W.O.D. - 6/17/09

AFAP-5 Rounds
CrossFit "Kelly"

Red Lap
30 Box Jump (24")
30 Wall Ball

Chocolate Peanut Butter Fudge

Ingredients:
2 cups canned pure pumpkin
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 tbsp. Better ‘n Peanut Butter, room temperature

Directions:
Preheat oven to 350 degrees. Combine pumpkin with the brownie mix in a large bowl; stir until smooth. Spray a small baking pan (6" X 6" or 8" X 4" work best - no larger!) with nonstick cooking spray and pour in the mixture. Spoon 2 tbsp. of Better ‘n Peanut Butter on top and use a knife to swirl peanut butter around. Cook for approximately 35 minutes. The batter will remain very thick and fudgy, and it should look undercooked. Remove from oven. Cover with aluminum foil and let cool in fridge for a couple of hours. Cut into 36 squares.

Serving Size: 1 piece (approx. 1.3 oz.)
Calories: 63
Fat: 1g
Sodium: 56mg
Carbs: 13.5g
Fiber: 1g
Sugars: 9g
Protein: 1g
* 1 Point

W.O.D. - 6/16/09

AMRAP-20 Minutes

Red Lap
10 Push Ups
10 Sit Ups
Superman (10 Sec Hold)

Spotted on Shelves

Crystal Light Frozen Pops - These pops are fat-free and sugar-free, and they have just 15 calories and 4g carbs each POINTS® value 0*.

Ocean Spray Instant Oatmeal with Cranberries – Each pack has 160 calories, 2g fat, 32 - 33g carbs, 3 - 4g fiber, and 4g protein POINTS® value 3*.

Oreo Wafer Sticks Fun Stix - Each package has two Oreo-crème-lined sticks for just 90 calories, 3.5g fat, and 13g carbs POINTS® value 2*.

W.O.D. - 6/15/09

AMRAP-20 Minutes

3 Burpees
6 KB Clean and Press (each side)
9 SDLHP (75 lbs)
12 Mountain Climbers

PB&J Cocoa-nana Trail Mix
PER SERVING (3/4 cup): 110 calories, 2g fat, 132mg sodium, 22g carbs, 1g
fiber, 12g sugars, 2g protein POINTS® value 2*

Ingredients:
2 Nature Valley Crunchy Granola Bars (1 pack), Peanut Butter
3/4 cup Cocoa Puffs cereal
2 servings (about 1 cup) Gerber Finger Foods Fruit Puffs, Banana
1 oz. (about 1 cup) freeze-dried strawberries (like the ones by Just
Tomatoes, Cereal Toppers, and Trader Joe's)

Directions:
Cut granola bars into small bite-sized pieces. Place granola pieces along with other ingredients in a sealable plastic bag or in an airtight container with a lid. Secure and shake well to mix.

W.O.D. - 6/14/09

Rest

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Spotted on Shelves

Luna Cookie Whole Grain Snacks - Each snack has 130 - 140 calories, 2.5g fat, 26 - 27g carbs, 4g fiber, and 3g protein POINTS® value 2. There's also a Peanut Butter Chocolate flavor, but that has slightly higher stats (150 calories, 6g fat, and a POINTS® value of 3.

Sunkist Light Smoothies - An 8-oz. serving has 80 calories, 19 - 20g carbs, 0 - 2g fiber, and <1 - 1g protein (POINTS® value 1 - 2*), and each bottle has about two servings.

Honey Kix - You get 1 1/4 cups for 120 calories, 1g fat, 28g carbs, 3g fiber, and 2g protein (POINTS® value 2*).

W.O.D. - 6/13/09

AMRAP-20 Minutes

5 Pull Ups
Bird Dogs(10sec/side)
5 Deadlifts (135 lbs)
5 Pull Over/Sit/Stand

Spotted on Shelves

Trop50 - An 8-oz. serving has 50 calories, 0g fat, 13g carbs, 0g fiber, and <1g protein (POINTS® value 1*)

Kashi Mexicali Black Bean Thin Crust Pizza - Each serving (1/3rd of the pie) contains 210 calories, 7g fat, 27g carbs, 4g fiber, and 13g protein (POINTS® value 4*)

Hershey's 100 Calorie Whipped Vanilla Bars - They have 3g fat, 18g carbs, 0g fiber, and <1g protein (POINTS® value 2*) each

W.O.D. - 6/12/09

Medicine Ball-200/400

Follow the instructions posted on the wall in the cage. You can also find this at the Men's Health Website if you search for it.

W.O.D. - 6/11/09

AFAP-Deck of Cards

Hearts-Push Ups
Diamonds-Mason Twists
Clubs-Box Jumps
Spades-Mountain Climbers
Jokers-10 KB Figure8 to Hold

Using a Full Deck of Cards, shuffle well, then flip one over at a time and complete the exercise associated with the suit of the card. The face cards are 10, and the Aces are 11. Jokers are 20 since there are only 2 in the deck. To lessen the level of difficulty, take out the Jokers, Aces, and/or some of the face cards.

Compare your time to W.O.D. - 4/17/09

The Power of Pits

For a hefty helping of disease-fighting antioxidants, sink your teeth into a juicy PEACH, NECTARINE, or PLUM. Each stone fruit has potent antioxidants.

Spotted on Shelves

Kashi Tuscan Veggie Bake
PER SERVING (One 10-oz. container): 260 calories, 9g fat, 700mg sodium,
42g carbs, 8g fiber, 8g sugars, 7g protein, POINTS® value 5*

Gorton's Grilled Shrimp, Classic Grilled
PER SERVING (4 oz., about 8 shrimp): 110 calories, 1.5g fat, 960mg sodium,
5g carbs, 0g fiber, 1g sugars, 18g protein, POINTS® value 2*

Gorton's Grilled Salmon, Classic Grilled
PER SERVING (One 3.15-oz. fillet): 100 calories, 3g fat, 270mg sodium, 2g
carbs, 0g fiber, 1g sugars, 15g protein, POINTS® value 2*

W.O.D. - 6/10/09

Rest

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Amy's Teriyaki Bowl
PER SERVING (One 9.5-oz. container): 290 calories, 4.5g fat, 780mg sodium, 52g carbs, 4g fiber, 15g sugars, 10g protein, POINTS® value 5*

Lean Pockets, Cheeseburger
PER SERVING (One 4.5-oz. piece, 1 Pocket): 290 calories, 8g fat, 550mg sodium, 41g carbs, 3g fiber, 12g sugars, 12g protein, POINTS® value 6*

Lean Cuisine Flatbread Melts, Chicken Philly
PER SERVING (One 6.5-oz. package): 330 calories, 8g fat, 650mg sodium, 41g carbs, 5g fiber, 3g sugars, 21g protein, POINTS® value 6*

W.O.D. - 6/9/09

Check bulletin board in the Cage for the W.O.D.

