Like Ronnie Coleman always says :
"Light Weight Baby!"
Ryan & CrossFiting Wife Michele
t
Wednesday, September 17, 2008
Zone Recipe
This new Zone™ Italian recipe is easy to prepare, delicious, and full of healthy ingredients. The salmon in this recipe has superb nutritional value; it’s a good source of lean protein and has the added bonus of containing nutritious omega-3 essential fatty acids. Full of the green leafy vegetable, arugula, and fresh fruit, this recipe provides fiber and nutrients to help keep you In the Zone™ Italian style.
This and all of our Italian recipes are from Dr. Daniela Morandi author of Il Bello Della ZONA, a Zone Italian cookbook. See below for Dr. Morandi’s biography.*
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.
For more delicious Zone recipes click here.
Tuesday, September 16, 2008
Wed. 9-17-08 W.O.D.
Wed. 9-17-08 W.O.D.:
Warm-Up:
Shoulder Stretches
High Knees—60 sec. slow (break stretch)/ 60 sec.fast (Break Stretch)
2 min. (left/right) Lateral Shuffles
4 x’s (left/right) Plank Lateral Walks
2 x’s – (60 sec. each) Mountain Climbers
2 x’s – (60 sec.) 20 sec. between sets Plank Leg V-Outs
3 x’s – (30 sec. each set) Lying Scissor Kicks
W.O.D.: 3 Rounds Each Exercise, 10 Reps Each Arm
TGU’s
Windmills
Monday, September 15, 2008
Tues. 9-16-08 W.O.D.
Tues. 9-16-08 W.O.D.:
Warm Up: Shoulder Stretches
MB Rotational
Squats 30 sec. then Squat jumps 30 sec
W.O.D.:
Reps Each Person= (15,14,13,12,10)
Sit Ups-Perform Sit Ups until your partner finishes Pull Ups
Pull Ups
Box Jumps 
MB Trunk Rotations- Perform MB Trunk Rot. Until partner finishes Box Jumps
Sunday, September 14, 2008
Mon. 9-15-08 W.O.D.
Mon. 9-15-08 W.O.D.:
Warm Up: 1 Round
Squats + Quad Stretch + Samson Stretch + Band Biceps Curls + Band Rows + Push Ups
W.O.D.:
Team Tire Flips-Timed (4 flips each person until everyone has flipped the tire.) Repeat and try to beat the teams first time.
When finished move onto accessory exercises: (20 Reps Each, 3 Rounds)
Dips + KB Swings + MB Overhead Slams + KB Shoulder Press
Friday, September 12, 2008
Sat. 9-13-08 BOOT CAMP
Sat. 9-13-08 BOOT CAMP:
General Warm Up:
BOOT CAMP: 4 Rounds.
5-Pull Ups or 10 Jumping Pull Ups or 15 Ring Body Rows
20-Jumping Squats
30-Push Ups (Advanced use medballs)
40-Each
1-Lap Around Front Paring
Triple Clap Push Ups--RossTraining.com
Dads and Sons
Hey CrossFitters,
I read this article today and it really made me sit back and think how much my parents sacrificed for me. I'm working hard to be as thoughtful, caring, loving devoted to my family as my parents were with me. Like everyone else it's hard at times but I know it's all worth it in the end. I just hope someday when my son's older he'll truly understand how much he means to me. All the sacrifices I made along the way were worth it just to spend one extra minute of time with him.
Take time now to spend with your children and let them know you care. Before you know it they'll grow up, be on their own and your opportunities will have passed.
Don't forget to thank your parents for their sacrifices they made for you as a child. Let them know how much it means to you.
Work, Friends, Parties, Social Events will come and go but your family will always be there. Give them love, respect and most importantly your TIME.
It will come back to bless your life in more ways than you could ever imagine.
Read this powerful article below:
Dads and Sons
By Billy Mimnaugh
For www.EliteFTS.com
Last week, Jim Hoskinson posted a comment in his log about sacrificing an upcoming meet to make sure he was at his son’s first football game. He had trained extremely hard for the meet and was on track to hit some really big numbers but decided that his boy’s first game was the more important event. After reading the post, I started to think back about my own father and the amazing sacrifices he made to always spend time with me.
As I look back, I realize that the time spent between a father and a son is by far the most precious thing that we, as men, can give to our sons. The time spent with dad is the most important time a boy can have in his entire life.
