Saturday 05/31/2008

WOD
5-4-3-2-1 widths of a basketball court:
Bear Crawl
1-Arm KB Overhead Walking Lunge (alternating R/L)
Traveling Burpee
1-Arm KB Overhead Walk (alternating R/L)

***
"Jealousy is an awkward homage which inferiority renders to merit."
- Mme. de Puixieux

A couple photos from my Pacific Northwest CrossFit Exploits...

... for the record, I visited a total of ten affiliates in four days and did thirteen different CrossFit workouts in that same length of time, including Fight Gone Bad and Murph (both on the same day, Memorial Day, no less). Talk about a CrossFit road trip - this is the real deal. I'll blog in greater detail about the experience (it was entirely awesome); meanwhile, here are some photos.

Settling for nothing less than the best at my fourth workout of the day, on Wednesday, at Northwest CrossFit.

Swinging the 44-lb at Rainier CrossFit.

Yeah, Michigan! (aka. me, since my name is quite foreign to most people here).

After "Tabata This" with the crew at Agoge Gym.

With trainer Matt as well as Coach Dave Werner of Level 4 CrossFit Seattle (who also happened to be the first ever CrossFit affiliate) - it's an honor to have trained under your supervision, Coach!

Friday 05/30/2009

WOD
Tabata:
Inverted Row
Barbell Squat Jump
Weighted Situp (25#)
Bench Jump
Pushup
Jump Rope

Repeat cycle 8 times, 00:20 on, 00:10 off per exercise.

***
"Punish the body to purify the soul."
-Mark Twight

Thursday 05/29/2008

WOD
Level 4 CrossFit Seattle - Seattle, WA
Work on Back Squats:
Warm up with several easy sets, build to 70-80% of 1-rep max and do several sets of 5 reps.
Set 1: 45# x 8
Set 2: 95# x 6
Set 3: 135# x 5
Set 4: 155# x 5
Set 5: 165# x 5
Set 6: 165# x 5

WOD
Rainier CrossFit - Puyallup, WA
21-18-15-12 reps of:
Wall Ball (14#)
American KB Swing (20 kg)
Knees to Elbows

WOD
Sumner CrossFit - Sumner, WA
Run 1 mile
followed immediately by consecutive two-minute periods in which you will perform as many reps of each exercise as possible:
Row (calories)
DB Thrusters
Medicine Ball Cleans
Double Unders
Pullups

***
"I will permit no man to narrow and degrade my soul by making me hate him."
- Booker T. Washington

Wednesday 05/28/2008 (aka. Day 3 of CrossFit Whirlwind Madness)

WOD
Level 4 CrossFit Seattle - Seattle, WA
With a partner, perform as many rounds as possible in 15 minutes of:
4 reps of Barbell Bear Complex
*Power Clean/Front Squat/Push Press/Back Squat/Push Press
Rest while your partner is working (and, obviously, work while your partner is resting).

Weight Used: 65#
Rounds Completed: 10

WOD
Agoge Gym - Woodinville, WA
Tabata This:
Pushup
Row (Calories)
Push Press (20# DBs)
Air Squats

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the exercises with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.

Score (The round with the lowest no. of reps is recorded):
Pushups - 16
Row - 4 (calories)
DB Push Press - 16
Air Squats - 19

WOD
Local's Gym (CrossFit Lynnwood) - Lynnwood, WA
As many rounds as possible in 20 minutes of:
10 Barbell Hang Power Snatch (65#)
5 "Get On It" (DB Burpee/Renegade Row/Squat Clean/Thruster with pair of 25# DBs)
10 Pullups

Total No. of Rounds Completed: 7

WOD
Northwest CrossFit - Seattle, WA
With a 55# BB, perform as many rounds as possible in 20 minutes of:
8 Deadlifts
8 Push Presses
8 Front Squats
8 V-Ups (sans barbell, of course)