W.O.D. - 6/8/09

2 Mile Run

PART 2: Breakfast is the most important meal of the day! Try these delicious quick and easy breakfasts!

Two PB-and-Banana Wraps With Milk
2 Tbsp peanut butter, 2 Eggo Special K waffles, 1 medium banana, 1/2 pint fat-free chocolate milk. Spread a tablespoon of peanut butter over each waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk.
Benefits: The banana is packed with potassium a heart protector. Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber

The Santa Fe Burrito
2 eggs, 1 c Santa Fe frozen mixed vegetables, 1 flour tortilla, 1/2 c low-fat shredded Cheddar cheese, 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat.
Benefits: This meal is packed with protein. Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber


Almond-Butter-and-Raisin Sandwich with Smoothie
2 Tbsp almond butter, 2 Eggo Special K waffles, 1 Tbsp raisins, 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie.
Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic. Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber

W.O.D. - 6/7/09

AFAP-10 Rounds

5 KB Clean and Press (each side)
5 SDLHP (75 lbs)
5 Dips

Compare to W.O.D. - 4/14/09

PART 1: Breakfast is the most important meal of the day! Try these delicious quick and easy breakfasts!

Blueberry Smoothie with Toasted-Cheese Sandwich
2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! Cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds.
Benefits: The cheese and milk in this meal are essential for building and maintaining new muscle and keeping blood-pressure levels down. Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

Grab-and-Go Breakfast 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter. Squeeze the peanut butter out of its pack onto your apple slices as you eat.
Benefits: Vita muffins contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber

Minute Omelette with Toast
1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole wheat bread 1 Tbsp almond butter 1 c Welch's grape juice. Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice.
Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar. Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber

Trail Mix

PER SERVING (1 cup): 119 calories, 4.5g fat, 34mg sodium, 21g carbs, 4g fiber, 10g sugars, 2g protein POINTS® value 2*

Ingredients:
2 cups popped 94% fat-free kettle corn popcorn
2 servings (about 1 cup) Gerber Finger Foods Fruit Puffs, Cherry
1 cup Gerber Mini Fruits, Banana Pineapple
1/2 cup Fiber One bran cereal (original)
2 ounces (about 1/2 cup) dark-chocolate-covered almonds

Directions:
Combine all ingredients in a sealable bag or an airtight container with a lid. Seal bag or secure lid, and give it a shake.

W.O.D. - 6/6/09

Rest

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Spotted on Shelves

Frank's RedHot Wings Sauce in Sweet Heat BBQ A tbsp. has 20 calories, no fat, and 5g carbs POINTS® value 0*

Dreyer's/Edy's Slow Churned Snack Size Cups The Vanilla Bean and Chocolate each have 150 - 170 calories, 5 - 6g fat, 23 - 25g carbs, 0 - 1g fiber, and 4 - 5g protein POINTS® value 3 - 4*. The Mint Chocolate Chip has a POINTS® value of 5*

Annie Chun's Udon Soup Bowl Half a bowl has 110 calories, 0.5g fat,
22g carbs, 1g fiber and 3g protein POINTS® value 2*

W.O.D. - 6/5/09

AFAP-21/15/9

Deadlifts
Mason Twists
Push Ups
Leg Raises

Antioxidants....why all the hype?!?!?!

Everyone has heard the word antioxidant......but who knows why they are so important for our overall health and wellness????

Antioxidants and Cancer Prevention: Fact Sheet

Key Points

Antioxidants protect cells from damage caused by unstable molecules known as free radicals.

Laboratory and animal research has shown antioxidants help prevent the free radical damage that is associated with cancer. However, results from recent studies in people (clinical trials) are not consistent.

Antioxidants are provided by a healthy diet that includes a variety of fruits and vegetables.

What are antioxidants?
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.

Can antioxidants prevent cancer?
Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer. However, information from recent clinical trials is less clear. In recent years, large-scale, randomized clinical trials reached inconsistent conclusions.

Which foods are rich in antioxidants?
Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. The list below describes food sources of common antioxidants.
• Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.
• Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
• Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
• Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish.
• Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods.

Restaurant DOs and DON'Ts!

DO start your meal off with a house salad (light dressing on the side) or some minestrone soup. Broth-based soup before a meal often means lower
calorie-intake

DON'T be afraid to make special requests, just make sure you’re nice when you do it. Swap fatty sides for veggies. Ask for whole-wheat pasta in place of regular many places offer up the fiber- rich stuff as an alternative to plain white pasta

DO save some to take home

DON'T eat bread AND pasta at the same meal

DO have a glass of wine, if you like, but control yourself. A 4-oz. serving has about 100 calories and a POINTS® value of 2*

W.O.D. - 6/4/09

AMRAP-20 Minutes

5 Pull Ups
10 Alt Hammer Strikes (5 ea)
20 Tire Jumps
30 Seated Knee Tucks

Spotted on Shelves

Del Monte Fruit Chillers Frozen Fruit Sorbet Freeze & Eat Tubes In Strawberry Snow Storm and Grape Berry Blizzard, each tube has 55 calories, 13g carbs, and <1g fiber POINTS® value 1*

Just Bare Nothing But All Natural Chicken Breast Fillets and Tenders - A 4-oz. serving has 110 calories, 1g fat, and 25 - 27g protein POINTS® value 2*

Healthy Ones Thin-Sliced Lunchmeats A serving of each (4 - 7slices) has just 60 calories, 1.5g fat, 1 - 4g carbs, and 8 - 11g protein POINTS® value 1*

W.O.D. - 6/3/09

AFAP-3 Rounds

20 Box Jumps
10 Ball Slams
10 Burpees
20 Tuck Jumps
10 Ball Slams
10 Burpees

Spotted on Shelves

Glacéau Vitaminwater10 An 8-oz. serving of each has just 10 calories, that's 25 calories per bottle.

