Thursday 100304

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Seven rounds for time:

10 Hang squat cleans, 115#/75#

10 Chest slapping push-ups

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012 

Kim Brown, back in action! 

All proteins are not created equal.

Obviously, certain cuts of meat have a much higher fat content and therefore more calories ounce for ounce.  Used sparingly, these meats will suffice, but should not be a staple of your diet.  Other protein sources such as fish, eggs, shellfish, poultry, and some dairy (not paleo) should make up the majority of your weekly protein intake.  Save cuts of red meat and pork for when you find yourself eating outside the confines of your kitchen, where options are limited.

Did you know that haddock and ground beef are both approximately 18% protein, yet haddock only has 22 calories/oz, while ground beef contains 80 calories/oz?  And did you know that Icelanders have some of the longest lifespans in the Western world, which may be because their staple protein is cod?  What about lobster?  Not only do you get more of it (1.5oz per block, compared to 1oz of beef or pork per block), but you also get a healthy dose of Omega-3 fatty acids which help decrease inflammation. 

If you are celebrating a special event, or simply have some friends that are begging you to go out to dinner with them, suggest a place that serves fresh fish.  If you don't get buy in from the group, suggest a steakhouse like Texas Roadhouse, where you can get a small cut of high quality of meat ("The 6oz Dallas Fillet") and swap the sides for extra veggies.  Don't let others deter you from your goal. 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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