Everybody Does FGB

Patrick teaches his new students in his 11am class the Sumo Deadlift High Pull. Welcome to CrossFit Santa Cruz everyone!

How did everyone do on Fight Gone Bad (FGB) today? It was the first of the workouts that we will be completing this week as a way to gauge our performance progress in the zone. Six weeks from now, we will hit these same workouts once again and see what progress we've made. Congrats to Lucas who was in the 350 range today on FGB (sorry, I don't know the exact number)!

So, here is my zone meal plan for tomorrow. I mostly have the day off as I will be driving up to San Francisco for an appointment in the morning. That just means packing food and not being tempted to eat out:

Breakfast: 3 blocks
Scramble with 2 whole eggs, 1 egg white, 3 tbsp avocado and 1/2 oz grated cheese melted on top
2/3 cup slow cooked Steel Cut Oatmeal with 1/2 cup of blueberries mixed in

Lunch: 3 blocks
4 1/2 oz of deli turkey (Sorry, I listed this wrong yesterday as only being 1 oz per block, but, it's listed on the zone site as 1.5 oz per block, so we will use that measurement for now)
1 apple
1 cup of strawberries
Coffee with 1 1/2 tbsp of 1/2 & 1/2

Snack: 2 blocks
Make a smoothie by blending 1 cup of frozen strawberries, 1 cup of Pacific brand of low fat almond milk, 77 grams of Fage 2% yogurt and 9grams of soy protein powder (this snack requires you read the nutrition label of each item and measure out the appropriate amounts depending on the brands you are using)

Dinner: 3 blocks
4 1/2 oz of the left over ground beef from last night. Add 1/2 cup of Classico Roasted Garlic Tomato Sauce to it and heat up.
5 cups of chopped romaine, 1 cup of sliced cucumbers and 1/4 of an apple chopped up with a small splash of olive oil and some balsamic vinegar (this is a one carb block of salad plus some fat in the oil)
1/4 cup of corn (eat corn in moderation as it is a high density carb. But, it's so good right now!)

Snack: 1 block
1 kiwi
1 oz cheese
3 almonds (try the dry roasted ones at Shopper's Corner. You might want to eat the whole bag though!)