Butterball Thin & Crispy Turkey Bacon A 3-slice serving of these skinny strips has 50 calories, 3.5g fat, 1g carbs, 0g fiber, and 5g protein POINTS® value 1*

Zoe's Granola Cereals You get a nice 3/4-cup serving for 190 calories, 4.5 - 5g fat, 32 - 34g carbs, 7 - 8g fiber, and 8g protein POINTS® value 3*

W.O.D. - 6/2/09

Rest

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Welcome Friends from the UK

While doing research on who is checking our site I came across a surprising location, Wigan, UK!! The OBPD Fitness Committee wanted to take this time and welcome you to our site. We have noticed that you tend to check our site on a regular basis, sometimes more than our own users do. We were wondering how you came across our site and what use you get from it. We are always looking for additional input on how to tweak what we do, and it would be great to hear from you. Please click on the comment box below this post and tell us about yourself. If you could also let us know how our website has helped you it would be greatly appreciated.

Spotted on Shelves

Today's Farm Freeze-Dried Fruit Snacks Each package contains 45 - 90 calories, 0 - 0.5g fat, 12 - 20g carbs, 0 - 4g fiber, and 0 - 1g protein POINTS® value 0 - 2*

Hershey's Extra Dark Chocolate Assortment, Pure Dark Chocolate, Pure Dark Chocolate Infused with Raspberry Flavor Each 4-piece serving contains 180 calories, 14g fat, 21g carbs, 4g fiber, and 3g protein POINTS® value 4*

Dreyer's/Edy's Slow Churned Light Ice Cream in Girl Scouts Cookie Flavors A half-cup serving of either has 120 calories, 4.5g fat, 18 - 19g carbs, 0g fiber, and 3g protein POINTS® value 3*

W.O.D. - 6/1/09

AFAP-4 Rounds

Blue Lap
25 Push Ups
50 Air Squats

California Veggie Heaven

Entire salad: Approx. 250 calories, 6.5g fat, 1,045g sodium, 40g carbs, 8g fiber, 17g sugars, 10.5g protein, 5 Points

3 cups mixed baby greens + 1/2 cup cucumbers + 1/2 cup mushrooms + 1/2 cup alfalfa spouts + 1/4 cup sweet peppers + 1/4 cup garbanzo beans +1 tbsp. raisins + 2 tbsp. feta cheese + 1 tsp. sunflower seeds + 2 tbsp. fat-free honey mustard dressing. The combo of veggies, along with feta, raisins and sunflower seeds make this a decadent treat. Feel free to garnish with a handful of shredded carrots instead!

W.O.D. - 5/31/09

AMRAP-20 Minutes

10 Ball Slams
10 MB Twists
10 Ring Push Ups
10 Jump Rope

Southwest Salad

Entire salad: Approx. 275 calories, 5.5g fat, 785g sodium, 36g carbs, 9g fiber, 13g sugars, 26g protein, 5 Points

3 cups romaine lettuce + 1/2 cup tomatoes + 1/2 cup red pepper strips + 1/4 cup corn niblets + 1/4 cup black beans + 1/2 cup chunk chicken + 2 tbsp. salsa + 2 tbsp balsamic vinegar Feel free to dazzle it up a little more with some shredded fat free cheese and/or some crushed fat-free tortilla chips

W.O.D. - 5/30/09

AMRAP-20 Mins

5 Push Ups
5 Leg Raises
10 Wall Ball
10 KB Swings

This was the Inaugural WOD for the Fitness Group on 3/7/09. Compare your results to gauge your progress!

Tuna Salad on Whole Wheat
Points value: 6
Servings: 4

Ingredients:
8 slices Weight Watchers 100% whole wheat bread
12 oz canned chunk white tuna in water, drained
1/3 cup onions finely minced
1/3 cup celery finely minced
1/3 cup reduced calorie mayonnaise
1 large tomato thinly sliced
1 cup lettuce, baby leaves

Directions:
Place tuna in a mixing bowl and flake with a fork until very fine. Add onions, celery and mayonnaise; mix well. Top a slice of bread with a heaping 1/3 cup of tuna, 1/4 of tomato slices and 1/4 cup of lettuce; top with another slice of bread. Yields 1 sandwich per serving.

W.O.D. - 5/29/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Chopped Greek Salad
Points value: 3

Ingredients:
2 tbsp olive oil, extra virgin
2 tbsp water
1 tsp lemon zest
2 tbsp fresh lemon juice
1/4 tsp table salt
1/4 tsp black pepper
3 tbsp dill, or mint, fresh chopped
3 tbsp scallions sliced
1 1/2 cup of tomatoes, diced
1 1/2 cup of cucumbers, diced seedless
8 medium olives, Kalamata, pitted and chopped
6 cups Romaine lettuce shredded
1/4 cup crumbled feta cheese

Directions:
In a medium bowl, whisk together oil, water, lemon zest, lemon juice, salt and pepper until blended; stir in dill and scallions. Add tomatoes, cucumbers and olives; toss to mix and coat. Place 1 1/2 cups of lettuce on each of 4 salad plates; top each with about 3/4 cup of tomato mixture and then 1 tbsp of feta.

W.O.D. - 5/28/09

Med Ball 200/400

"Core Killer"

See print out of exercises posted next to White Board

Italian Arugula Salad
Points value: 3

Ingredients:
2 tbsp. red wine vinegar
2 tbsp water
2 tbsp olive oil, extra virgin
1/4 tsp table salt
1/4 tsp black pepper
8 cups arugula baby leaves
2 cups cremini mushrooms
1 cup grape tomatoes halved
1/4 cup red onion thinly sliced
1 oz Parmesan cheese

Directions:
In a large bowl, whisk together vinegar, water , oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat. Transfer 2 1/2 cups of salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad.

