“Do not merely listen to the word, and so deceive yourselves. Do what it says.”- James 1:22  

Stephen is up for the 09′ Games!

Saturday 080802

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

 Turkey taco salad is one of those meals that is a staple in my house. It is quick, flavorful and really easy to zone.
Turkey Taco Salad- 3 blocks
1 head of hearts of romaine lettuce chopped- (1/2 block carbs)
3 oz ground turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carb)
1/4 cup corn (1 block carb)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)

“Yet to all who received him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”- John 1:12-13

Friday 080801

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Friday August 1 2008

Wod for Two a dayers!

• Muscle snatch + 2 snatch balance – med weight x 3 sets
• Snatch – 80% x 1 x 4
• Clean & jerk – 80% x 1 x 4

 I got this recipe out of a magazine and made some really simple changes to make it Zone friendly. It ended up to be really good and pretty simple to put together. The apple relish makes enough for two servings, so if you need more double the recipe.
Apple Relish- 1 block (1/2 block each serving)
1 Granny Smith apple peeled and cut into small pieces
1 tsp cinnamon
1/2 tbl apple cider vinegar
1/4 tsp cayenne pepper
Combine all ingredients and cook over medium heat until apples start to soften (about 3-4 minutes) Reduce heat and simmer for about 10 minutes.
Pork Chops- (I used thin cut with bone still in)
Season pork chops with salt and pepper to liking. Cook in a large skillet over medium high heat in about 1/2 tbl olive oil. Cook until browned 4-5 minutes each side. Serve with apple relish on top.
3 oz pork (3 blocks protein/ 1 block fat from olive oil)
1/2 apple relish- (1/2 block carb)
1 cup green beans (1 block carb)
2 cups spinach salad with kidney beans and olive oil dressing (2 blocks carb/ 2 blocks fat)