Run 1 Mile. On the first minute of the mile complete 25 squats. On the second minute complete another 25 squats. Do this every minute after finishing 25 squats for as long as it takes you to run the mile.
10 Pull Ups
10 Push Ups
10 Deadlifts (135#/95#)
Post time to comments.
Coaching Tips: Take a stop watch with you on the run. Everyone will do the first set of squats at about the same time, but after that it will depend upon how fast you can do the 25 squats. If it took you 20 seconds to do your first set of squats, you will start counting your next minute from 1:20. Your goal is to get through the mile run with the least amount of squat sets as possible. Treat this like interval training. Get as far as possible in the run, so you will have a better mile time. When you get back from the run, start getting the reps in on the rest of the workout. If you have a stop watch function on your wrist watch, please, bring it to the workout.
What are you eating? Why are you eating it?
by Lisa Barbara
Good nutrition is essential for true health and fitness. Establishing a
clean eating program is fundamental to achieving real results in the
Crossfit program. This is true whether your goal is based in
performance, weight loss, or overall health and wellness. CrossFit's philosophy on nutrition is to "eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar" and to do so in Zone proportions. Well, how do you put that together to make a meal, much less a tasty and satisfying one, and one that will ultimately lead to better performance and better health? I have some answers and suggestions for that and will start posting some recipes and ideas weekly, beginning now. Since this is my first post on this subject I am starting off easy. This is what I ate for lunch today:
Red Leaf Turkey Lettuce Wraps
2 Leaves Red Leaf Lettuce
4 oz Turkey Lunch Meat (Columbus brand from Costco)
1/2 Large Pink Lady Apple
Zone Block Totals = 2 blocks protein, 2 blocks carbohydrate, 2ish blocks fat. This simple, perfectly zone balanced Paleo meal was made in minutes, eaten at 3pm and kept me satisfied until I got home from work and school supply shopping at 8pm. Comments or questions? Post them…
This is a great idea. We’re always looking for new easy recipes. Thank you Lisa.
4oz of turkey should be 4 blocks of protein? That looks tasty, and nice and simple!
Jon, you are correct 4oz of “turkey” is 4 blocks of protein, I used “4oz of turkey lunch meat” and that is just a little over 2 blocks of protein. The truth is, I did not actually weigh the lunch meat this time, I used 3 slices of the turkey which is about 3.5-3.6 oz. I have weighed and measured in the past (almost obsessively) so I know how much to use for me. I wanted to keep it simple (Newman gets worried and tells me to leave the light switches alone, stop checking the iron to see if it is on, counting the toothpicks on the floor, etc…) so I just used the “4oz” number, I think that is good for most women. For you, or other men on 16 blocks or so, I would add another lettuce leaf, another few oz of turkey, the other half of the avocado, and the other half of the apple… You could use turkey or chicken or even some pulled pork, I think it would all taste yummy…
Carrie 30:00 4 rds.
Michelle Z. 44:20 Rx
Kimee 39:30 5 rds.
Rebecca 43:43 Rx
Julia 39:08 Rx
Don 23:56 Rx
Paul 32:54 Rx
I don’t know Lisa, anybody who knows turkey lunch meat can tell that you have more like 3.49 to 3.59 oz of turkey meat in your photo. Shheeez, amateurs.
And BTW Lis, On then Off constitutes one rep with the light switch. Don’t short yourself of a full neurotic work out.
OASN, I have almost that exact same type of lunch several times a week except I put it on Flat Out bread that Lisa B. turned me onto from Costco. And I might sneak a thin sheen of mayo on there too just to be a rebel. Always hits the spot. Maybe that’s why I can never beat Don! Damn mayo!
I see you’re avoiding the workout today Newman…
Mike 44:01 Rx
Tina 43:50 Rx
Tiffany 38:42 Rx
Dan 7 Rds.
Laura 5 Rds.
Jennifer 39:20 (mod.)
Brad 41:21 Rx
Kevin 7 Rds.
Jon 37:32 Rx
Amelia 41:36 Rx
Audria 5 Rds.
Michelle St. 44:59 Rx
Chad 41:42 Rx
Dan W. 41:29 Rx
Dawn 7 Rds.
still no Newman
no surprise there!
haha give the guy a break, a guy’s gotta rest every few weeks!
My daughter and I call these lettuce tacos and we eat them 3-4 times per week but substituted with soy meat. Great photo and info Lisa, thank you! Love those pink lady apples! yum. See you guys at noon today. 😀
Anniken 5 Rds.
Briley 43:39 Rx
Hilda 7 Rds.
Teshina 37:04 Rx
Lisa 32:32 Rx
James 31:15 Rx
JT 34:50 Rx
Liza 8 Rds. (mod.)
Sonya 14 Rds. (mod.)
Laura S. 6 Rds.
Ed 35:32 Rx
Brandon 43:58 Rx
Emily 41:34 Rx
Tony A. 36:03 Rx
Robert 33:57 Rx
Does the mouse take the bait while the cat lies in wait???…..squeak squeak.
Remember that exchanges between Tom and Jerry usually end up with Jerry holding the handle and Tom getting the HAMMER!
Problems with this picture:
A. Don hates to run (23:56 wtf!)
B. Especially w/ broken toe
C. Tiffany usually beats Don (badly)
This mouse smells a rat!…squeak squeak.
Karen A. 7 rds. (Modified w/row)
Yeah, that sucked!
Newman, we await your witty WOD time with baited breath!
Pete 34:04 Rx
Jason 28:11 Rx
Anybody see Tom?? Jerry’s looking for him.
I saw a lot of website but I believe this one has got something special in it.
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