Total No. of Rounds Completed: 19

***
"Keep your fears to yourself but share your courage with others."
- Robert Louis Stevenson

Tuesday 05/27/2008

WOD
Level 4 CrossFit Seattle - Seattle, WA
Every minute on the minute for 30 minutes:
4 DB Hang Power Snatches (L) - 30#
4 DB Hang Power Snatches (R) - 30#
8 Pushups
12 Air Squats

WOD
CrossFit Eastside - Redmond, WA
3 Rounds for time:
400 m Run
15 Pullups
20 Back Squats (95#)

WOD
Xplore CrossFit - Seattle, WA
7 Rounds for time:
7 Pullups
7 Thrusters (35 kg)
7 Burpees

WOD
CrossFit Redmond - Redmond, WA
4 Rounds for time:
20 DB Hang Power Snatches (10R/10L) - 30#
10 Pullups
20 Thrusters (45#)
10 Pullups

***
As you might've guessed, I'm trying to hit up as many as the CrossFit affiliates in Seattle (and vicinity) on my four-day trip. Doing pretty good so far - four workouts in a day (which I definitely don't recommend, but hey, someone's gotta do it, right?) Get some, go again!

And I got some honorable mentions here:
Xplore CrossFit - What's the Women's Weight?
Foundation CrossFit - In Your Honor

Gee, thanks guys! It was awesome working out with you! I'll definitely blog more about my visits once I return.

2 Firebreather WODs within 4 Hours...

How better than to mark Memorial Day by doing two firebreather workouts in the space of four hours?

WOD
Level 4 CrossFit Seattle - Seattle, WA
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 324

WOD
Foundation CrossFit - Seattle, WA
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Time: 36:46 (sans body armor)

Monday 05/26/2008

WOD
5 Rounds of:
50 Air Squats
40 Situps
30 American KB Swings
20 Pushups
10 Power Wheel Rollouts

***
"It takes two men to make one brother."
- Israel Zangwill

Sunday 05/25/2008

WOD
5 rounds of 10 reps each:
KB Snatch (R)
American KB Swing
KB Snatch (L)
KB Figure 8 High Catch
KB OHS (R)
American KB Swing
KB OHS (L)
KB Figure 8 High Catch

***
"In time of test, family is best."
- Burmese Proverb

Saturday 05/24/2008

WOD
40 Barbell Overhead Squats
40 Regular Pushups
40 Barbell Thrusters
40 Plyometric Pushups
40 Barbell Push Presses
40 Diamond Pushups
40 Barbell Thrusters
40 Tricep Pushups
40 Barbell Overhead Squats
40 Spider Pushups

Modify to 30 reps or kick it up a notch to 50 reps (I couldn't resist).

***
"I had the blues because I had no shoes until upon the street, I met a man who had no feet."
- Denis Waitely

Friday 05/23/2008

WOD
5 Rounds of 10 reps each:
1-Arm DB Squat Snatch (5R/5L)
DB Push Press
1-Arm DB Overhead Swing (5R/5L)
DB Front Squat
DB Renegade Row

Perform 30 rope turns (high knees, not hineys - ha ha) between rounds.

***
"If you want to make your dreams come true, the first thing you have to do is wake up."
- J.M. Power

The Four Stages of Mental Mastery

The 4 Stages of Mental Mastery

This is an excellent article by Chris Shugart, over at the T-Nation site.

For the record, I think T-Nation has a wealth of articles and forums that are immensely valuable. Resources on performance training, bodybuilding, diet and nutrition, among others, can all be found on this site.

Keep in mind, though, that it's a site that caters to a diverse group of people with goals that do not necessarily converge. The hardcore CrossFitter may be turned off by the articles that advocate isolation movements for bodybuilding purposes - likewise, most people may find it hard to be convinced that they can "get shredded" by following the advice in articles like the one written about the Anabolic Diet (which pretty much goes against the grain of typical diet trends as it is a diet primarily composed of fat, with ratios as high as 60-65 per cent of daily intake for several days each week).

