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
Kelly Murphy Has lost a total of 47 lbs!!!!
November 2007 – before CrossFit/Diet - June
2008 – After 47 lbs. and CrossFit
Frittata Fun
Robb Wolf – Issue 2
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.
Mix the eggs in a bowl and add to the skillet. Cover and immediately reduce heat to low. Cook covered until done (approximately 10-15 minutes) keeping an eye on the center, as it will be the slowest to cook.
Zone blocks: If you are following the Zone, you will want to construct the frittata according to your block needs. The recipe above, when cut into quarters, makes four 4-block meals, or three 4-block meals and two 2-block snacks. This is perfect for someone on a 16-block plan. If you think ahead a bit it becomes easy to construct a frittata that will cover your block needs for the entire day. You will need to round out your meals with some carbohydrates, as the frittata is primarily protein and fat. The green onion and garlic are negligible when it comes to overall carb content.
