Team Fun
The Trevor Win'E Memorial Day Fundraiser at CrossFit North Santa Cruz was a success yesterday. For more pictures from the 10 am heat, click here. Thanks to all of you who participated and to our hosts at CFNSC! It was great seeing everyone from all the gyms working out together again!
Workout: “Trevor”
As a four person team, complete for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats
Only two people on each team can be working at the same time. Complete all reps of one exercise before moving on to the next one.
Today's Zone Meal Plan:
Breakfast: 2 blocks
1 block of fried egg (in minimal amount of spray olive oil)
1 block of skirt steak
2 blocks of sliced avocado
1 block of orange
1 block of unsweetened applesauce
Snack: 1 block
1 block of Fage 2% yogurt with 1 block of strawberries in it
Lunch: 3 blocks
Tuna fish salad made of 3 blocks of canned tuna (canned in water), 1/4 block of chopped celery, 1/2 block of chopped apple, 3 blocks of mayo, spicy mustard, salt and pepper. Make an open faced sandwich on 1 block of toasted Ezekiel bread.
1 1/4 blocks of blueberries
Snack: 2 blocks
2 block salad (romaine, cucumbers, apples, strawberries, peppers) with 2 blocks of hard boiled eggs and 2 blocks of avocado on top
Snack: 1 block
1 block of Silken (5 oz!) tofu with minimal soy sauce on top
Dinner: 3 blocks
3 blocks of store bought rotisserie chicken
1 block of broccoli
1 block salad sprinkled with balsamic vinegar and 3 blocks of avocado on top
1/4 block of celery dipped in 3/4 block hummus
The Trevor workout at NSC was lots of fun! We need to do more events that bring the three Santa Cruz gyms together.
Yey to all that represented CFSC (UCSC water polo team, team AAAS, my team that doesn't have a name, Mallee and Hannah's team, team columbiano, Sean and Carol for photography and support).
And yey to Danielle who did 6 pull ups to my 4 and 7 push ups to my 3. Coach D is legit!
Posted by: Heather | May 27, 2008 at 07:41 AM
I am very proud of all of you who represented CrossFit Santa Cruz.
Special thanks to my team for taking the slack for me when I was tired. Coach D is legit!
Posted by: hollis | May 27, 2008 at 10:03 AM
way to be crossfit santa cruz! it was an honor to work hard with amy, susan, and andrew and to cheer on our other teams. and yeah, coach D is indeed legit. =)
i feel like i'm starting to get into a zone groove which is nice. i'm over the initial adjustment hump and now i just need to maintain and stay strict. i'm still figuring it all out, but it's clicking now. this is really good for me on so many levels and i'm thankful to have the support that i do. thank you! you guys are amazing. keep it up!
Posted by: Angel | May 27, 2008 at 10:36 AM
I just checked out the pics from yesterday. You guys KILLED it! Kudos to all our CFSC teams! Great job for a great cause!
Posted by: DebS | May 27, 2008 at 11:59 AM
Great pics! I'll be there next year for sure! Looks like it was great fun!
Posted by: Gloria Jean | May 27, 2008 at 12:37 PM
We all want something sweet once in a while. This recipe makes 24 cookies, each cookie has 1 block of protein and carbohydrates and 1/2 block of fat. You can increase the fat blocks by sprinkling ground or slivered almonds on top of the cookies.
Ingredients:
1/4 cup Almond Butter
1/2 cup plus 1 Tablespoon Fructose, powdered
2 egg whites
1/2 teaspoon Real Vanilla Extract
1/2 teaspoon Almond Extract (optional)
1 cup plus 2 Tablespoons Protein Powder (I used Whey Protein)
1/2 teaspoon Baking Soda
1/4 teaspoon Ground Nutmeg
1/2 teaspoon Ground Cinnamon
1/4 teaspoon salt
1/2 cup Water (optional)
1 1/2 cups Oatmeal
Directions:
In a large mixing bowl, mix with an electric mixer or food processor Almond Butter and Fructose until somewhat smooth.
Mix in the egg whites, vanilla and Almond Extract if using In a second bowl mix Protein Powder, Baking Soda, Nutmeg, Cinnamon and Salt Add the water to the powders (if using) and mix.
Add the powder mixture to the Almond Butter/Fructose bowl, stir well Stir in the Oatmeal
Preheat the oven to 350 Degrees F.
Place parchment paper on cookie sheets (this is because the cookies have little fat in them, fat keeps cookies from sticking).
Divide the batter into 24 cookies in several batches, 9 to 12 is good per sheet depending on the cookie sheet size, the cookies can spread.
Bake for 8 minutes, take off sheet and let them cool.
Why the optional ingredients?
The almond extract is for those that like almond in cookies a lot. The water is for the texture of the cookie itself. If you use no water the batter will be very sticky and the cookies will be very dry (like biscotti). With 1/2 cup water the cookies will be more cake like and moist. You decide, I like the moister version myself.
Posted by: Katy | May 27, 2008 at 12:55 PM
oh ya, when is the next beach workout? Are we making this a regular thing? Bronzing and Burpees?
Posted by: Katy | May 27, 2008 at 12:58 PM
Wow thanks for sharing this recipe! Will the cookies be in the gym to sample this week? :P (hint, hint)
Seriously, though, can you expand on the oatmeal? I've seen so many different discussions on types of oatmeal that I'm not sure exactly which kind your recipe calls for. These sound great and I just my try my hand at them this week.
Thanks Katy!
Posted by: DebS | May 27, 2008 at 02:15 PM
Thanks for the props guys. I am workinig on a grocery list/week long menu for anyone interested.
I really really really can't overstate the powwer of the zone. Food has always been the hardest thing to manage in my life. I have never been able to keep it under control
The results of the zone are dramatic, So far I have gon from 20-30 pull ups and from a 7 minute fran to a 5:24. I had a blast yestarday at the trevor it was so much fun having hollis and leif and heather as teammates.
I need to thank Leif for helping me stay with the zone and for being the best!
I am lucky because my job is a dream come true and I get to share it with my best friends and my brother.
I feel Happy and that is the most important reason to stay in the zone!
d
Posted by: danielle | May 27, 2008 at 02:18 PM
i'm interested in a grocery list/week long menu, danielle. =)
Posted by: Angel | May 27, 2008 at 03:53 PM
Your accomplishments were already impressive Danielle! So for you to improve even more is really really impressive. Thanks for walking the talk with us and showing us how great this can be.
Great idea about the weekly list! Count me in on it.
Thanks again,
Deb
Posted by: DebS | May 27, 2008 at 07:40 PM
The CRAZIEST thing happened today... I only felt hungry before my morning snack and before my lunch and even then the hunger was manageable. AND, I actually have to force myself to eat my one block bedtime snack tonight because I'm actually not hungry. I'm still waiting to see how zoning affects my performance but I think I'm starting to become a believer. If I can be comfortable on 6 blocks by 6pm, there must be something to this :)
I'm looking forward to D's menus!
Oh, and COE ladies, I'll email soon to start a zone lunch plan.
Posted by: Heather | May 27, 2008 at 09:07 PM
Oh, and I am RIDICULOUSLY sore from yesterday.. it hurts to breathe.
Posted by: Heather | May 27, 2008 at 09:07 PM