AMRAP-20 Minutes
10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)
Monday, August 31, 2009
Spotted on Shelves
Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.
Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.
FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.
Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.
Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.
FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.
Sunday, August 30, 2009
W.O.D. - 8/31/09
AFAP
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
"Deck of Cards"
Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope
Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.
New from Weight Watchers ~ Prepackage Cheeses
Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.
Visit WeightWatchers.com/cheese for more information.
Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.
Visit WeightWatchers.com/cheese for more information.
Saturday, August 29, 2009
W.O.D. - 8/30/09
Rest
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.
3 Ways with Tomatoes~
Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.
Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.
Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.
Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.
Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.
Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.
Friday, August 28, 2009
Thursday, August 27, 2009
W.O.D. - 8/28/09
AFAP
Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)
Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)
Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)
Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)
Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)
Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)
Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)
Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)
8/20/09 Thursday Challenge Results
Sorry for the delay in getting this posted but I was waiting to get the pictures to go with it. The results were:
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01
Another great turnout for the Challenge Crew. Keep up the good work.
Lead, Follow, or Get Out of the Way!
W.O.D. Format Change
I wanted to take a few moments and apologize for the lack of W.O.D.s posted during the last few weeks. I had a few things come up that prohibited me from spending the time needed to maintain the daily posts. I will do my best to get things back on track so everyone can continue to look to this website for guidance and assistance with attaining their goals.
Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.
Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.
Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.
Lead, Follow, or Get Out of the Way!
Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.
Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.
Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.
Lead, Follow, or Get Out of the Way!
Wednesday, August 26, 2009
W.O.D. - 8/27/09 (Thursday Challenge)
"Tabata Something Else"
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
CrossFit Workout
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your total reps from all 32 intervals is your score for this workout.
We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!
Tuesday, August 25, 2009
Summertime Panzanella Salad
Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind
Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.
Serving Size: 1
Points: 5
Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind
Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.
Serving Size: 1
Points: 5
Monday, August 24, 2009
W.O.D. - 8/25/09
REST
If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.
If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.
Roast Beef Sandwich
Ingredients:
1 Arnold Select/Oroweat Sandwich Thins roll, or alternative below
3 oz. thinly sliced roast beef
1/2 cup shredded lettuce
2 slices tomato
2 slices red onion
1 slice center-cut bacon with about 20 calories per slice
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
1/8 tsp. black pepper
Directions:
Bring a pan sprayed with nonstick spray to medium heat. Split the roll into halves and lay it in the pan with the inside facing down. Carefully remove once your desired level of "toasty" is reached, after about 1-2 minutes. Plate the toasted bun, inside facing up, and evenly spread the dressing onto both halves. Top the bottom half with lettuce, tomato, and onion. Set aside. Remove the pan from the stove and re-spray with nonstick spray. Return pan to the stove and bring to medium-high heat. Cut bacon in half width wise, sprinkle with pepper, and lay it flat in the pan. Cook until crispy, about 2 minutes on each side. Remove bacon from the pan and set aside. Place roast beef in the pan and, stirring occasionally, cook until warm and browned, about 1 1/2 minutes. Roughly chop the roast beef, if you like, or simply leave the slices whole. Place roast beef over the veggies on the bottom half of the roll. Add bacon and finish it off with top half of the roll.
Serving Size: entire sandwich
Calories: 275
Fat: 7.5g
Sodium: 1,137mg
Carbs: 31g
Fiber: 6g
Sugars: 6g
Protein: 25.5g
POINTS value 5*
Ingredients:
1 Arnold Select/Oroweat Sandwich Thins roll, or alternative below
3 oz. thinly sliced roast beef
1/2 cup shredded lettuce
2 slices tomato
2 slices red onion
1 slice center-cut bacon with about 20 calories per slice
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
1/8 tsp. black pepper
Directions:
Bring a pan sprayed with nonstick spray to medium heat. Split the roll into halves and lay it in the pan with the inside facing down. Carefully remove once your desired level of "toasty" is reached, after about 1-2 minutes. Plate the toasted bun, inside facing up, and evenly spread the dressing onto both halves. Top the bottom half with lettuce, tomato, and onion. Set aside. Remove the pan from the stove and re-spray with nonstick spray. Return pan to the stove and bring to medium-high heat. Cut bacon in half width wise, sprinkle with pepper, and lay it flat in the pan. Cook until crispy, about 2 minutes on each side. Remove bacon from the pan and set aside. Place roast beef in the pan and, stirring occasionally, cook until warm and browned, about 1 1/2 minutes. Roughly chop the roast beef, if you like, or simply leave the slices whole. Place roast beef over the veggies on the bottom half of the roll. Add bacon and finish it off with top half of the roll.
Serving Size: entire sandwich
Calories: 275
Fat: 7.5g
Sodium: 1,137mg
Carbs: 31g
Fiber: 6g
Sugars: 6g
Protein: 25.5g
POINTS value 5*
Sunday, August 23, 2009
Spotted on Shelves
New 50-Calorie Yoplait Fiber One Yogurt - Each 4-oz. container has just 50 calories, 13g carbs, a whopping 5g fiber, and 3g protein POINTS® value 0*
Cranberry Raisinets - Each antioxidant is packed 100-cal bag has 4g fat, 17g carbs, <1g fiber, and <1g protein POINTS® value 2*
Sargento Reduced Fat Pepper Jack Cheese - One slice clocks in with 50 calories, 4g fat, 0g carbs, 0g fiber, and 6g protein POINTS® value 1*
New 50-Calorie Yoplait Fiber One Yogurt - Each 4-oz. container has just 50 calories, 13g carbs, a whopping 5g fiber, and 3g protein POINTS® value 0*
Cranberry Raisinets - Each antioxidant is packed 100-cal bag has 4g fat, 17g carbs, <1g fiber, and <1g protein POINTS® value 2*
Sargento Reduced Fat Pepper Jack Cheese - One slice clocks in with 50 calories, 4g fat, 0g carbs, 0g fiber, and 6g protein POINTS® value 1*
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