Thursday 080619

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CFE REST DAY

If you can find an hour sometime after this try and watch this video if you have not already done so… If you have not switched over from your “regular diet”, this is a must!

                               Gary Taubes…Big Fat lies!

Cocoa Banana Cherry Freeze
4 blocks
From “The Soy Zone”

Ingredients:
1/2 cup Edensoy Soy Milk or similar brand, chilled
4 teaspoons unsweetened almond or macadamia nut butter (See note below.)
1 ounce plus 1 tablespoon unflavored or unsweetened vanilla soy protein powder (23 grams of protein)
1 heaping teaspoon unsweetened cocoa powder
1 teaspoon pure vanilla extract (non-alcohol, glycerine base)
Optional: 1/8 to 1/4 teaspoon stevia extract powder or 2 to 4 drops stevia extract liquid
Optional: 1 tablespoon apple fiber powder
1/3 ripe medium banana, peeled, sliced and frozen (about 1/3 cup)
1 1/2 cups frozen, unsweetened cherries

Instructions:
Put soy milk into a blender container. Add nut butter, protein powder, cocoa, vanilla and stevia. Add fiber powder if desired (for added thickness). Cover and blend until smooth. Stop and scrape down the sides with a spatula. With motor running, add frozen fruit through the top feeder. When blended, add ice cubes one or two at a time, blending on the ice-crushing setting until desired thickness. Stop and start blender, pushing the pulse button repeatedly until ice is completely crushed and mixture is smooth and thick. Try a spoonful. Add more stevia if a sweeter taste is desired. Pour into four custard cups or dessert dishes and serve immediately or four to eight small paper cups; then freeze until firm, about three hours. If frozen solid, remove from freezer 10 to 15 minutes before serving or as needed to soften to an ice cream texture. Alternatively, pour into a tall fountain glass to serve to one person for breakfast.

Note: Normally two teaspoons of nut butter would count as four fat blocks; however, protein powders contain no added fat, so the amount of fat used in this recipe was doubled in order to create a Zoned ratio. If nut butter had not been increased, recipe would be too low in fat and less satisfying or sustaining.

8 yr old Garrison getting his Burpees in!! While Dad is suffering through his WOD!!

WOD 

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

CFE WOD

Wednesday,  Tempo Intervals

Enjoy this Kids!

CrossFit Main Site Rest

CFE choose sport and distance…

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more then 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more then 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more then 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more then 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec then best 2 mile, recover 4 min. U: 3 x 5k without deviating more then 2 min from best 5k, recover 5 – 10 minutes

C2: SC: 3 x 1 mile without deviating more then 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec then best 2 mile, recover 4 min. U: 3 x 5k without deviating more then 2 min from best 5k, recover 5 – 10 minutes

Chez Lorraine’s Baked Salmon

4 salmon steaks (about 1 ¾ pounds)

4 tablespoons lemon juice

1 teaspoon dill weed

2 tablespoons finely chopped fresh chives

Lime wedges 

Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in an aluminum pouch. Put the aluminum sealed steaks in a Pyrex dish and bake at 350 F for 30 minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges

“Sing to God, sing praise to his name, extol him who rides on the clouds — his name is the LORD— and rejoice before him. A father to the fatherless, a defender of widows, is God in his holy dwelling.”- Psalm 68:4-5 

Coach Roberts 3 PR’S yesterday thanks to the Zone! Overhead Squat 135lb, front squat 145lb, and back squat 185lb!!! 

 WOD

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

The dull pounding of a head ach yesterday reminded me that I need to drink more water as the heat kicks up and the summer weather arrives.

About 60-70% of our body weight is made up of water. Among other reasons, drinking plenty of water is essential in flushing toxins out of our vital organs and for keeping our energy levels high. It is important to replenish all of the water we loose during the day through sweating, breathing, and other bodily functions. While the food we eat can account for roughly 20% of our water intake, there is no better way to hydrate than to drink water. Don’t wait to get thirsty to drink water, as it’s too late if you are feeling parched; you are already dehydrated. There are many theories on how much water we need to drink, but the bottom line is that it varies daily and per person depending on weather, exercise, food we eat, other liquids we drink (coffee no cream sugar) and our overall health. As a general rule, drink enough water so that your pee is clear! I aim to drink a gallon of water a day. In the winter it’s a little lower and in the summer, it’s more. You will notice that drinking enough water will help maintain energy levels, keep away the headaches, keep your skin smooth and soft, and your body functioning properly.

CROSSFIT Endurance

Your choice on before or after CF Main Site WOD:

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

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.

If you can’t use these tools, do your best.

Endurance exercise performance, physiology of champions

 “The father of a righteous man has great joy; he who has a wise son delights in him.”- Proverbs 23:24 

Another Victim of “FRAN” Nigel from CF Cherry Point Great Job!!