Training and nutrition are extremely individualized and what works like a dream for somebody may work nowhere near as well for another person. T-Nation provides a good starting point to source articles on such topics, however, and with some trial and error I daresay it can function as a useful tool in planning a personalized program. Oh, and it's not always WFS (work-family safe) either, given the editors' penchant for strategically interspersing photos of a highly exciting nature throughout their articles and the website (perhaps to stimulate - ha ha - readers' interest? Take it for what you will).

Back to the article at hand. My training buddies can tell you that I've been pretty enamored with Shugart's latest piece ever since I first read it several days ago. He lays out the four stages of mental mastery, which are as follows:

1. Unconscious Incompetence
2. Conscious Incompetence
3. Conscious Competence
4. Unconscious Competence

I daresay most people who have taken steps towards researching how to lead a healthy lifestyle have already left Stage 1 behind. Then again, I could be wrong - there's a miasma of misguided information on the Web and just about everywhere, which is why you see bench presses and bicep curls forming the meat-and-potatoes of many a gym rat's workout. As Shugart says in the article, the way to get out of this rut is to become educated (i.e., to know why you train the way you do, to lay out specific goals and to do the necessary things to attain them), and also to periodically switch up your training program so that you won't do the same workout day in, day out.

Stage 2 is probably the most problematic stage for most people. I'm not ashamed to admit that I struggle with being in Stage 2 at times. The forbidden fruit always tastes sweetest - and too often it's all too easy to fall into the cycle of rationalization, as Shugart terms it. One concession gives way to more and it gets more difficult to pull yourself out when the hole you're in keeps becoming deeper. It's easy to say that it's all in the mind (and as a matter of fact, it really is), but extremely challenging to put into practice.

How much do you really want to achieve the goals you've set for yourself? Do you want them bad enough to sacrifice instant gratification (e.g. skipping dessert in favor of a protein shake and ripped abs)? One of the hardest things about this is that you have to make a choice between the present, which is readily apparent and immediately tangible, and the future, which may be hazy, or even apparent in your mind's eye, but most definitely still intangible. Try putting a mouthwatering slice of chocolate ganache cake in front of anyone and chances are even the most dedicated person will waver in the face of such temptation.

Without sugar-coating his terms, Shugart says to man up and recognize the pitfalls of rationalization. With respect to that, I agree - but I also think positive visualization is key here. There's no other way around it. You need to set goals and think of yourself getting nearer towards that satisfactory end point with every decision that you make. In my opinion, that's the only way you can remain staunch in the face of that lovely chocolate slice. No bones about it, it's hugely difficult - but it definitely helps to have a mental image of, say, your dream physique, in your mind to help you make the right choice. Without conceptualizing such goals, resisting temptation simply becomes a matter of denying yourself pleasure. And to me, that's really not the point at all. Life is not meant to be lived in such a way.

Stage 2 and 3 are closely linked. In Stage 3, you conquer temptation, but boy, is it hard. It's a challenge every day when you know you could be sleeping in instead of hitting the gym at 6:00 am to get your workout in. And dang it, I'll be blasted if that luscious chocolate ganache cake isn't still coyly beckoning from the kitchen counter. It takes a lot of effort to remain in Stage 3 and prevent the backslide into Stage 2. It's all too easy to fall off the bandwagon, especially when it comes to making tiny concessions which often snowball into enormous ones. Shugart states that it's best to go "cold turkey" in the outset - without the possibility of concessions, it's easier to stay strict. I definitely agree with this point. Like the Alcoholics Anonymous line, "you're only one drink away from the next drunk".

Shugart also mentions how rewards become more and more apparent with time and effort. Not necessarily rewards in terms of cake or other delectable (but bad for you) edibles, but rewards in terms of, say, compliments, or perhaps the realization that you need to get a new wardrobe since the pants that you used to struggle to zip up are about four sizes too big. These are all healthy cues that only serve to remind you of why you do what you do in times of flagging motivation or times when it seems like such a chore to subscribe to such asceticism. Be encouraged by them, and keep on keeping on!

