Jan 3, 2010

MONDAY 100104

"7s Full"

4 Rounds for Time:

7 x Ring Dips
7 x Deadlift (225 lbs)
7 x Squat Cleans (135 lbs)
7 x Knees to Elbows

Compare to 090824

Also, I know many of us started or re-dedicated ourselves to the Paleo or Zone diet as a part of a new years resolution. Share your favorite Paleo or Zone breakfast ideas with the group.

Post time and breakfast ideas to comments.


upty03 said...

13:39 as rx'ed.

RW said...

Shoulder Press

10:29 rxd

Paleo Breakfast ideas...
1) uncured / no nitrate turkey bacon
2) veggie omelette (3-4 eggs, lots of veggies)
3) fruit smootie with coconut yogurt

Michael said...

17:30 as rx'd
too many days off & too much chow make Mike slow & weak...

J. O'B said...

I just started the Zone over the break. I'm concerned about my blood pressure so I'm interested in any low sodium breakfast ideas (tough one) out there. I'll have to check into that uncured / no nitrate turkey bacon.

Nick said...

Im on phase 1 of the zone. This morning I had two pieces of reduced sodium turkey bacon with some egg beaters eggs (approx two eggs). Since Im an engineer, I typically stick with that, its easy to cook, the bacon is easy in the microwave. I have noticed that stuff in the level 1 book contains great suggestions on sample meals. I have a scale, but have not moved on to phase two of the zone yet (as described by Pat)

craigrr said...

12:53 ar Rx'd

C.L. said...

Nick, what are the phases of the zone? I read the book "The Zone" but I didn't see anything about phases. Thanks.

Brian said...

Huge improvement this time:
Last time, even scaled, DNF- unable to do 4th round. 30 min for 3 rnds.

This time: still scaled, but not as much. Dips for Ring dips, DL as Rx'd, SC's @65#, and KTE as Rx'd. 19:38

J. O'B said...

Scaled the squat cleans - 115#

D_E_K said...

Tweaked back over break so lifting has seemed like a bad idea.

Ran 5K. Hopefully will be back ob track by Wed.

No breakfast ideas. I eat oatmeal with walnuts and fruit and occasionally vanilla ice cream.

CR said...

Did an alt WOD

2k row, 30 x body weight bench, and 40 box jumps. time of 14:27

I eat pretty much the same thing every morning. 4 block meal.

4 egg whites
1/2 cup cottage cheese
1 apple or pear
2/3 cup oatmeal
2 teaspoons natural peanut butter

Gary said...

Scaled SCs to 115#

Avenger6 said...

18:02 with power clean instead of squat clean

for breakfast ideas, I usually go with a cheese, tomato scrambled eggs.
1/2 cup egg beaters
1 slice cheese
1/4 diced tomato

I'm trying something new this week by dicing my tomatos on Sunday then storing them for the week and using them with my breakfast and on salads at dinner.


John McGrady said...

Scaled cleans to 115# after three at 135. 14:32. I also linked two muscle ups together.

Nick said...

12:26 with 115 on the squat cleans.. good to be back..
CL as for the phases, I was referring to the lecture that Pat Sherwood gave at the the Lvl 1 cert. Basically he said, phase 1 would be eating healthy.. following the guide of meats, nuts and seeds, veggies, some fruits, and no sugars.. Phase II is following the blocks and measuring each meal out for accuracy.
Hope that helps

C.L. said...

MetCon = 13:24 as rx'd
- Form on 3rd and 4th rds for squat clean fell off.

Thanks, Nick