W.O.D. - 5/27/09

AFAP-10 Rounds

10 Ring Rows
10 Box Jumps
Superman (10 Sec Hold)
Ramp Run

Metabolism Boosters and Busters-

Boosters:
Sip green tea
Kick cardio into high gear
Eat mini-meals
Have a cup of Java

Busters:
Eat too few calories
Skip breakfast
Extreme Stress
Neglect strength training

W.O.D. - 5/26/09

Power Output Test (8 mins)

KB Clean and Press

4 Blue Lap (Cool Down)

Compare results to W.O.D. - 3/31/09

Are you looking for fiber filled foods? If so, try these:

PEARS
PISTACHIOS
BERRIES
ARTICHOKES
LENTIL BEANS
EDAMAME
LIGHT POPCORN
WHOLE GRAIN BREAD

W.O.D. - 5/25/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Cool 'n Creamy Fruit Soup
PER SERVING (1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g
fiber, 13.5g sugars, 8.5g protein -- POINTS® value 2*

Ingredients:
3/4 cup red grapefruit segments (if packaged, packed in juice and drained)
5 strawberries
2/3 cup fat-free plain Greek yogurt
1/3 cup light vanilla soymilk
3 tbsp. Splenda No Calorie Sweetener (granulated)
1/4 tsp. cinnamon
1/4 tsp. vanilla extract

Directions:
In a blender, combine all ingredients except for the yogurt. Puree until smooth. Add yogurt and blend on low speed until just mixed. Refrigerate until chilled, or until you are ready to serve. MAKES 2 SERVINGS

W.O.D. - 5/24/09

Run

31st St to York and Back (This is slightly under 2 miles)

Peachy-Keen Black Bean Soup
PER SERVING (1/8th of recipe, about 1 cup): 151 calories, 0.5g fat, 610mg sodium, 27g carbs, 7.25g fiber, 5g sugars, 7g protein, 2 points

Ingredients:
Three 15-oz. cans black beans, rinsed and drained
4 1/2 cups (36 oz.) fat-free chicken or vegetable broth
One 12-oz. jar peach salsa or another fruity, tomato-based salsa
1 tsp. cumin
Optional toppings: fat-free sour cream, chopped cilantro, lime wedges

Directions:
Pour about half of the rinsed and drained beans into a blender. Add around half of the broth, half of the salsa, and half of the cumin. Blend until mixture is smooth and fully pureed, and then transfer it to a large container with a lid. Repeat blending process with remaining ingredients. Add that batch to the container, and give the mixture a good stir. Cover and refrigerate for at least 1 hour to allow soup to thicken and flavors to blend. Once you're ready to serve, stir soup thoroughly. Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and/or a squeeze of lime. MAKES 8 SERVINGS

W.O.D. - 5/23/09

AMRAP-20 Minutes

3 Pull Ups
6 Floor Wipers (135 lb Barbell)
9 Push Ups
12 Mountain Climbers
15 Sec Superman

W.O.D. - 5/22/09

AMRAP-20 Minutes

10 KB Swings
5 KB Lunges (2 Ct)
10 KB Figure8toHold
20 Jump Rope

Creamy-Good Eggplant Dip
1/4 recipe: 55 calories, <0.5g fat, 175mg sodium, 11.5g carbs, 2g fiber, 4.5g sugars, 3g protein, 1 Point

Ingredients:
1 large eggplant (large enough to yield about 2 cups cooked flesh)
1 bulb garlic
1/2 cup fat-free plain yogurt
3 tbsp. dried parsley
1 and a 1/2 tbsp. lemon juice
1/4 tsp. salt

Directions:
Preheat oven to 400 degrees. Remove excess papery skin surrounding the garlic bulb (but don't peel completely) and wrap bulb in tinfoil. Pierce eggplant in several places with a fork. Place eggplant in a baking dish sprayed lightly with nonstick spray. Place dish and foil-wrapped garlic in the oven and cook for 40 minutes (or until soft & tender), flipping eggplant halfway through. Remove eggplant and garlic from oven and allow to cool. Once cool enough to handle, peel garlic cloves and place them in a blender. Slice eggplant open and peel back skin. Measure out 2 cups eggplant flesh and place in blender as well. Add yogurt, parsley, salt, and lemon juice to the blender and puree until well mixed. If desired, season to taste with pepper, more salt, and/or red pepper flakes. Makes approximately 4 half- cup servings

Tuna Noodle Casserole

Ingredients:
3 packages House Foods Tofu Shirataki Noodles, Fettuccine Shape
1 packet of tuna (7 oz.) packed in water
1 10.75 oz. can 98% Fat Free Campbell's Cream of Mushroom Soup
1 wedge The Laughing Cow Light cheese, Original Swiss
1/2 cup frozen peas
3 tbsp. reduced-fat parmesan cheese
salt, pepper, garlic powder and *cayenne pepper to taste

Directions:
Preheat oven to 375 degrees. Rinse and drain noodles well. Cut noodles. Microwave noodles for one minute and pat dry. Melt Laughing Cow Light cheese wedge into noodles, microwaving again for 20 seconds if necessary. Mix cheese wedge thoroughly into noodles. Add tuna and peas and stir well. Put noodle/cheese mixture into a casserole dish. Add your can of soup and one tbsp. of parmesan and mix well. Season to taste. Top with remaining two tbsp. of parmesan and bake in your preheated 375-degree oven for 20-25 minutes. Serves 4.