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Choose your pain….

3-5 hours Before CrossFit Main Site WOD

CFE do one of the following

Swim:  2 x 500m/y holding best possible pace. Never slowing more then 4 sec per 500m/y. Recover 2 min

Bike: 5 x 2miles holding best possible pace. Never slowing more then 5sec in even/odd directions. 2min recoveries.

Run: 4 x 800m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

C2: 4 x 1000m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

Foul if you slow more then indicated!

Foul: 1 min max burpees

Sometimes I get tired of the typical three eggs with fruit for breakfast. I also often find that the usual snack of an apple with two pieces of string cheese and 6 almonds doesn’t fill me up enough. Something that has really helped me lately with getting maximum fullness out of each block, is to cook up a few days worth of one protein and add that into all my meals until I run out of it. Maybe a little repetitive, but better than eating apples and cheese or Zone Bars and always feeling hungry. I grilled up a bunch of jumbo prawns with a spicy rub on it the other day, and have been using them in everything I eat over the last few days.

Shrimp Scramble: 3 blocks
Scramble:
1 whole egg (1 block of protein)
3 egg whites (1 1/2 blocks of protein)
3/4 oz of grilled shrimp cut into small pieces (1/2 block of protein)
2 tbsp of avocado (2 blocks of fat)
2 cups of raw spinach (1/10 block of carb)
1/3 tsp olive oil (1 block of fat)
1 clove of garlic minced
Heat the olive oil and garlic in a pan. Add the spinach and cover with a lid, turning down the heat so the spinach wilts a little. Beat the whole egg and egg whites together in a bowl, adding in the shrimp, avocado and seasoning with salt and pepper. Add the egg mixture to the spinach in the pan and mix together. Cook like a scramble.
Serve with 1 piece of sprouted wheat bread (3/4 block of carb), and a sliced apricot (this apricot was really big so I counted it as 2 blocks of carb)
If you are in a hurry, leave out the garlic and spinach and just throw everything into the pan and scramble. You will be a tiny bit low on carbs, however.

Quick Shrimp Sandwich Snack: 2 blocks (takes about 4 minutes)
2 1/4 oz grilled shrimp cut into small pieces (1 1/2 blocks of protein)
2 pieces of sprouted wheat bread (1 1/2 blocks of carb)
2 tbsp of avocado (2 blocks of fat)
1/2 oz of grated cheese (1/2 block of protein)
Spread the avocado on both sides of the bread. place the shrimp on top of one piece of bread, sprinkle the cheese over the shrimp, place the other piece of bread on top and put in the toaster oven or in a sandwich grill until the bread is browned and the cheese is melted. If you don’t have a toaster oven, toast the bread first in a regular toaster and then put the whole sandwich in the microwave until the cheese is melted. You can also make this quick snack with leftover chicken breast or steak for a little variation. Eat with 1/2 a block of fruit if short on carbs.

“If you then, though you are evil, know how to give good gifts to your children, how much more will

• Black pepper

Add 1-2 cups of the low sugar marinara sauce of your choice. Heat thoroughly on high heat. Serve garnished with fresh basil leaves and toped with ground black pepper.

The heavens declare the glory of God; the skies proclaim the work of his hands. Day after day they pour forth speech; night after night they display knowledge.”- Psalm 19:1-2

Friday 080613

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CNS Recovery Intervals

Swim: 5 x 50m/y ALL OUT SPRINTS. 3 min recoveries. NO PENALTIES

Bike: 3 x 2k ALL OUT Sprints… 5 min recoveries. NO PENALTIES

Run: 4 x 300m ALL OUT SPRINTS. 5 min recoveries. NO PENALTIES

C2: 4 x 375m ALL OUT SPRINTS. 5 min recoveries. NO PENALTIES

 The heavens declare the glory of God; the skies proclaim the work of his hands. Day after day they pour forth speech; night after night they display knowledge.”- Psalm 19:1-2  

Thursday 080612

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

3 – 5 hours after CrossFit Main Site WOD

CFE do ONE of the following:

Swim: 10 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries

Bike: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

Run: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

C2: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

TABATA

For a breakfast that can also serve as lunch, dinner and snacks, a frittata is the way to go. Depending on how you scale it, you can get 4-5 meals from one of these relatively simple beauties. There is no end to the creativity that can be applied here. Frittatas can be comprised of virtually anything, so long as the wild combinations you come up with appeal to you. Onions, garlic, any type of meat, a variety of veggies and spices, all can be thrown in to create a tasty frittata. The one we are featuring is a simple but delicious combination of lean beef, garlic, and green onion. And of course, eggs! and chop garlic and add to the beef. Cook for about 5 minutes. Add green onion and cook an additional 2 minutes.