AMRAP-20 Minutes
4 Pull Ups
8 Sit Ups
12 Box Jumps (24")
16 Mountain Climbers (2 Ct)
Tuesday, June 30, 2009
Spotted on Shelves
Musselman's Healthy Picks No Sugar Added Apple Sauce in Key Lime Cupuacu, Raspberry Acai, and Blueberry Pomegranate - Each 4-oz. cup has 70 calories, 0g fat, 17g carbs, and 3g fiber POINTS value 1
Gorton's Signature Grilled Tilapia - These 80-calorie, protein packed, low-fat frozen fillets POINTS® value 2 each
Veggie Patch Meatless Meatballs - A serving 3 - 4 meatballs has 120 calories, 4.5g fat, 7g carbs, 4g fiber, and 16g protein POINTS® value 2
Musselman's Healthy Picks No Sugar Added Apple Sauce in Key Lime Cupuacu, Raspberry Acai, and Blueberry Pomegranate - Each 4-oz. cup has 70 calories, 0g fat, 17g carbs, and 3g fiber POINTS value 1
Gorton's Signature Grilled Tilapia - These 80-calorie, protein packed, low-fat frozen fillets POINTS® value 2 each
Veggie Patch Meatless Meatballs - A serving 3 - 4 meatballs has 120 calories, 4.5g fat, 7g carbs, 4g fiber, and 16g protein POINTS® value 2
Monday, June 29, 2009
W.O.D. - 6/30/09
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.
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.
Part 2
We ALL like to treat ourselves now and then. However, there's a big difference between treating yourself and treating yourself BADLY. Here are a handful of entrées that are WAY heavier than you ever suspected.
T.G.I. Friday's, Sizzling Fajita Combo
PER SERVING (1 order): 1,590 calories POINTS® value of at least 31*
Better Choice: You've got the right idea going with a grilled entrée, but instead go for the Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, Mandarin oranges, and
pineapple pico de gallo. All that for 510 calories.
Outback Steakhouse, Alice Springs Chicken
PER SERVING (1 order): 2,000 calories POINTS® value of at least 39*
Better Choice: Go for the Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side even better, get the fat-free Tangy Tomato Dressing then dip, don't pour!
We ALL like to treat ourselves now and then. However, there's a big difference between treating yourself and treating yourself BADLY. Here are a handful of entrées that are WAY heavier than you ever suspected.
T.G.I. Friday's, Sizzling Fajita Combo
PER SERVING (1 order): 1,590 calories POINTS® value of at least 31*
Better Choice: You've got the right idea going with a grilled entrée, but instead go for the Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, Mandarin oranges, and
pineapple pico de gallo. All that for 510 calories.
Outback Steakhouse, Alice Springs Chicken
PER SERVING (1 order): 2,000 calories POINTS® value of at least 39*
Better Choice: Go for the Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side even better, get the fat-free Tangy Tomato Dressing then dip, don't pour!
Sunday, June 28, 2009
W.O.D. - 6/29/09
AFAP- 5 Rounds
Blue Lap
10 Standing Over Head Presses (95 lbs)
20 Sit Ups
30 Air Squats
Blue Lap
10 Standing Over Head Presses (95 lbs)
20 Sit Ups
30 Air Squats
Spotted on Shelves
Jack Link's Premium Cuts Chicken Nuggets - A 1-oz. serving about 4-5hunks has 80 calories, 3 - 3.5g fat, 3 - 6g carbs, and 8 - 9g protein POINTS® value 2
New Seasoning Blends from Mrs. Dash - There are now two brand-new no-calorie blends, both with sweet chili pepper, cayenne pepper, cumin, and lime. There's the Fiesta Lime w/ paprika and garlic and the Caribbean Citrus w/ cinnamon, basil, and orange zest.