Stage 4. Wow. What can I say - it's a happy place! In some aspects of my life I can say that I may have attained something approximating Stage 4 enlightenment, but unfortunately I'm still far away in many other parts. For instance, I never eat in fast-food places (McDonald's, Burger King, KFC...). Avoiding such places is a non-issue for me. I weaned myself off the three-piece meal with upsized cheese fries and a side of whipped potatoes (all of which I used to love) at KFC about five years ago, and it was crazy difficult then - but consistently steering clear of fast food has made it practically impossible for me to imagine that I would ever even consider eating such junk again. In terms of training and getting workouts done consistently, I believe I'm in Stage 4 as well. In my opinion, there's nothing worse than not being able to work out!

That being said, I am still floundering in Stage 3 (and perhaps even Stage 2) in other parts of my training and nutrition program. There's nothing else to do but to keep persevering. The rewards I mentioned in Stage 3 are probably going to be the most useful tools in pushing anyone over the edge into Stage 4. The tangible results that come from a consistently good nutrition and training protocol only serve as fuel for the fire, and I daresay that is the best motivation in itself. Of course, the hardest thing is getting started. Stage 4 is all about creating healthy habits, practices that make it impossible to accept anything less than the very best for yourself.

So, here are my takeaways from the article:

1. Get Educated (with regards to training, nutrition - try a variety of things that work for you, and see what works best. It's all an experimental process but you'll reap the benefits of experience).
2. Set Goals and Visualize them on a Consistent Basis (these are the things that will keep you on task during times of temptation).
3. Update and Evaluate Goals (so that you know where you stand with regards to the objectives you've set out for yourself. If you're on target, you'll see the benefits - if not, tweak something in the program, but don't fall down the slippery slope of rationalization or making concessions for yourself).

Thursday 05/22/2008

WOD
10-20-30-20-10 reps of:
Pushups
Back Extensions
Bench Jumps
Decline Situps
Double Unders

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
1-Arm KB Snatch (R/L)
Handstand Pushup
1-Arm KB Clean & Jerk (R/L)
Power Wheel Rollout

***
"After all is said and done, a lot more will have been said than done."
- Author Unknown

Wednesday 05/21/2008

WOD
21-15-9 reps of:
Burpee
Power Clean (75#)
Decline Pushup
Thruster (75#)
Bench Jump

***
21 Then Peter came to Jesus and asked, "Lord, how many times shall I forgive my brother when he sins against me? Up to seven times?"
22 Jesus answered, "I tell you, not seven times, but seventy-seven times."
-Matthew 18:21-22 (NIV)

Tuesday 05/20/2008

WOD
21-18-15-12-9-6-3 reps of:
Deadlift (BW)
Weighted Decline Situp (25#)
Thruster (1/2 BW)

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Double KB Burpee/ Clean & Press Combo
Power Wheel Rollout
1-Arm KB Snatch (R)
1-Arm KB Snatch (L)
Double Under

***
"The world needs dreamers and the world needs doers. But above all, the world needs dreamers who do."
- Sarah Ban Breathnach

Monday 05/19/2008

WOD
Tabata:
Jumping Squat with Barbell
Pushup
Jumping Lunge
Shoulder Press with Barbell
Donkey Kick
Overhead DB Swing (40#)

8 Rounds of 00:20 on, 00:10 off.

***
"It is absurd to divide people into good and bad. People are either charming or tedious."
- Oscar Wilde

Sunday 05/18/2008

WOD
5 rounds of 15 reps each:
KB American Swing
Plyo Pushup
KB Figure 8 High Catch
Double Under

Run 200 m between rounds.