Serving Size: 1/4 of recipe
Calories: 167
Fat: 5g
Sodium: 895mg
Carbs: 14g
Fiber: 4g
Sugars: 2g
Protein: 17g
* 3 Points

W.O.D. - 5/21/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Zucchini Pancakes
(1 pancake): 50 Calories, <0.5g Fat, 8 Carbs, 1.2g Fiber, 4g protein 1pt

Ingredients:
2 x 8 oz. pkgs. House Tofu Shirataki Noodles
4 egg whites
1 cup Crum Creek Pancake Mix (regular pancake mix can be substituted)
1 tsp. salt
3/4 cup green onions (scallions), chopped
4.5 cups zucchini, shredded
1 cup finely sliced fresh mushrooms

Rinse noodles well and cut into 2-3 inch pieces. Next, combine egg whites, Crum Creek pancake mix and salt in a bowl. Stir in noodles, green onions, mushrooms and zucchini. Place skillet over medium heat, and coat with non-stick cooking spray. When hot, scoop 1/3 cup of the mixture (per pancake) onto the skillet. Cook until underside is golden, then flip and cook the other side. Continue until all the batter is gone. Makes 15, 4-inch pancakes. Serve with a dollop of fat free sour cream or even some salsa.

W.O.D. - 5/20/09

AFAP-10 Rounds

5 One Leg Step Ups (2 Ct)
5 Pull Ups/10 Inv Rows
Side Plank (10 Sec/Side)

Followed by 4 Blue Laps

Wondering how to survive a trip to the Golden Arches?

Hamburger (Single) 250 calories, 9g fat, 31g carbs, 2g fiber POINTS® value 5*

Premium Grilled Chicken Classic Sandwich without Mayo - 370 calories, 4.5g fat, 50g carbs, 3g fiber POINTS® value 7* Ask for a regular bun instead of that Honey Wheat one, and knock the total down to 280 calories, 4g fat, 32g carbs, and 1g fiber POINTS® value 6*

Chipotle BBQ or Honey Mustard Snack Wrap with Grilled Chicken - 260 calories, 9g fat, 27 - 28g carbs, 1g fiber POINTS value 6* Ditch the cheese and your snack wrap will then contain 220 calories, 6g fat, 27g carbs, and 1g fiber POINTS value 5*

Fruit 'n Yogurt Parfait - 160 calories, 2g fat, 31g carbs, 1g fiber POINTS value 3*

Apple Dippers with Low Fat Caramel Dip - 100 calories, 0.5g fat, 23g carbs, 0g fiber POINTS value 2*

Vanilla Reduced Fat Ice Cream Cone - 150 calories, 3.5g fat, 24g carbs, 0g fiber POINTS value 3*

W.O.D. - 5/19/09

AMRAP-20 Minutes

10 Ring Push Ups
10 Supine Bicycle (4 Ct)
10 Back Squats (95 lbs)

Wondering how to survive a trip to the Golden Arches?

Order an Egg McMuffin without cheese you've still got Canadian bacon 'n eggs and it'll total only 250 calories, 9g fat, 29g carbs, and 2g fiber POINTS® value 5*

English Muffin(Dry)- 160 calories, 3g fat, 27g carbs, 2g fiber POINTS® value 3*

Medium Nonfat Latte with Sugar Free Vanilla Syrup - 90 calories, 0g fat, 22g carbs, 0g fiber POINTS® value 2*

Premium Bacon Ranch Salad with Grilled Chicken (No Dressing) - 260 calories, 9g fat, 12g carbs, 3g fiber POINTS® value 5* Ditch the cheese and you're down to 210 calories, 5g fat, 11g carbs, and 3g fiber POINTS® value 4*

Premium Asian Salad with Grilled Chicken (No Dressing) - 300 calories, 10g fat, 23g carbs, 5g fiber POINTS® value 6* Ditch the almonds and this salad will have 230 calories, 4g fat, 21g carbs, and 4g fiber POINTS® value 4*

Newman's Own Low Fat Balsamic Vinaigrette - 40 calories, 3g fat, 4g carbs, 0g fiber POINTS® value 1*

Newman's Own Low Fat Family Recipe Italian Dressing - 60 calories, 2.5g fat, 8g carbs, 0g fiber POINTS® value 1*

W.O.D. - 5/18/09

AFAP-10 Rounds

5 Tire Flips
5 SledgeHammer Tire Strikes (2 Ct)
10 Tire Jumps

Followed by 5 Ramp Sprints

Looking for a chilly treat? Try these-

The Skinny Cow Skinny Dippers: 1 bar = 80 calories, 3g fat, 11g carbs, 2g fiber

The Skinny Cow Mini Fudge Bars: 1 bar = 50 calories, 1g fat, 19g carbs, 0.5g fiber

The Skinny Cow Low Fat Fudge Bars: 1 bar = 100 calories, 1g fat, 22g carbs, 4g fiber

Weight Watchers GIANT Ice Cream Bars - Latte and Chocolate Fudge: 1 bar = 90-110 calories, 1g fat, 21-25g carbs, 4-5g fiber

Weight Watchers Chocolate Mousse Ice Cream Bars: 1 bar = 60 cals, 0.5g fat, 14g carbs, 3g fiber

Healthy Choice Fudge Bars: 1 bar = 80 calories, 1g fat, 13g carbs, 4g fiber

Fudgsicle No Sugar Added Fudge Bars: 1 bar = 40 calories, 1g fat, 10g carbs, 2g fiber

Sugar Free Popsicles: 1 pop = 15 - 20 calories, 0g fat, 3 - 4g carbs, 0g fiber

No Sugar Added Creamsicles: 1 pop = 25 calories, 0g fat, 10g carbs, 1g fiber

W.O.D. - 5/17/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Police Memorial Workout Results

Thanks again to everyone who participated in the 2009 Police Memorial Workout. Oak Brook set the bar high with the best overall time and largest contingent of personnel participating!! This is a credit to each and every one of us! You can view the complete results at Trinity Training Group's website. Our results were:

-Mark King - 7:59 barbell, D/S Bruce K Lee, SD Riverside County CA, EOW: May 13, 2003.

-Andrew Franczak - 12:58 barbell, PO Eric DeWit, PD Matteson IL, EOW: Feb 17, 2003.

-Dave Kolzow - 8:13 barbell, PO James Manor, PD Las Vegas Metro NV, EOW: May 7, 2009.

-George Peterson - 8:46 barbell, PO Richard J Barth, PD Downers Grove IL, EOW: Mar 18, 1974.

