“If you then, though you are evil, know how to give good gifts to your children, how much more will
your Father in heaven give the Holy Spirit to those
who ask him!”- Luke 11:13
Coach Robert’s in the Zone for 2 weeks and times
are dropping like crazy!! 150 Burpee’s in 14 min!!
“FRAN”
21-15-9
Thrusters
Pull-Ups
Saturday, 06.14.08: 80% out, 90% +
back
CrossFit Main Site Rest
CFE do one of the following
Swim: 1000m/y at 80% for first 500m/y then pick it
up to 90% or more on the last 500m/y
Bike: 20M at 80% for first 10M then pick it up to
90% or more on the last 10M
Run: 10k at 80% for first 5k then pick it up to 90%
or more on the last 5k
C2: 2 x 1500m, go 80% first 1500m recover 2min,
then 90% or more for second 1500m
Three-Minute Chicken
Robb Wolf – Issue 20
This is a good quick meal that is perfect for leftovers, or if you are the planning type you can convert that cold lump-o-chicken-breast into a hot meal in minutes.
• Chicken breast
• ¼ – ½ head of cabbage
• Olive oil
• Marinara sauce (low sugar)
• Fresh basil leaves
• Black pepper
Grab a chicken breast and slice it as thinly as possible lengthwise. Turn the strips 90 degrees and cut the strips into small cubes. You can control the texture at this point by either finely mincing the chicken or leaving it in larger cubes. Now thinly slice ¼ – ½ head of cabbage. Place chicken and olive oil in a pan with as much olive oil as you need to satisfy your fat block requirements.
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.
Zone Blocks: Build as you need. Chicken is 1 block protein per oz. ¼ head of cabbage and ½ cup of marinara sauce each equal 1 block carb and of course 1/3 tsp of olive oil is 1 block fat.
