Tuesday, September 9, 2008

WOD, Class and a great Chicken Recipe

Porcini-Dusted Chicken Scaloppine from Cooking Light


We found this recipe during the weekend and tried it last night with asparagus and couscous. Tasted great and very Zone friendly.
Class today was "Micheal" 3 rounds for time of 800m run, 50 Back Extensions and 50 AbMat Situps. Holly was there at 5pm, then it was a full house at 6pm with; Amy, Sarah, Mona, Beth, Rebecca, Lois and Jason. Great efforts from everyone, especially those who have just started back. Now is the time to get back into the habit, the CrossFit prescription is 3 days on 1 day off.
As for the WOD, this is the last week of our first strength cycle and we are already seeing gains.

Back squat - 90% x 2 x 3 Matt:265#Donna: 135#
Snatch pull - 107% x 2 x 3 Matt: 185# Donna: 70#
Press - 4 x 4 med-heavy weight Matt 115#/125# x 3 Donna: 60#
Chin-ups - 3 x 90% of last Friday's reps (this originally said Monday and caused some confusion) Matt: 3 x 9 + 10# Donna: 3 x9
3 sets of:
A. GHD sit-ups x 15 slow Donna: AbMat +10#
B. GHD Russian twists x 20 Matt: +10# Donna: + 10#
Looks like the rowing cert will be rescheduled closer to home, that will be nice!

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