Tuesday, October 13, 2009

CrossFit 864 – Today’s Schedule:
5:15a.m. / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.



3 rounds for time:

800 meter run
50 AbMat Sit-ups
50 Good mornings with weight

3-2-1- Go!

Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the LORD, and on his law he meditates day and night. He is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither. Whatever he does prospers.
Psalm 1:1-3

I was never afraid of failure, for I would sooner fail than not be among the best.
-John Keats

Zone Recipe:
Broccoli Salad
Tasty low-carb good fat (mmm energy) salad!
1 cup broccoli, chopped (free carbs)
1 heaping tbsp mayonnaise (3 blocks fat, 1 block if light mayo)
1 tsp red wine (or salad) vinegar (free)
Any or all of the following to taste:
1/2 can tuna OR 2 oz chicken (2 blocks protein)
1 slice bacon, crumbled (2 blocks fat)
2 tbsp craisins (1 block carbs)
1 tbsp sunflower seeds (2 blocks fat)
Sprinkle of shredded cheese (negligible)
Fresh ground pepper
Mix well.
Serves 1.

Everyone’s Broccoli Salad is a little different… Send us your modifications. This was from another CF blog.

See you Tuesday!
Janice and Jay

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