My dad used to work on a 7-Up soda truck, selling, delivering, and picking up empties. This was way back when soda used to come in wooden crates instead of the plastic ones you see now. The soda came in bottles and cans, not plastic two-liter bottles. It was extremely physical work with very long hours. He used to drive an hour to work and an hour home and normally put in 10–12 hours a day on the truck. Anyone who works a physical job knows that after finishing days like this you pretty much want to come home, eat, read the paper, and drop into bed.
As a kid, I loved playing basketball. In the summer, I set my alarm clock for 6:00 am to be at the court at 7:00 am every day. I played ball until noon, went home to eat, and then went right back to the court. Sometimes, other guys were there, although most times I played by myself. I had read Pistol Pete Maravichs’ book and mimicked the drills he had laid out. I stayed at that court until I couldn’t see the basket anymore, day after day after day.
In the winter, I played before school, after practice, and every time and every chance I could. I always had splits in the tips of my fingers from the cold weather breaking the skin open. Most times, in the winter, my ball was full of blood from my bleeding hands. I loved basketball. I lived basketball and thought about nothing else day and night.
My dad usually got home at around 7:00 p.m. Instead of just dropping onto the couch, he showered, changed, and drove over to the court to play ball with me. Sometimes, it was only a game of one on one or H.O.R.S.E. Sometimes, it only lasted ten minutes. However, he always made the effort no matter how much easier it would have been to just say, “Not today. I’m too tired.” No, he showed up and gave me time.
I remember when he said he was leaving how disappointed I was. I’d think to myself, “He could play longer.” However, it wasn’t until I started working full-time that I realized the magnitude of the sacrifice he made day after day. Looking back now, I realize that those were the best times of my entire life—my dad and I, playing basketball at the court, just the two of us, joking, talking, and playing ball.
When I was a kid in elementary school, my favorite player was Julius “Dr. J” Erving of the New York Nets. The walls of my room were filled with posters and pictures of the “Doctor.” Many would say that it went beyond a normal hero worship, but he was everything to me. At the time, the “Doctor” played at the Nassau Coliseum on Long Island. It was about two to three hours away from my house. About three times a year, my dad surprised me and we got tickets to see the Nets play. To make it out to Long Island, we had to leave our house at about 4:30 or 5:00 p.m.
In order to get off work that early, my dad had to do part of that day’s work a day earlier. This meant putting in an extra two or three hours of work, which made his day about 14–15 hours of back breaking physical labor. I didn’t understand this until years later because my dad never said a word about it. He just knew that watching the “Doctor” play meant the world to me and no sacrifice was too large to make me happy.
Again, when I look back now, it was great to watch the “Doctor” play, but what made the games so special was the time in the car going to the game talking basketball with my dad. We always stopped on the way and got a milkshake and burger at a place that my dad knew in New York. We laughed, joked, and talked about basketball and life. Those are times that you can never get back. They are memories that get so burned into your mind that nothing can ever erase them.
I could go on and on about my dad. All I know is this. He made being a kid great. He never missed a game that I played in, and it was hundreds. He always went that extra mile to make things special, even just waking up early on a Sunday morning to go get the paper. He made it great by stopping to get donuts, taking the long way home, or going over the past night’s scores. He did what many fathers don’t do. He gave me time. He was interested in what I was
doing, what teams I liked, and how I felt. He put my likes over his own and always sacrificed things that he wanted to do for things I wanted to do.
Now that I’m a man with my own son, I can only hope that one day my son will look back and have the same type of memories of his childhood. I hope I gave him time, was interested in what he was interested in, and made things special for him.
Jim Hoskinsons’ post was an important one. It, once again, pointed out what is really important in this life. Spending time with your child should be the priority. Yes, Jim was probably disappointed that he missed the meet. However, thirty years from now all his son will know is that “my dad was at my first game.” There is nothing like looking up and seeing your dad in the stands when you’re playing, and it’s something you never forget.
Jim Hoskinson is a great guy, and his post points out that while goals are crucial in this sport, your kid’s goals are even more important. No one will remember the weights that we lifted 50 years from now except you and your family. But your son will remember the time you spent with him. I’d rather be remembered by my son than the entire powerlifting world.