-Jason Wood - 10:12 barbell, S/A Pete E Lackey, Illinois State Police, EOW: Nov 27, 1972.

-Jeff Weber - 6:37 barbell, PTLM Anthony Raymond, PD Hillside IL, EOW Oct 1, 1972.

-Jason Cates - 4:37 barbell, LT James B Waters, SD Chester County SC, EOW: May 9, 1970.

-Brian Duhig - 8:33 barbell, SGT John H Gilbert, PD Brockton MA, EOW: Mar 8, 1984.

-Bill Gabel - 5:38 barbell, PO Eric Kelly, PD Pittsburgh PA, EOW Apr 4, 2009

- Lou Perez - 12:59 barbell, PTLM Michael Browning, PD West Chicago IL, EOW: Apr 20, 1992

It is great to see us be able to get together as a group to honor the men and women who came before us. If you completed this workout another time please see or e-mail me your time and officer information so I can add it to our list. Great Job everyone.

Watch: http://blutube.policeone.com/Clip.aspx?key=B75FD101976451D6

Spotted on Shelves

Amy's Organic Light in Sodium Chunky Tomato Bisque
PER SERVING (1 cup): 120 calories, 3.5g fat, 340mg sodium, 21g carbs, 2g fiber, 14g sugars, 2g protein POINTS® value 2*

Jell-O Sugar Free Fat Free Instant Pudding Mix
PER SERVING (1 unprepared serving, about 1 tbsp.): 25-35 calories, 0g fat, 300-320mg sodium, 6-8g carbs, 0-<1g fiber, 0g sugars, 0-<1g protein POINTS® value 1*

House Foods Tofu Shirataki Noodles
PER SERVING (4 oz., half a package): 20 calories, 0.5g fat, 15mg sodium, 3g
carbs, 2g fiber, 0g sugars, 1g protein POINTS® value 0*

W.O.D. - 5/16/09

AFAP

4 Red Laps Followed by 5 Ramp Sprints

Memorial Challenge

Congrats to all the OBPD Officers who completed the Police Memorial Workout!!!!! Remember it doesn't matter if you finished first or last, cause it wasn't about us, it was about the fallen Officers we represented!!!!

Spotted on Shelves

Fage Total 0% Greek Yogurt
PER SERVING (One 6-oz. container): 90 calories, 0g fat, 65mg sodium, 7g
carbs, 0g fiber, 7g sugars, 15g protein POINTS® value 2*

Pillsbury Crescent Recipe Creations
PER SERVING (1/6th of package): 120 calories, 6g fat, 300mg sodium, 16g
carbs, <1g fiber, 3g sugars, 2g protein POINTS® value 3*

Fiber One Bran Cereal (Original)
PER SERVING (1/2 cup): 60 calories, 1g fat, 105mg sodium, 25g carbs, 14g
fiber, 0g sugars, 2g protein POINTS® value 0*

Spray Butter vs. Light Buttery Spread

I Can't Believe It's Not Butter Spray Vs. Brummel & Brown

ICBINB
PER SERVING (5 sprays): 0 calories, 0g fat, 15mg sodium, 0g carbs, 0g
fiber, 0g sugars, 0g protein POINTS® value 0*

B&B
PER SERVING (1 tbsp.): 45 calories, 5g fat, 90mg sodium, 0g carbs, 0g fiber,
0g sugars, 0g protein POINTS® value 1*

THE BOTTOM LINE: ICBINB is terrific for day-to-day usage if you're trying to
cut calories and you only need a few spritzes. In small portions it's virtually
calorie-free. Each teaspoon (25 sprays) has 20 calories and 2g fat so it's actually got more calories and fat than B&B. When it comes down to a multi-useful, delicious, straight-up butter swap, we prefer Brummel & Brown.

W.O.D. - 5/15/09

Police Memorial Workout - "RANDY"
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html

75 Reps of 75 lbs (From Ground to Overhead with Full Extension)

This event was created by Lou Hayes and our friends at Trinity Training Group. The purpose is to honor those officers who have given their lives in the line of duty. There will be several of us completing the workout at their location. You MUST do this workout in memory of a specific officer who has lost his/her life this year. The name of that officer, the agency employed by, and end of watch date should be provided to the facilitators of this event. If you can't make it complete the workout in The Cage. If this is the case, please post your time, officer's name, agency, and end of watch date in the comments section.

This workout is based on the CrossFit Heroes workout Randy. It was named after Randal Simmons of LAPD SWAT, who was murdered in February 2008.

W.O.D. - 5/14/09

AFAP-4 Rounds

Red Lap
20 Leg Raises
20 Mason Twists (4 Ct)

Coffee-mate Fat Free or Sugar Free liquid creamers Vs. Coffee-mate Fat Free or Sugar Free powdered creamers

Fat Free or Sugar Free Liquids
PER SERVING (1 tbsp.): 10-30 calories, 0-1g fat, 0-30mg sodium, 1-5g carbs, 0g fiber, 0-5g sugars, 0g protein POINTS® value 0-1*

Fat Free or Sugar Free Powders
PER SERVING (1 tbsp.): approx. 30-40 calories, 0-2.5g fat, 0-15mg sodium, 2-8g carbs, 0g fiber, 0-5g sugars, 0g protein POINTS® value 0-1*

THE BOTTOM LINE: The Fat Free Original liquid is a great way to make your
dishes/drinks taste creamier. The Original powdered stuff is fine. As for flavored Coffee-mate, stick with the powders exclusively. The liquid versions rack up calories WAY too quickly.

W.O.D. - 5/13/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Jennie-O Extra Lean Turkey Bacon Vs. Hormel Real Crumbled Bacon

Extra Lean Turkey Bacon
PER SERVING (1 strip): 20 calories, 0.5g fat, 140mg sodium, 0g carbs, 0g fiber, 0g sugars, 3g protein POINTS® value 0*

Real Crumbled Bacon
PER SERVING (1 tbsp.): 25 calories, 1.5g fat, 190mg sodium, 0g carbs, 0g fiber, 0g sugars, 3g protein POINTS® value 1*

THE BOTTOM LINE: If you want a strip of bacon, the turkey stuff is good. For true, authentic bacon flavor, stick with the crumbles. They're ideal for soups, salads, baked potatoes, and more.