***
Piglet sidled up to Pooh from behind.
"Pooh!" he whispered.
"Yes, Piglet?"
"Nothing," said Piglet, taking Pooh's paw.
"I just wanted to be sure of you."
- A.A. Milne

Saturday 05/17/2008

WOD
With a 16 kg KB, perform 10-9-8-7-6-5-4-3-2-1 reps of:
1-Arm KB Swing (R, then L)
1-Arm KB Snatch (R, then L)
1-Arm KB Clean and Jerk (R, then L)
1-Arm KB Overhead Squat (R, then L)

***
"They must often change, who would be constant in happiness or wisdom."
- Confucius

Friday 05/16/2008

WOD
20-15-10-5 reps of:
KB American Swing
Burpee
KB Goblet Squat
Double Under

***
"The trouble with the world is that the stupid are cocksure and the intelligent are full of doubt."
- Bertrand Russell

Thursday 05/15/2008

WOD
21-18-15-12-9-6-3 reps of:
KB American Swing
Decline Pushup
KB Goblet Squat
KB H2H Swing
Double Under/High Knees

***
"If you judge people, you have no time to love them."
- Mother Teresa

Wednesday 05/14/2008

WOD
30-20-10 reps of:
Shoulder Press (45#)
Pushup
Weighted Decline Situp (25#)
Overhead Barbell Walking Lunge

***
"The charm of history and its enigmatic lesson consist in the fact that, from age to age, nothing changes and yet everything is completely different."
- Aldous Huxley

Tuesday 05/13/2008

WOD
21-15-9 reps of:
Burpees
1-Arm Overhead DB Swing (R)
DB Push Press
1-Arm Overhead DB Swing (L)
Tuck Jump over Bench

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Double KB Clean and Jerk (16 kg)
Power Wheel Rollout
Double KB Swing
Pistol (R)
Double KB Burpee
Pistol (L)

***
"Never look down on anybody unless you're helping him up."
- Jesse Jackson

Monday 05/12/2008

WOD
10 rounds of 5 reps each:
DB Jumping Squat into Thruster*
Bench Dip
Pushup
Weighted Decline Situp

*DB Jumping Squat into Thruster - Perform a jumping squat with the DBs racked on your shoulders, and immediately dip down again and explode upwards with the DBs overhead into a thruster.

WOD
KB Snatch (R/L): 20-18-16-14-12-10-8-6-4-2
Power Wheel Rollout: 10-9-8-7-6-5-4-3-2-1
Pistol (One-legged Squat R/L): 10-9-8-7-6-5-4-3-2-1

***
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort."
- Herm Albright

Sunday 05/11/2009

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Divebomber Pushup
KB American Swing
1-Arm KB Overhead Walking Lunge
KB Goblet Squat
Double Under

***
"I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do."
- Edward Everett Hale

Saturday 05/10/2008

WOD
"The Bear"
5 rounds of 7 sets of the Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go". You can rest between rounds.

Loads used: 65#/70#/75#/80#/85#

WOD
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 27:16
18" box and 16# ball (at Motor City CrossFit)

***
Home is the place where, when you have to go there,
They have to take you in."
- Robert Frost

Friday 05/09/2008

WOD
20 Pushups - 1 DB Overhead Swing (35#)
19 Pushups - 2 DB Overhead Swings
18 Pushups - 3 DB Overhead Swings
.
.
.
3 Pushups - 18 DB Overhead Swings
2 Pushups - 19 DB Overhead Swings
1 Pushup - 20 DB Overhead Swings

WOD
10 rounds of:
3 Thrusters (105#)
3 L-Pullups
3 Pushups
3 Hanging Straight Leg Lifts (Toes to Bar)
3 Towel Pullups

***
"Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny."
- Tryon Edwards

Baked Paper-Wrapped Tilapia and Cabbage Cakes

Recipe for Cabbage Cakes adapted from Almost Vegetarian by Diana Shaw
Makes 6 pancakes

***
Cabbage Cakes
Ingredients:
3 cups loosely packed thinly shredded green or red cabbage
1/4 cup egg substitute
1 tbsp nonfat half-and-half
2 tbsp Fage 0% Greek Yogurt
2 tbsp whole wheat flour
1 clove garlic, chopped
1/4 cup minced chives (I left these out because I didn't have chives)

mixed greens, to serve

Directions:
Steam the cabbage on the stove top or in a microwave. Drain well in a colander.