Kashi Mexicali Black Bean Thin Crust Pizza - A serving (1/3rd of the pie) has 210 calories, 7g fat, 27g carbs, 4g fiber, and 13g protein POINTS® value 4*
Jack Link's Premium Cuts Chicken Nuggets - A 1-oz. serving about 4-5hunks has 80 calories, 3 - 3.5g fat, 3 - 6g carbs, and 8 - 9g protein POINTS® value 2
New Seasoning Blends from Mrs. Dash - There are now two brand-new no-calorie blends, both with sweet chili pepper, cayenne pepper, cumin, and lime. There's the Fiesta Lime w/ paprika and garlic and the Caribbean Citrus w/ cinnamon, basil, and orange zest.
Kashi Mexicali Black Bean Thin Crust Pizza - A serving (1/3rd of the pie) has 210 calories, 7g fat, 27g carbs, 4g fiber, and 13g protein POINTS® value 4*
Saturday, June 27, 2009
Part 1
We ALL like to treat ourselves now and then. However, there's a big difference between treating yourself and treating yourself BADLY. Here are a handful of entrées that are WAY heavier than you ever suspected.
Olive Garden, Spaghetti & Meatballs
PER SERVING (dinner portion): 1,110 calories, 50g fat, 2,180mg sodium,
103g carbs POINTS® value 26*
Better Choice: If you want that classic tomato goodness, opt for the Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion (POINTS® value 8 - 9*). And if you really need a ground beef fix, start with a serving of Pasta e Fagioli for just 130 calories, 2.5g fat, POINTS® value of 2-3*
Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad
PER SERVING (1 dinner portion with accompaniments): 1,620 calories, 69g
fat, 2,708mg sodium, 111g carbs POINTS® value 37-38*
Better Choice: If it's shrimp you crave, go for the dinner portion of Wood- Fire Garlic-Grilled Jumbo Shrimp only 365 calories and 6g fat POINTS®
value 7-8*. It comes over wild rice pilaf, and if you go with the garden
salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat
POINTS® value 10-11*
We ALL like to treat ourselves now and then. However, there's a big difference between treating yourself and treating yourself BADLY. Here are a handful of entrées that are WAY heavier than you ever suspected.
Olive Garden, Spaghetti & Meatballs
PER SERVING (dinner portion): 1,110 calories, 50g fat, 2,180mg sodium,
103g carbs POINTS® value 26*
Better Choice: If you want that classic tomato goodness, opt for the Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion (POINTS® value 8 - 9*). And if you really need a ground beef fix, start with a serving of Pasta e Fagioli for just 130 calories, 2.5g fat, POINTS® value of 2-3*
Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad
PER SERVING (1 dinner portion with accompaniments): 1,620 calories, 69g
fat, 2,708mg sodium, 111g carbs POINTS® value 37-38*
Better Choice: If it's shrimp you crave, go for the dinner portion of Wood- Fire Garlic-Grilled Jumbo Shrimp only 365 calories and 6g fat POINTS®
value 7-8*. It comes over wild rice pilaf, and if you go with the garden
salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat
POINTS® value 10-11*
Friday, June 26, 2009
W.O.D. - 6/27/09
AMRAP-20 Minutes
5 Floorwipers (135lb Barbell)
5 Burpees
10 KB Figure8toHolds (2 Count, 5 holds each side)
5 Superman (10 sec Hold/5 sec Rest)
5 Floorwipers (135lb Barbell)
5 Burpees
10 KB Figure8toHolds (2 Count, 5 holds each side)
5 Superman (10 sec Hold/5 sec Rest)
Thursday Challenges
The OBPD Fitness Committee has added a weekly event to our program-Thursday Challenges. These challenges will take place every Thursday in The Cage at start times of 1230 hrs and 1430 hrs to accomodate as many people as possible. The Challenge itself will be a Work Out designed to test your limits and push the envelope. These workouts, however, will be scalable so that everyone can participate.
Yesterday's "Altered Danny" Memorial Workout was the first of the Thursday Challenges and was a tough one but well worth it.
