Richard is determined to continue his CrossFit training regardless of the cast on his leg! Now, that should be motivation to us all! Often times, injuries force us to concentrate on weaknesses that we would otherwise never focus on. Is there anyone out there who got stronger due to an injury?
Friday's benchmark Zone workout was “Tabata This” for all of you who missed it.
Workout: "Tabata This"
Do a full Tabata round of each of the following, allowing 1 minute of rest between each set of exercises:
Row for calories
A Tabata is an interval workout made up of 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score for each exercise is only as good as your highest consistent score in each of the eight rounds. For example, if you get 10 reps on seven rounds and only 9 reps on one round, your score is 9. Only move on to the next set of exercises after you have completed a full round of Tabatas at the last one.
My Zone Meal Plan for Saturday:
Breakfast: 2 blocks
14 grams of Fage 2% yogurt with 1/2 apple and 1 kiwi cut into it
Snack: 1 block
1 oz of string cheese
1/2 an apple
Double Americano with 1/2 tbsp 1/2 & 1/2 (Americanos seem to be the CrossFit Coffee of choice!)
Lunch: 3 blocks
3 oz of grilled chicken on a 1 block salad with 3 tbls of avocado added in, and balsamic vinegar
Snack: 2 blocks
1 slice of Ezekial bread (got that one from Danielle. I cut the crust off to make it 9 grams.) with 1/4 cup of hummus on it (check the label of the brand you get for carb measurement)
3 oz of deli meat on the side
Dinner: 3 blocks
4 1/2 oz of grilled salmon with lemon
1 block zone salad with balsamic vinegar and a 1/2 apple cut into it (I like the small salads now because it makes me feel like I am eating more food!)
1 cup of strawberries
Snack: 1 block
4 oz wine (A nice weekend treat!)
1 oz of cheese