In a mixing bowl, beat together the egg substitute, half-and-half, yogurt, and flour. Stir in the cabbage, garlic, and chives.

Heat a nonstick griddle (lightly greased if foods tend to stick to yours anyway) over medium heat. When hot, give the batter a stir and drop 1/4 cup of batter for each cake onto the griddle, cooking up to 4 at a time.

Cook until bubbles form on the surface, and the cake has browned underneath, about 5 minutes. Using a plastic spatula, turn to brown the other side, 3 to 4 minutes more.

Repeat, stirring the batter before dropping it onto the griddle, until you've used up all of the batter. Transfer to a warm plate and serve right away, together with mixed greens.

***
Nutrition Facts (per serving - 2 pancakes):
Calories: 94
Total Fat: 0 g
Protein: 8 g
Carbs: 16 g

***


I would call this Tilapia en Papilotte but it just makes it sound too fancy! Haha.
Recipe inspired by the amazing baked tilapia I had at Sharon L.'s place.
Makes 2 servings

***
Baked Paper-Wrapped Tilapia
Ingredients:
2 medium tilapia fillets (about 5-6 oz)
juice of 1 lemon
2 tsp capers, drained
10 cherry tomatoes, sliced
Italian seasoning
salt and pepper to taste

Directions:
Preheat oven to 420 degrees.

For each portion -
Fold a 12-inch square of baking parchment in half diagonally and crease the corners. Grease the parchment with baking spray. Arrange one portion of tilapia fillet on one side of the paper.
Sprinkle Italian seasoning over the fish and add salt and cracked black pepper as desired. Arrange half the sliced cherry tomatoes and sprinkle one teaspoon of capers over the fish. Drizzle lemon juice over.
Fold the other side of the paper over the fish and seal the package into a half oval with a series of creases, starting with one corner and finishing with a twist at the opposite end. Repeat for the remaining portions.

Bake the packages on a sheet pan until the paper is browned and puffy, 10-12 minutes. To serve, slit open each package and slide the contents, out onto a plate; or serve in the paper, letting each diner cut open his own.

***
Nutrition Facts (per serving):
Calories: 228
Total Fat: 6 g
Protein: 40 g
Carbs: 6 g

Thursday 05/08/2009

WOD
With a 30# DB, perform 5-4-3-2-1 reps of:
Full Squat Snatch
Turkish Getup
Overhead Swing
Overhead Squat

Basically, the workout would look like this: 5R/5L Snatch - 5R/5L TGU - 5R/5L OH Swing - 5R/5L OH Squat - 4R/4L Snatch, and so on.

WOD
Motor City CrossFit
As many rounds as possible in 20 minutes of:
5 Weighted Pullups (15#)
5 Overhead Squats (85#)

12 Rounds + 4 Pullups

***
"To give anything less than your best is to sacrifice the gift."
- Steve Prefontaine

Broiled Teriyaki Salmon with Thai Salad

Adapted from The Food Bible by Judith Wills
Makes 2 servings

***
Ingredients:
Salmon
2 medium salmon fillets (about 5 oz)
2 tablespoons teriyaki marinade
Salt and pepper, to taste

Thai Salad
1 mini cucumber (approx. 3-4 inches)
1 medium zucchini
1 medium mango
1 cup fresh beansprouts
1 tsp peanut oil
juice of 1 fresh, juicy lime
2 tsp fish sauce
2 garlic cloves
1 small hot green chili pepper, seeded and chopped
pinch of sugar
few fresh mint and cilantro leaves, chopped

2 lime wedges, to serve
mixed greens, to serve

***
Directions:
Place the salmon fillets in a dish and pour the teriyaki marinade over them, coating well. Marinate, covered, in the refrigerator for at least 30 minutes, but not more than an hour.

Peel and stone the mango and slice into thin strips. Peel the cucumber and cut into thin strips. Slice the zucchini similarly. Pluck the heads and tails of the beansprouts and discard them. Combine the cucumber, zucchini, mango, and beansprouts.