It is highly recommended that you post your times to the White Board and the comments section for the challenge. Remember, the time is a gauge for yourself, nobody will look down on you for a slower time. A slow time is better than no time at all!!
Yesterday's "Altered Danny" Memorial Workout was the first of the Thursday Challenges and was a tough one but well worth it.
It is highly recommended that you post your times to the White Board and the comments section for the challenge. Remember, the time is a gauge for yourself, nobody will look down on you for a slower time. A slow time is better than no time at all!!
BEWARE OF:
Pretzels- they may be low in fat, but are simple carbohydrates.
Smarter Choice: Opt for whole-grain or oat bran, and pair them with some protein rich peanut butter or hummus.
Diet Soda- they have artificial sweeteners that can heighten sweet/carbohydrate cravings and may impact weight gain if consumed in large quantities.
Smarter Choice: Seltzer with lemons or limes.
Sweet Potato or Veggie Chips- these are fried which means they contain unhealthy fat.
Smarter Choice: Crunch on natural popcorn which contains cholesterol-lowering fiber.
Fortified Water Drinks- A few vitamins and minerals don't make up for excess sugar.
Smarter Choice: Flavor regular water with simple additions like lemons, cucumber slices and fresh mint leaves.
Pretzels- they may be low in fat, but are simple carbohydrates.
Smarter Choice: Opt for whole-grain or oat bran, and pair them with some protein rich peanut butter or hummus.
Diet Soda- they have artificial sweeteners that can heighten sweet/carbohydrate cravings and may impact weight gain if consumed in large quantities.
Smarter Choice: Seltzer with lemons or limes.
Sweet Potato or Veggie Chips- these are fried which means they contain unhealthy fat.
Smarter Choice: Crunch on natural popcorn which contains cholesterol-lowering fiber.
Fortified Water Drinks- A few vitamins and minerals don't make up for excess sugar.
Smarter Choice: Flavor regular water with simple additions like lemons, cucumber slices and fresh mint leaves.
Thursday, June 25, 2009
W.O.D. - 6/26/09
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.
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
Kraft Bagel-fuls, New Fruit & Cream Cheese Varieties - Each one has 190 calories, 3g fat, 34g carbs, 2g fiber, and 6g protein POINTS® value 4*
Blue Bunny Birthday Party Ice Cream Sandwiches - Each one has just 160 calories, 3.5g fat, 27g carbs, <1g fiber, and 3g protein POINTS® value 3*
Fiber One Lowfat Cottage Cheese with Fiber - With 80 calories, 2g fat, 8g carbs, 5g fiber, and 10g protein POINTS® value 1* per 1/2-cup serving
Kraft Bagel-fuls, New Fruit & Cream Cheese Varieties - Each one has 190 calories, 3g fat, 34g carbs, 2g fiber, and 6g protein POINTS® value 4*
Blue Bunny Birthday Party Ice Cream Sandwiches - Each one has just 160 calories, 3.5g fat, 27g carbs, <1g fiber, and 3g protein POINTS® value 3*
Fiber One Lowfat Cottage Cheese with Fiber - With 80 calories, 2g fat, 8g carbs, 5g fiber, and 10g protein POINTS® value 1* per 1/2-cup serving
Wednesday, June 24, 2009
W.O.D. - 6/25/09 (Danny Dietz Memorial Workout)
Danny Dietz Memorial Workout
CrossFit Workout "Danny"
AFAP-10 Rounds
200m Run
5 Pull Ups
10 KB Swings
15 Push Ups
This is a CrossFit Workout developed in Honor of Petty Officer 2nd Class Danny Dietz. PO2 Dietz was killed in action alongside two other Navy Seals (Michael P . Murphy and Matthew Axelson) in Afghanistan on June 28th, 2005. To find out more about Danny Dietz look here: http://en.wikipedia.org/wiki/Danny_Dietz
This is the OBPD Fitness Group's 3rd installment of a Memorial Workout. Our goal is to hold one of these each month in honor of those who have fallen before us. If you have any suggestions for a memorial workout please let me know. This months event comes from LT Weber.