W.O.D. - 5/12/09

AMRAP-20 Minutes

5 Pull Ups/10 Inv Rows
5 Deadlifts (135 lbs)
Bird Dog (10 Sec/Side)

Fat-Free Cheese vs. Reduced-Fat Cheese

Kraft Fat Free Cheese(Slices and Shreds) Vs. Kraft 2% Milk Cheese(Slices and Shreds)

Fat Free Slices
PER SERVING (1 slice): 30 calories, 0g fat, 280mg sodium, 2g carbs, 0g fiber, 1g sugars, 5g protein POINTS® value 1*

2% Milk Slices
PER SERVING (1 slice): 45-50 calories, 2.5-3g fat, 260-360mg sodium, 1-2g carbs, 0g fiber, 1-2g sugars, 4g protein POINTS® value 1*

Fat Free Shreds
PER SERVING (1/4 cup): 45 calories, 0g fat, 280-340mg sodium, 2g carbs,
0g fiber, 0g sugars, 8-9g protein POINTS® value 1*

2% Milk Shreds
PER SERVING (1/4 cup): 70-80 calories, 4-6g fat, 200-240mg sodium, 1g carbs, 0g fiber, 0g sugars, 7-8g protein POINTS® value 2*

THE BOTTOM LINE: Fat-free cheese doesn't melt as well as the reduced-fat, but it's great on its own or as a topping for sandwiches and salads. It's fantastic for keeping calorie counts down in recipes that already have a lot of flavor coming from other ingredients, like pizzas and Mexican swaps. The 2% stuff is perfect for adding taste and texture of things made mostly from low-cal and fat-free ingredients

W.O.D. - 5/11/09

AFAP-10 Rounds

10 Wall Ball
10 Ring Push Ups

Spotted on Shelves

Baked Classics Potato Crisps - Each 1-oz. bag has just 120 calories, 1.5 - 2.5g fat, 19g carbs, 1g fiber, and 1g protein POINTS® value 2*

Jell-O Sugar Free Gelatin with Antioxidants - If you like desserts to have cancer-fighting abilities, you'll be pleased to know that Jell-O has just launched a line of 10-calorie gelatin snack cups that are enhanced with vitamins A and E.

Praeventia Cookies in Dark Chocolate Chip 70% Cocoa with Red Wine
Extract and Orange Zest with Green Tea Extract - Each pouch contains eight cookies and has 140-150 calories, 5-6g fat, 21-22g carbs, 3-4g fiber, and 2g protein POINTS® value 3*

W.O.D. - 5/10/09

AFAP-Medicine Ball 200/400
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=b031b671d468d110VgnVCM10000013281eac____#

Complete 20 reps of each of the 10 exercises listed below (200 Reps Total.) To make it more difficult do the circuit two times (400 Reps Total.)

1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.

2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.

3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.

4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

5. Medicine-Ball Situp Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.

6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.

7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.

8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.

9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.

10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.

Secret Foods Worth Seeking Out

Fruit Pearls - Each container has just 50 - 140 calories, 0 - 9g fat, 12 - 17g carbs, 4 - 6g fiber, and 0 - 4g protein POINTS® value 0 - 3*

Tillen Farms Pickled Crispy Veggies - 3 to 5 pieces or 1/4 cup for 10-30 calories, 0g fat, 1-7g carbs, 0-1g fiber, and 0-1g protein POINTS® value 0*

FoodShouldTasteGood Sweet Potato Tortilla Chips - About 10 chips clocks in with 130calories, 6g fat, 18g carbs, 3g fiber, and 2g protein POINTS® value 3*

W.O.D. - 5/9/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Spotted on Shelves

Fiber One Complete Pancake Mix - A half-cup of the mix has 180 calories, 3.5g fat, 36g carbs, and 5g fiber POINTS® value 3*

Welch's Fruit 'n Yogurt Snacks - A 15- piece serving has 100 calories, 1.5g fat, and 21g carbs POINTS® value 2*

Special K Grab 'N Go Cereal Packs - Each pouch has 100 calories, 1g fat, 21-22g carbs, and 1g fiber POINTS® value 2*

W.O.D. - 5/8/09

Fight Gone Bad Alternate (3 Rds)

Wall Ball
SDLHP (75 lbs)
Box Jumps
Push Press (75 lbs)
Jump Rope

Fight Gone Bad Alternate is based off of a CrossFit Workout designed for a MMA Fighter. The workout simulates a 3 Round (5 minutes each) fight. Each exercise is performed for one minute. At the end of the 5 exercises you rest one minute and begin the next round for three rounds. Your score for this workout is the total number of reps completed for all exercises in all rounds.

Vitamins and Suplements

Today I spoke with the Manager and Asst. Manager over at Vitamin Shoppe (next to Dennys). They said they think this is a great idea and would love the opportunity to assist us in selecting the proper vitamins and supplements on an individual basis. If you have any questions feel free to stop in and see them for any assistance.

Spotted on Shelves

Kashi Thin Crust Pizzas - One third of each large pizza has 270-280 calories, 9g fat, and 5g fiber POINTS® value 5-6*

Newman's Own Natural Salad Mist - A 10-spritz serving has 10 - 15 calories, 0.5-1g fat, and a POINTS® value of 0*

Smart Balance Omega Light Buttery Spread with Extra Virgin Olive Oil - A tablespoon has just 40 calories, 4.5g fat, and a POINTS® value of 1*

W.O.D. - 5/7/09

AFAP-21/15/9

Push Ups
Sit Ups
Tire Jumps
Mason Twists
Sledge Hammer Tire Strikes (2 Ct)

The Sledge Hammer Tire Strikes are a 2 Count exercise, one left side/one right side is one rep.