When the salmon is ready, preheat the broiler. Remove the salmon from the marinade and place, skin side down, on a baking sheet. Place the baking sheet under the broiler and cook for about 5 minutes, depending on the thickness of the salmon.

While the salmon is cooking, mix the peanut oil, lime juice, fish sauce, garlic, chili, sugar, and herbs together, and toss with the salad.

Arrange the salad on serving plates. Remove the skin from the cooked salmon once it is ready, then cut it into chunks and serve on a bed of mixed greens, along with the Thai salad and lime wedges. Season with cracked ground pepper as desired.

***
Nutrition Facts (per serving):
Calories: 391
Total Fat: 15 g
Protein: 37 g
Carbs: 27 g

Tuesday 05/07/2008

WOD
Tabata:
Prisoner Squat
Burpee
Pushup
Donkey Kick
Walking Lunge

8 Rounds of 00:20 on, 00:10 off.

WOD
10 rounds of 5 reps each:
Hang Power Clean (95#)
Dead Hang Pullup
Plyo Pushup
DB Overhead Swing (50#)

Rest 45 sec between rounds.

***
"Nature does not hurry, yet everything is accomplished."
- Lao Tzu

Tuesday 05/06/2008

WOD
2 x 5R/5L DB Turkish Getup, then:

15-12-9-6-3 reps of:
DB Complex (Clean + Push Press)
Pushup
Jumping Lunge

WOD
3-mile run; rolling hills

With a pair of 12 kg KBs, perform 3 rounds of 10 reps each:
Double KB Snatch
Double KB Clean and Press
Double KB Overhead Squat
Double KB Shoulder Press
Double KB Overhead Walking Lunge
Run 150 m between exercises (not rounds).

***
"Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself."
- George Bernard Shaw

Monday 05/05/2008

WOD
21-15-9 reps of:
Hang Power Clean
Regular Pushup
Sumo Deadlift High Pull
Diamond Pushup*
Thruster
Spider Pushup**

*Diamond Pushups - This variation is performed with your hands close together underneath your chest, the thumbs and forefingers of each hand touching each other.

**Spider Pushups - This variation is performed in a spread-eagled position, with your hands and feet as far away from each other as possible.

WOD
2 x 5 Rounds of:
3 Deadlifts (205#)
6 Pullups
9 Overhead DB Swings (50#)
12 Pushups

Rest one minute between the two sets.

***
"Simplicity is the ultimate sophistication."
- Leonardo DaVinci

Sunday 05/04/2008

WOD
25-20-15-10-5 reps of:
American KB Swing
Bear Crawl (1x width of basketball court)
Pushup
Travelling Burpee (1x width)
Double Under
Walking Lunge (1x width)

Run 200 m at the end of each round.

***
"Saints are sinners who kept on going."
- Robert Louis Stevenson

Saturday 05/03/2008

WOD
Perform 15-12-9-6-3 reps of:
Thruster
Dead Hang Pullup
Hang Power Clean
Knees to Elbows
Overhead Squat
Pushup

Prescribed weight is 65#/95# for the weighted movements.

***
"God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me."
- Author Unknown

Friday 05/02/2008

WOD
15-12-9-6-3 reps of:
Barbell Overhead Squat
Burpees
DB Renegade Rows
Double Unders

WOD
10 rounds of:
5 Thrusters (95#)
5 Dead Hang Pullups
5 Pushups
5 Heavy DB Overhead Swings (50#)
20 Double Unders

Rest 1 minute between rounds.

***
"A hunter of shadows, himself a shade."
- Homer

Thursday 05/01/2008

WOD
20 Pushups - 1 Double Under
19 Pushups - 2 Double Unders
18 Pushups - 3 Double Unders
.
..
... and so on until...
3 Pushups - 18 Double Unders
2 Pushups - 19 Double Unders
1 Pushup - 20 Double Under

***
"Promises are like babies: easy to make, hard to deliver."
- Author Unknown