Keep Produce Fresh and Store Longer- Do's and Don'ts
Watermelon: DO ripen on your countertop for about a week. DON'T store it near other fruits.
Grapes/Berries: DO store in their original ventilated plastic bag. DON'T wash until right before eating, decreases mold development.
Tomatoes: DO store in their original containers in the refrigerator. DON'T place ripe tomatoes near other vegetables.
Leafy Greens/Fresh Herbs: DO pat them dry before storing, wrap in paper towels and place in a plastic bag and store in the crisper. DON'T keep them in close proximity to tomatoes. (DON'T refrigerate Basil)
Watermelon: DO ripen on your countertop for about a week. DON'T store it near other fruits.
Grapes/Berries: DO store in their original ventilated plastic bag. DON'T wash until right before eating, decreases mold development.
Tomatoes: DO store in their original containers in the refrigerator. DON'T place ripe tomatoes near other vegetables.
Leafy Greens/Fresh Herbs: DO pat them dry before storing, wrap in paper towels and place in a plastic bag and store in the crisper. DON'T keep them in close proximity to tomatoes. (DON'T refrigerate Basil)
Tuesday, June 23, 2009
W.O.D. - 6/24/09
Med Ball 200/400
This workout is posted on the board in the Cage. You can also find it by googling "Med Ball 200."
This workout is posted on the board in the Cage. You can also find it by googling "Med Ball 200."
The Latest from Lean Cuisine
Lean Cuisine Linguine Carbonara PER SERVING (One 9.25-oz. package): 300 calories, 8g fat, 590mg sodium, 43g carbs, 2g fiber, 4g sugars, 14g protein POINTS® value 6*
Lean Cuisine Beef Chow Fun PER SERVING (One 9-oz. package): 320 calories, 5g fat, 520mg sodium, 54g carbs, 3g fiber, 18g sugars, 15g protein POINTS® value 6*
Lean Cuisine Pasta Romano with Bacon PER SERVING (One 10-oz. package): 280 calories, 7g fat, 650mg sodium, 43g carbs, 4g fiber, 8g sugars, 12g protein POINTS® value 5*
Lean Cuisine Five Cheese Rigatoni PER SERVING (One 11.5-oz. package): 330 calories, 9g fat, 690mg sodium, 50g carbs, 4g fiber, 10g sugars, 12g protein POINTS® value 7*
Lean Cuisine Sun-Dried Tomato Pesto Chicken PER SERVING (One 8.625-oz. package): 290 calories, 9g fat, 570mg sodium, 34g carbs, 4g fiber, 10g sugars, 18g protein POINTS® value 6*
Lean Cuisine Linguine Carbonara PER SERVING (One 9.25-oz. package): 300 calories, 8g fat, 590mg sodium, 43g carbs, 2g fiber, 4g sugars, 14g protein POINTS® value 6*
Lean Cuisine Beef Chow Fun PER SERVING (One 9-oz. package): 320 calories, 5g fat, 520mg sodium, 54g carbs, 3g fiber, 18g sugars, 15g protein POINTS® value 6*
Lean Cuisine Pasta Romano with Bacon PER SERVING (One 10-oz. package): 280 calories, 7g fat, 650mg sodium, 43g carbs, 4g fiber, 8g sugars, 12g protein POINTS® value 5*
Lean Cuisine Five Cheese Rigatoni PER SERVING (One 11.5-oz. package): 330 calories, 9g fat, 690mg sodium, 50g carbs, 4g fiber, 10g sugars, 12g protein POINTS® value 7*
Lean Cuisine Sun-Dried Tomato Pesto Chicken PER SERVING (One 8.625-oz. package): 290 calories, 9g fat, 570mg sodium, 34g carbs, 4g fiber, 10g sugars, 18g protein POINTS® value 6*
Monday, June 22, 2009
Sunday, June 21, 2009
W.O.D. - 6/22/09
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.
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.
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