AMRAP in 20 minutes: (as many rounds as possible)
3 deadlifts
9 pull-ups
12 double-unders
~All workouts are scaled to each individual's skill level~
Welcome back Steve! Steve is one of our trainers and he just got back from Basic Training. He will be coaching a couple classes a week for us. He will be checking out all the classes in January to get to know you all. Good to have you back Steve!
Zone tip of the week: If you are feeling hungry on the Zone diet, look what choices you are making for your carbs. You can have 1 piece of bread with a meal (2 blocks), or you could have 1 cup of broccoli and 2 cups or cauliflower (2 blocks for both).
"Food is the most powerful drug you will ever encounter. Once food is broken down into it's basic components and sent into the bloodstream, it has a more powerful impact on your body and your health, than any drug your doctor could ever prescribe. Every time you eat, you are taking strong medicine, which can have a good, bad, or indifferent effect on your body for the next 4-6 hours." -Dr. Barry Sears
14 comments:
Whoohoo we had 18 comments on the blog yesterday! Let's make it 20 today. :)
Killer workout to come back to after 4 days off, getting over strep, and little sleep cause of work all weekend. Got to love it!!!
Wade
I liked this workout. Was a lot of fun. Seemed like I was doing pullups for the entire time though.
Welcome back Steve! It's about time. ;) Okay so what did everyone have for breakfast? I did Natalies breakfast she had yesterday. I even made it for Will.
For the record.....Pretend I am there today at the 4:00 class. I am loving that class. Makes my nights so much better. My oldest son turned 15 today so we will be doing family stuff and I won't make it in.
Workout was great...exhausting but great!
Try the French Dip Sandwiches (1/2 sub roll for 3 block). Serve with 1 1/2 cups steamed brocolli seasoned with spray butter and salt and pepper. We had them for dinner last night and they were a hit with everyone...even the kids!
For breakfast I had a slice of toast with 1 teaspoon butter, 1/2 cup scrambled egg starter and 1 oz grated mexican cheese on top all on top of my toast, served with 1/2 an apple. Yummy, filling and quick and easy!
Tonight we're having taco salad. Lettuce is washed and ready to go and ground beef is cooked, seasoned and in the freezer!!
I came in at 9:30 today. What a fun class. I will probley be coming in at that time when Erick travels 6 is to early in the winter. What a great workout. I did 115 pound deadlifts and alternated blueband and jumping pullups. For breakfast i had a breakfast burrito. The carb balance tortilla's have 1 1/2 carb blocks. So you can have 2. Always love nuts or peanut butter for my fat. Snack was string cheese and 1/2 apple with Peanut butter.
Breakfast 2 turkey sausage patties 2 blocks. 2 cups of milk 2 blocks protein 2 blocks carbs. 2 little cuties 2 blocks carbs.
Great class this morning a lot of people and it really worked out nice. I did the WOD at the Orem Rec Center. Man I tell you it just isn't the same as doing it at the gym.
Natalie, Dave, Angela, and anyone else who took pictures at the CF challenge, if you guys don't mind, would you please email those pictures to me? I had my camera with me but only got one picture before the battery died. I'd really appreciate it! My email is ChristophersonJL@hotmail. Thanks!!
Jenn I just sent you the pics I took. :)
Here is a great Zone breakfast from Ben...
I use this one for breakfast: A mini-bagel (Bubba brand) is almost exactly 2 blocks, and 1 Tbsp of Light Cream Cheese (Philadelphia brand) is 2 blocks of fat. I have 2 bagels, 2 Tbsps of cream cheese, and top it off with 4 blocks of protein, usually eggs.
It sounds like you guys are figuring out the blocks and doing good so far. My breakfast today was Oatmeal again.....but I only had 1/3 c oatmeal and then added 1/2 blueberries and 1 cup milk for my carbs. 2 turkey sausages for the rest of my protien (1 cup milk is 1block carb and 1 block protein) then 9 olives for my fat. Yummy and filling.
Jenn, I will try to get you pics from Alaina's camera also! Do you mind forwarding all the pics you get to me? Angel00fish@yahoo.com I have really enjoyed all of the pics so far, especially our faces! LOL
Thanks!
This was a killer workout to come back to. I am smoked and that is why I hate taking time off. But it was fun. And I say this not in a bad way, but the gym is packed! That is so awesome! If you guys keep this up, you'll have to move into the Wal-Mart down the street.
VCF RULES!!!
Wade
Todays WOD sounded like a fun one. I did Natalies breakfast again this morning and did a salad with chicken for lunch. Dinner ummmmm was not zone. Home made pizza.(1 piece) That is what my son wanted for his bday. But since I could not come in tonight I just had to do something for a work out. I don't want to miss any days. But we did Power cleans. 7 rounds 1 rep I got a PR. (well at least from the last time I have it recorded in my book at home)I got up to 110# I felt I could have done better. But my body just felt so tired. I will be in tomorrow. I love that everyone is posting recipes. I am writing them in my crossfit journal. I think we just all need to hire Jill as our personal chef. :) She always makes things that kids like. Her recipes will make it much easier for me in feeding my family so I do not have to cook two meals.
This was a really good workout today. I pushed myself hard through this one and was able to keep up with everyone today. My legs are still so sore from yesterdays wod.
The WOD was great. Everybody is talking about breakfast. Is McDonalds part of the zone diet? I don't know if it is or not, but definitely tasted very good with diet coke. Sorry...
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