Wednesday 100310

Six rounds, 21 – 18 – 15 – 12 – 9  – 6 for time of:

Deadlift, 185#/120# (35% of 1RM)

Wall ball shots, 20#/14#

Compare to: November 6th, 2009

Post time to comments.


Buddy Zac, back for a visit in a couple weeks… book your classes now!

Scallops are filled with healthy Omega-3's and a full 1.5oz per protein block.  Besides, everything tastes better with a little bacon.  Here's a quick meal that will look and taste like you slaved over it!


  • 4.5 oz scallops –they are usually 1-1.5oz apiece (3P)
  • 2 strips of bacon from the deli
  • 12 asparagus spears, chopped into halves (1C)
  • 1.25 cups red bell pepper, sliced (1C)
  • 1 cup green beans (1C)
  • 1 teaspoon olive oil (3F)


Preheat the oven to 350 degrees

Place all the veggies in a casserole dish, drizzle with the olive oil, and season with pepper

Place the veggies in the oven and cook for approx 20 min, stirring occasionally

Meanwhile, slice the bacon strips in half lengthwise and wrap around the scallops.  Secure them with a toothpick and cut off any extra.  Place them on a cookie sheet and bake for 10-15 min or until the scallops are firm.

Voila!  A masterpiece meal of 3P, 3C, 3F.


  1. JaReD :

    Snap, that looks too good to be true! Zac and the Scallop/Bacon/Veggie DinDin… Being a caveman really is magical. Thanks Jebus.

  2. Yay Zach!!! I kinda feel like a stalker. Whatever. I’m solid with it.

  3. Dan Y :


  4. derek :

    Zac = Awesome!

  5. Amanda K. :

    Sweet to have Zac back (even for just a bit!)

  6. Lynn :

    ah! cannot believe the week zac is back, jeff is out of town=me at ccac with the kiddos for workouts. so bummed to miss out on zacness!

  7. Gerson :

    with the weather warming up, any takers for some trail running at matthews winters park n some red rocks stairs? pretty flexible wit days n time and spring break is comin up!

  8. AmySchaeffer :

    I am going out of my way just to be able to train wIth you when you are back!!

  9. AmySchaeffer :

    Gerson- Absolutely. You know my number. Let me know when you want to go!

  10. Joylyn :

    Seriously people–who in the world thinks it’s a great idea to drop 15 boxes of Girl Scout cookies off at the firehouse each day?!?!
    Excited for some crazy Zac time!
    Gerson, would love to go!

  11. robyn :

    I would love to go run some trails/stairs, etc too. let me know when you are going, I have spring break week the 27 of marhc -4 april.
    super excited to see zac! maybe he has some sweet new socks!
    Going to try some scallops tonight, that looks too good!

  12. Gerson! I’ll totally go. I’ll be bringing up the tail, but I’ll totally go.
    BTW, the training with Zac will be the week after Sectionals and I’m gonna be trashed but I still wanna.

  13. Courtney :

    I’m in for Red Rocks and training outside in the sun. Spring/ Summer weather makes me happy. I agree with Catherine, sectionals is gonna hurt but I’ll still show up the next day to hang with Zac. . . you’ll be able to find me curled up in the back corner but I’ll still be there.

  14. gerson :

    Great everyone! After the sectionals lets hit Red Rocks!

  15. Had the scallops and veggies @ Robyn’s house last night. Good stuff! Thanks!

  16. bk :

    bk had to sub 15# dumbbell trusters for wall ball, rest as rx’d 11:10

  17. bk :

    bk redo with 30# wall ball, rest as rx’d 13:56

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