“Therefore, get rid of all moral filth and the evil that is so prevalent and humbly accept the word planted in you, which can save you.”- James 1:21
We will try to send four people to the 09′ Games next year! CCF Team will represent! We will track your workouts and the best performers will go. Everyone else will support by donating funds for the trip!(if you can or want to!) Two men and Two women! If you are interested in competing let me know so we can begin the process. Good Luck! Your Coach Paul!!Tuesday WOD
Five rounds for time of:
Run 400 meters
50 Squats
Tuesday, 07.15.08:
The long Time Trial
Do ONE of the following for your DISTANCE…
Swim: SC & LC: 500m TT, U: 1000m TT
Bike: SC: 12m TT, LC: 25m TT, U: 30m TT
Run: SC: 5k, LC: 10k or 10m TT (choice) U: 13.1m TT
C2: 8k TT
I used some leftover flank steak (from the steak subs) and chopped into small pieces. I added broccoli slaw, snap peas, onions and Soyaki sauce (a mix of teriyaki and soy sauce). The whole thing took about 10 minutes! As is this is low are carbs so you will need to add some to balance.
Beef Stir Fry- 3 blocks
3 oz flank steak cut into small pieces (3 blocks protein)
2 cups broccoli slaw (1 block carb)
1/2 cup snap peas (1/4 block carb)
1/8 cup onions (1/4 block carb)
1 tsp Soyaki sauce (negligible on all markers)
1/2 tsp olive oil (1 block fat) used to saute meat and onions
1/2 toasted pita and hummus (1 block carb/ 2 blocks fat)
