Friday June 3, 2011

CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.

“so Christ was sacrificed once to take away the sins of many; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
-Hebrews 9:28

“It's not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.”
-Francis Bacon, Sr.

HYDRATE - Just in case you haven't noticed yet - IT'S HOT! Make sure that you drink plenty of water during the day and always bring a bottle (or two) with you to the WOD.

Warm-up as a group

Reminder - June dues (by Thursday, 6-2-2011) Thank you!

WOD - Complete the following for time:

30 SDHP (95/65)
30 Wall ball shots (18-20 / 12-14)
30 Ball slams (40-50/25-30)
30 Ring Push-ups
30 OHS (75/45)
30 Kettlebell swings (24kg/16kg)
30 Step walking lunge (no added weight)
30 K2E (knees to elbows)

Train Hard - Train Smart

"BEAT SALAD"

This one comes straight from Mark’s Daily Apple. It is one of the best breakfasts I have had in a while. It is EXTREMELY easy and quick.

Here’s what you need:

1 ripe avocado, chopped

2-3 hard-boiled eggs, chopped

1 medium-sized tomato, diced

2-4 slices of cooked, crumbled bacon

Juice from a lemon or lime wedge

Salt and pepper to taste

Here’s what to do:

Combine all the ingredients in a bowl and mix together. That’s it!! Enjoy!

A commenter on the blog roll on the original recipe page also offered a tip to make your hardboiled eggs easier to peel: add a teaspoon of baking soda to the water.

For a fun twist, you can make your own bowl out of bacon. When I did this, I also put some raw spinach leaves in the bottom of the bacon bowl to cover the holes.
http://www.notmartha.org/archives/2008/02/27/bacon-cups/

Nutrition Information (Courtesy of FitDay)

2 eggs, 2 bacon slices:
Calories: 540 Fat: 42.9gm Protein: 23gm Carb: 20.9gm

3 eggs, 4 bacon slices:
Calories: 704 Fat: 54.8gm Protein: 35.2gm Carb: 21.7gm

How are your nutritional habits looking this week? Are you happy with your progress? Remember that you cant depend only on the WOD to do it....what you eat plays a huge role! Junk in = JUNK! Is that what you want?
 
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BE STRONG!
Jay and Janice