30 Virtual Shoveling (15RT/15LT)
30 Push-ups
2 Muscle-ups
25 Virtual Shoveling
25 Push-ups
4 Muscle-ups
20 Virtual Shoveling
20 Push-ups
6 Muscle-ups
15 Virtual Shoveling
15 Push-ups
8 Muscle-ups
10 Virtual Shoveling
10 Push-ups
10 Muscle-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
This WOD is compliments of CrossFit
http://media.crossfit.com/cf-video/virtual-shoveling.wmv
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Here is a Zone Meal to enjoy!
Carpaccio di Salmone e Semi di Sesamo
(Salmon Carpaccio with Sesame Seeds)
8 Block Meal
Ingredients:
12 ounces smoked salmon
juice of 1 lemon
salt
2 tablespoons chives, minced
1 head arugula, thinly sliced
2 cups diced pineapple rinsed/drained
1 tablespoon Zone Extra Virgin Olive Oil
4 medium kiwi, sliced
sesame seeds
Instructions:
Cut salmon into thin slices and place on a plate. Strain lemon juice and add salt, oil and chives. Pour the sauce onto the fish and let marinate in the refrigerator for 10 minutes. Divide arugula evenly between 2 serving plates. Place pineapple and kiwi on top of arugula. Sprinkle with the remaining marinade. Garnish with sesame seeds and chives.
Carrie 27:16
Rose 34:43
Julia 23:49
Scott 27:13(1st M/U)
Emily 31:42
Stroup 28:08
John 26:50
Don 24:19
Dawn 26:56
Caren 35:32 rx
Paul 39:41 rx
“FGB The Event”…Bad is never going to feel so good…Let’s Go CFEC Team…Yah!!! Come cheer us on…
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