Spotted on Shelves

The Skinny Cow Truffle Bars - Each bar has just 100 calories, 2g fat, 12-19g carbs, 3g fiber, and 3g protein POINTS® value 2*

Del Monte SuperFruit - Each 8-oz. container has about two 1/2-cup servings, with 60-70 calories, 0g fat, 15-18g carbs, 2g fiber, and 1g protein per serving POINTS® value 1*

Quaker Oatmeal Pancake Mix - A 1/3-cup serving of the mix alone (about two 4-inch pancakes' worth) has 150 calories, 2g fat, 31g carbs, 4g fiber, and 5g protein POINTS® value 2*

W.O.D. - 5/6/09

AMRAP-20 Minutes

5 Pull Ups
Side Plank (L/R, 10 Sec)
5 Thrusters (95 lbs)
10 Supine Bicycle

Spotted On Shelves

Portion-Controlled Quakes -
12 Quakes per bag for 90-100 calories, 0.5 - 3g fat, 14-23g carbs, 0g fiber, and 1g protein (POINTS® value 2*)

Del Monte 50% Less Salt Vegetables -
Whole Kernel Corn, Sweet Peas, and Cut Green Beans, a 1/2 cup contains 20-60 calories, 0-1g fat, 4-11g carbs, 2-4g fiber, and 1-3g protein (POINTS® value 0 - 1*)

Pepperidge Farm 100 Calorie Pouches of Soft Oatmeal Raisin Cookies-
100 calories, 3g fat, 16g carbs, <1g fiber, and 2g protein (POINTS® value 2*)

W.O.D. - 5/5/09

REST

If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.

Got a sweet tooth? Try these low-calorie treats-

VitaTops, VitaBrownies, and 2-oz. VitaMuffins
1 Top, 1 Brownie, or 1 Muffin=80-100 calories, 0-2.5g fat, 20-25g carbs, 5-6g fiber

Zen Bakery Fiber Cakes
1 cake = 80 calories, 1.5g fat, 22g carbs, 13g fiber

Hostess 100 Calorie Packs - all flavors except Golden Cake
1 3-cake pack = 100 calories, 2.5-3.5g fat, 19-22g carbs, 4-5g fiber

Weight Watchers Snack Cakes
1 cake = 80 - 90 calories, 2.5g-3g fat, 14-18g carbs, 2-3g fiber

Weight Watchers Soft Cookies
1 cookie = 90 calories, 2.5g fat, 17-18g carbs, 3.5-4g fiber

Curve Bars
1 bar = 100 calories, 1.5-3.5g fat, 17-19g carbs, 5g fiber

Chocolite Protein Bars - Cookies N Cream and Triple Chocolate Fudge
1 bar = 95 calories, 3-3.5g fat, 17g carbs, 9-10g fiber

Luna Minis - Caramel Nut Brownie
1 bar = 80 calories, 2.5g fat, 11g carbs, 2g fiber

W.O.D. - 5/4/09

AFAP-4 Rounds

Blue Lap-Sprint
10 Dips
10 Floor Wipers
10 KB Lunges

Cage Library

Several of us have provided magazines and books for anyone interested on the topics of Health and Wellness. They are currently in The Cage. If you take them out of The Cage please make sure they find their way back. Also feel free to add to our Library if you feel you have material that would be beneficial to us.

Thanks!
Geo

Protect your heart by choosing healthy fats, fiber, and vitamin-rich foods-

Oatmeal and Strawberries: This is an excellent source of dietary fiber
How much: 25 to 30 grams of fiber daily

Salmon: This is one of the best sources of omega-3 fatty acids
How much: Eat fatty fish (like salmon or tuna) at least twice a week

Avocados, Olive Oil, and Almonds: Replace saturated fats and trans fats and start to include poly and monounsaturated fats
How much: A typical diet should be no more than 30% fat

Red Wine: The color comes from grape skins, which include resveratrol, which appears to stop the arteries from getting blocked by fatty deposits
How much: Moderation is the key!

W.O.D. - 5/3/09

AMRAP-20 Minutes

5 Standing MB Twists (2 Ct)
Plank (15 Sec)
5 MB Slams
Superman (15 Secs)

For the Standing MB Twists, stand with your back to the wall and touch the MB to the wall on each side to ensure full trunk rotation. This is a 2 count exercise so left side then right side is one rep. For MB Slams utilize the rubberized MB so as not to ruin the others.

Better Together- Mix and Match different foods to get more nutrients in every tasty bite-

Baked Potato + Spinach: Boosts iron absorption

Red Peppers + Feta Cheese: Cuts heart disease risk

Garlic + Fennel: Helps prevent cancer, plus fennel defuses garlic breath

Rosemary + Beef: Reduces compounds in grilled meat that may cause cancer

Broccoli + Fish + Tomato: Slows cancer-cell growth

Oatmeal + Strawberries: Lowers the likelihood of stroke or heart attack

W.O.D. - 5/2/09 (MURPH FOR MILLER)

http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

The Pull Ups, Push Ups, and Air Squats may be done in segments (for example 20 sets of 5/10/15.) This is an extremely intense workout and may be scaled down as needed, do a Half-Murph or Quarter Murph. You may also sub Jumping Pull Ups or do band assisted Pull Ups at a 1 to 1 ratio. If Pull Ups are an issue sub with Inverted Rows at a 2 to 1 ratio.

Regardless of you fitness level please complete some form of this workout as it is in memory of a friend of our community who was killed in action in Afghanistan. See the above link for more information on the Murph for Miller. Several of us will be going to Tri-Cities CrossFit in St Charles to participate in this charity event, please come out and show your support. You can contact me with any questions.

If you can't make it out to the event, please post your time and which version you completed to this Post. I will make sure the Facilitators of this charity event are aware of our participation.

Natural Defenses- Stay Healthy with these top immune-boosting foods

ONION: This veggie is high in quercetin, a powerful antioxidant known for its antiviral properties.

GREEN TEA: EGCG, abundant in green tea, is one of the most powerful antioxidants found in plants. This compound protects a variety of cells from being weakened and shields them from potential harm.

OYSTERS: These are packed with zinc, providing 700% of your Daily Value in just 3 ounces.

BUTTERNUT SQUASH: This is packed with beta-carotene, which the body converts to vitamin A. This vitamin maintains the body's protective layers, including skin and sinus passages.