Written by Paul BeckwithPosted in WODsOctober 17, 2008
“The LORD confides in those who fear him; he makes his covenant known to them. My eyes are ever on the LORD, for only he will release my feet from the snare.”- Psalm 25:14-15
Saturday 081017
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
“Top Performers”
Tuna Salad a great snack or Meal Try it and see if you like it!!
With all of the new folks doing the “Zone” I figured it would help if we start letting everyone know what is going on and help keep them in check and encourage them! Here is a list of folks that are starting or have started their journey!!!
Jim Cox 2 weeks
Josh Macmahon 2 Weeks
Kelly Davis 4 days
Brian & Beth Morris 2days
Sarah Todd Starting Tommorrow!!
Blaine & Chris Nielson Starting Tommorrow!
Joyce Compton 2 Days
These folks are on a 8 week journey to Fuel for performance! Let’s help them get there!
Turkey Taco Salad- 3 blocks
4 cups mixed greens (1 block carbs)
3 oz turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carbs)
1/4 cup corn (1 block carbs)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
Turkey burgers can be a bit dry, however, this recipe makes a very moist flavorful burger.
Burgers- 1 pound ground turkey, 1/2 TB chili powder, 1 TB chipoltle seasoning (found in most grocery stores in the marinade section), salt and pepper to taste. Grill burgers until done and add pepper jack to top.
Tex Mex Burgers – 3 blocks
1/2 whole grain bun- (2 blocks carbs)
4 oz turkey burger patty (2 1/2 blocks protein )
1 slice pepper jack cheese (1/2 block protein/ 2 blocks fat)
2 cups broccoli/ cauliflower ( 1 block carbs)
Post thoughts to comments.
Written by Paul BeckwithPosted in WODsOctober 16, 2008
“May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer.”- Psalm 19:14
BE SURE TO SEE THE WARM-UP FOR THE SNATCH!!
Friday 081016
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
“Top Five Performers”
Pat
Variety is a fundamental aspect of what we do. As athletes we want as many functional movements in our arsenal as possible. Burpees, Muscle Ups, Handstands, Clean, Jerk, Snatch… With the variety we inevitably run into the things we love, along with the things we hate. The things that we love are usually the things that we are good at. The things that we hate are usually… well, you know… Attacking our weaknesses lends more towards improving our fitness than does going after our strengths. Let’s not allow our weaknesses to limit our growth. Attack them with focus and enthusiasm.
Written by Paul BeckwithPosted in WODsOctober 15, 2008
“How great you are, O Sovereign LORD! There is no one like you, and there is no God but you, as we have heard with our own ears.”- 2 Samuel 7:22
Wednesday 081014
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
“Top Five Performers”
Check out CCF’s own Jim Cox on the main site at his and Josh M. Cert in Va. Beach.
Mrs. Joyce Compton is down 35lbs two months before her goal know she is increasing her goal to 45lbs by Jan 1. She has began to eat in the “ZONE” after much consideration. Very picky eater by the way!! Her strength has improved tremendously over the course of 6 months and now her Lean body mass is burning more bodyfat for longer periods of time!
Written by Paul BeckwithPosted in WODsOctober 14, 2008
“Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”- Romans 12:2
Tuesday 081013
Deadlift 3-3-3-3-3 reps
“Top Performers”
Finishing up the Newcomers Class
Sara and Erin Have finished there last day of teaching and application!! They finished up with “Grace” and are ready for the “Workout of the Day”!
CrossFit is a program based on measurable, repeatable results. How much can you lift, how far can you carry it and how long does it take? We are looking for data pure and simple. If you lift more weight now then when you came in, and/or you run faster than you have before, we can measure that improvement.
Written by Paul BeckwithPosted in WODsOctober 13, 2008
“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”- Jeremiah 29:11
Monday 081012
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Food is Fuel!!
What a day we had on Saturday at the Nutrition Seminar! Bobbi Millsaps had a wealth of knowledge to give us and now all we have to do is do it! Doing it is the hard part! So, we asked everyone including myself to do it for 8 weeks. Its day five for me and I am feeling like crap. I know that the benefits will out weigh the first two weeks.
Weather your eating for cosmetics or performance you should always consider the benefits of eating clean! Some of the questions we had were:
Do we have to weigh and measure everything we eat?
yes, because what you may think is 3 blocks could easily be 5blocks.
Can we eat bananas, OJ, and cereal for breakfast?
No, SUGAR spike the insulin levels in your body and disrupts your chemistry which in turn will cause more cravings for those things that you do not need!
If you missed this seminar we will be having another seminar in January! So watch for the dates
Written by Paul BeckwithPosted in WODsOctober 11, 2008
My soul finds rest in God alone; my salvation comes from him.”- Psalm 62:1
Friday 081010
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
“Top Five Performers”
The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts including cooking demonstrations, how to shop, eating on the road and more. By the end of the day you will have no more excuses why you cannot feed and water yourself for optimum performance!
Written by Paul BeckwithPosted in WODsOctober 10, 2008
“Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man’s heart, but it is the LORD’s purpose that prevails.”- Proverbs 19:20-21
Friday 081009
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Dumbbell split clean – video [wmv] [mov]
“Top Five Performers”
Congratulations on your Fitness Award
Kyle was one of a few to get an award from the Sheriff. Great job on your training.
With the Seminar tommorrow I thought I would give you some Ideas to be thinking about.
Top Sirloin – 3 blocks
3 oz top sirloin ( 3 blocks protein)
2 cups mixed greens salad (2 blocks carbs/ 3 blocks fat)
2 cups broccoli and cauliflower (1 block carbs)
You can used your favorite pasta sauce or crushed tomatoes for this. Brown the chicken first. Place 1/2 cup of sauce in a baking dish and place chicken on top. Sprinkle with mozzarella cheese and bake for 35-40 minutes.
Chicken Parmesan – 3 blocks
3 oz chicken (3 blocks protein)
2/3 cup peas (2 blocks carbs)
1/2 cup applesauce (1 block carbs)
9 cashews (3 blocks fat)
Who said eating on the Zone could taste so Good!!
Written by Paul BeckwithPosted in WODsOctober 9, 2008
“It is the LORD your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.”- Deuteronomy 13:4
Muscle & Fitness – The Crossfit Filthy Fifty Video!
As I stagger ignominiously from station to station at Petranek Fitness in Santa Monica, California–my lungs screaming for recuperative oxygen, my palms blistering before my eyes–it’s the whiteboard that pushes me harder, farther, heavier. Whatever pride I walked in with has long since been crushed by a pathetic, labored set of 50 pull-ups. Sweat is literally pouring from my brow, the sting rendering my eyes tear-gas red.
One foot in front of the other–it’s work as I plod toward a 95-pound barbell. As I make an effort to find a steady pace on my thrusters (front squats with an overhead press at the top), I get light-headed and drop the bar.
FindArticles – Sweat storm: a growing fitness sensation, CrossFit—the system that takes functional training to the extreme—isn’t for the weak. Follow along as an M & F staffer plunges into the fray
Muscle & Fitness, May, 2008, by Eric Velazquez
