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Today's workout was: Run 800 meters, 50 DB or KB swings, 5 ring dips; 40 swing, 10 ring dips; 30 swings, 15 ring dips; 20 swings, 20 ring dips, 10 swings, 25 ring dips. Outstanding form by the women and men. Fastest time was just over 15.5 minutes.
This Saturday's workout is called Ring and Swing. Run 400 meters;
50 Dumbbell or Kettlebell swings;
10 Ring dips;
Run 400 meters;
40 DB or KB swings;
15 Ring dips;
Run 400 meters;
30 DB or KB swings;
20 Ring dips;
Run 400 meters;
20 DB or KB swings;
25 Ring dips;
Run 400 meters;
10 DB or KB swings;
30 Ring dips. Please join us at 10am at the Mission Bay Park playground!
Looking for some great information on the Zone lifestyle? Visit www.zoneperfect.com. This website has great information regarding nutrition and lessons in "Mastering the Zone". There is even an on-line cookbook, BMI calculator and a food block guide!
What would the USDA think?
On Saturday, August 19 we will hold our first annual Summer Challenge and Testicular Cancer Benefit. Prizes (Dynamax medicine balls, Oly bars and bumpers, and Kettlebells) will be awarded for max pull-ups in one set, fastest 2K row, "Helen", "Fran" and much more. Registration begins at 9:30 AM! Click here for more details.
Laura and Doug came in first place at last weekend's two-person team squat, pull-up and mile run workout!
Our next workout will be this Saturday, July 22nd at 10am. Come out for a great workout and great time with outstanding athletes! For more information, please contact krista@crossfitweekendwarriors.com. As always, all fitness levels are welcome!
Summer Salad
1 large bag of pre-washed baby spinach leaves
2 cups of strawberries, sliced
1 orange, sliced and pith cut away (or one small can of mandarin oranges)
1 large shallot, sliced
1/4 cup sliced almonds
Toss ingredients together. (2 cups of spinach, 1/2 cup of strawberries, 1/2 of the orange segments = two blocks of carbs)
Dressing:
1/2 orange, juiced (about a 1/4 cup of juice)
1/4 cup Extra Virgin Olive Oil
1/4 cup vinegar ( I used rice wine)
pinch of salt
1/8 tsp cayenne pepper
1/2 tsp orange zest
Pepper to taste
Whisk ingredients together in a small bowl. Use about 1/2 tsp per block of fat. Drizzle over salad.
This Saturday's workout involves a little team work. You will have a partner and each person will do 160 squats, 50 "buddy pull-ups" and a mile run. The fastest duo wins!
Tilapia with Citrus Bagna Cauda*
This is a wonderfully flavorful dish I saw on a Food Network show the other day. I made a few changes to the "sauce" and it ended up being more of a topping instead. The recipe calls for anchovies, and being that I'm not a big fan of them, I substituted sardines instead. I reduced the amount of butter by half and increased the orange juice by 2 extra tablespoons. I counted the topping as fat and protein and only added 1.5 tablespoons of it to my pre-weighed tilapia. For this dish it is 1.5 oz of fish per block.
*Recipe courtesy of Giada De Laurentiis
The weather is heating up here in San Diego, and so are the CrossFit Weekend Warriors! Our workout yesterday was 3 Rounds of 400 meter run, 15 cleans and 20 dips. The weights varied from 5 lb dumbbells to 135 pound barbells. Great job everyone! Check out the photo album for more pictures from today's workout.
See you next weekend at the park!
Our next workout will involve cleans again. However, instead of a medicine ball, you will have your choice of using the Olympic bar or dumbbells. Each has a slightly different feel, but the mechanics are the same. A violent shoulder shrug and explosion from the hips is crucial to create the momentum needed to lift a heavy object. The workout is as follows: 3 rounds for time of: 400 meter run, 15 cleans (barbell, dumbbell or PVC) and 20 ring or bar dips. If you have rings, please bring them. We will have 3 sets available plus the dip station. Hope to see you on Saturday! Please email me at krista@crossfitweekendwarriors.com with any questions.