Billy Mimnaugh has been lifting for 25 years and competing for 20 years. He has won state and regional titles in both bodybuilding and powerlifting including the AAU Maine State Bodybuilding Championships, NPC New England Bodybuilding Masters Championship, APF Maine State, USPF Connecticut State, and the WNPF Region 1. He is a three time runner up in the APF Senior Nationals in the 308 lbs class and a two time runner up in the IPA Nationals. He also placed third in the IPA Seniors and won two APF junior nationals titles. He has been in 50 bodybuilding and powerlifting events and has never placed out of the top three in any event (except for three bomb outs). His best total is 2303 lbs at super, 2232 lbs at 308 lbs, and 2120 lbs at 275 lbs.
Thursday, September 11, 2008
Fri. 9-12-08 W.O.D.:
Fri. 9-12-08 W.O.D.:
Warm Up: 1 Round
Shoulder Stretches
Practice: 4-point balance & 2-point balance + Turkish Get Up 5 each side
W.O.D.: AMRAP in 20 min.
20 Single Arm KB Deadlift High Pulls
10 Each Leg KB Overhead Lunges
20 Each Side KB One Arm Bent Over Rows
Turkish Get Up with Wife
Wednesday, September 10, 2008
A Rational of Working Out Hard!
A Rationale of Working Out Hard!
By Keith | August 11, 2008 Fron CynergyTraining
As I was watching the crazy efforts today with our maximal effort work outs, It made me think: “Why are we asking these people to do this? Why are we asking this 68 year old woman to challenge herself with her push ups, pull ups and high pulls to the point of exhaustion. To the point that she is getting ready to faint?” When is she ever going to have to push 45 pounds over her head 22 times.
The reality is that we don’t just ask people to have a general level of fitness. We don’t ask you to go for a walk on the beach. We ask you to have an extraordinary level of fitness. We ask you to be ready to pull yourself out of freezing cold water into a boat if you have to. We ask them to be ready for whatever life throws your way. Literally, we are creating Heroes!
As crazy as that sounds it is true. Maybe not the ones we see on TV or in the movies, but real ones. Arthur Ashe defined it best by saying that “Heroism is remarkabley sober, very undramatic, It is not to surpass others at all costs, but to serve them at whatever the cost.” One of the greatest sins in life is to be presented with the opportunity to help yourself or possibly others and are not be prepared or ill-equipped. I don’t know about you but I would rather be push myself to my fullest potential and be equipped for that exrtraordinary act of kindness rather than lazy in my efforts and fail when the time to act comes.
I’m not talking about the Navy Seal who saves a company of 25 fellow soldiers, but the 125 pound nurse who has to lower a 275 pound man to the ground with her deadlifting skill without hurting herself or the patient.
Some us may never get to use these skills in our life time to the point of heroism, but should you not still be prepared? If we believe that we will use them, then we will be thankful that we had them. If we don’t use them, then we will have lost little or nothing. I have made my choice.
There are many heroes amoung us. Are you one of them? Are you ready to serve?
Topics: Articles, Cynergy Central |
Tuesday, September 9, 2008
Wed. 9-10-08 W.O.D.:
Wed. 9-10-08 W.O.D.:
Warm Up: 1 Round
Shoulder Circles + High Kness Slow/Fast + Squats + Lateral Shuffle + Bear Crawl + Lateral Plank Walks
W.O.D.: 5 Rounds Best Time
Burpees + Run Front Lot + 20 Push Ups + Run Front Lot + 30 Dips + Run Front
Circus,air-gymnast on the rings/Duo Volkov's
Monday, September 8, 2008
Tues. 9-9-08 W.O.D:
Tues. 9-9-08 W.O.D.:
Warm Up: 1 Round
Shoulder Circles + Push Ups + Sit Ups + Band Rows single arm + Leg raises
W.O.D.: 3 Rounds per station. (60 sec. per exercise with 20 sec. rest)
Jump Rope + Leg Raises + Lateral Hops + GHD Sit Ups + Toe Taps + MB Trunk Rot. + Step Ups
Chinese Jump Rope Team
Get a grip on your Bench
Here's a perfect example of why you should ALWAYS have your thumbs gripped around the bar on a bench press. Don't make the same mistake as the guy in this video.
Subscribe to:
Posts (Atom)
Posts
.JPG)
