Thursday 2.4.10

Posted At : February 4, 2010 12:14 AM | Posted By : Admin
Related Categories: February

If a CrossFitter trains for one workout specifically, he’s specializing his ability, and that’s the opposite of what we’re trying to accomplish. -Read more in the CrossFit Journal here

The Paleo Food Pyramid -courtesy of CrossFit Newton

Warm Up

Stretches/Pass Thrus/15 Pullups/Agility Drills

Skill

Front Squat

WOD

Front Squat

1-1-1-1-1-1-1

Coaches notes: Increasing load with each rep until you reach your max. This one goes on the record board!

Last night's nutrition class went great. We had an awesome turnout and covered a ton of information. For those of you ready to change your eating habits and dial in your diet within the confines of the Zone, we welcome you to use this blog as a sounding board. Post your meals for the day, post if you are hungry, if you are struggeling with your broccoli, if you are feeling awesome coming off the "crack"...whatever it is we want you to post it! Share your experiences with our other athletes and use this forum as your own sounding board. FYI: A Paleo/Zone 30 day challenge is in the works......

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Dinner: chicken salad, hummus & carrot sticks, diet coke, fish oil. yum

# Posted By Coach | 2/3/10 10:16 PM

send me a copy of your reciepe for chicken salad. please.

# Posted By Michele Graham | 2/3/10 10:51 PM

6oz sirloin 1/2 baked sweet potato 1cup broccoli for dinner. Don't know about blocks though...

# Posted By Dargan | 2/3/10 11:18 PM

Breakfast: 2 scrambled eggs, 1/2 cup plain nonfat yogurt W/ 1/2 blueberries, 1/3 cup oatmeal, 9 almonds.

# Posted By Heather | 2/4/10 9:25 AM

Dargan- 6oz was probably enough protein unless you cut off some of the fat? Speaking of Fat- where was yours in your meal? Butter on the broc or sweet potato? You need FAT!

Heather- that breakfast sounds very familiar :) What did you mix in your oatmeal? Water or milk?

Coach's breakfast: 2 whole eggs, 2 egg whites, 1/2 c blackberries, 1 small green apple, 1 teaspoon peanut butter, 1 teaspoon fish oil. Coffee with cream :)

# Posted By Coach | 2/4/10 10:24 AM

Breakfast: 2 eggs with olive oil to cook them....diet coke!
Snack: 10 celery sticks with hummus

# Posted By Karen Jones | 2/4/10 1:17 PM

Karen- how many blocks are you eating??

# Posted By Coach | 2/4/10 2:01 PM

karen- today I mixed oatmeal with water but on the days I don't eat yogurt with breakfast I mix it with 1% milk.

# Posted By Heather | 2/4/10 2:42 PM

U tell me coach? I have no idea!!!
Lunch: Baked Chicken Breast and iceberg lettuce with very little ranch!!! OH and DIET COKE! AHHHH!!!

# Posted By Karen Jones | 2/4/10 3:59 PM

Ok so here was dinner... 3 ounce white turkey burger, 1 1/2 cups broccoli with 1/2 cup okra steamed with 1 and 1/4 slices of fat free cheese melted on top(debated whether to put the cheese on the burger or the veggies) 1 apple and 9 almonds. Feeling full!

Coach, Please help Karen J.!!! Don't eat iceberg lettuce. In order to get just 1 block of carbs from it you have to eat 2 heads!

# Posted By Heather | 2/4/10 8:23 PM

Karen J- you need at least 11 blocks a day! Read CrossFit Journal Article 21 to figure out what that means.

Heather- sounds like a great dinner!

Coach's lunch: 4 ounces chicken breast, hummus, 6 carrot sticks, handful of blackberries, fish oil, DC-Bomb (that's a Diet Coke, folks).

# Posted By Coach | 2/4/10 9:57 PM

115# for front squat - PR