Friday WOD
7 Rounds for time of:
7 overhead squats
7 knee to elbow
7 clapping push-ups

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10 thoughts on “"TGIOHSF"

  • May 22, 2009 at 3:28 pm


  • May 22, 2009 at 11:44 pm

    1hr40min… 30 miles road bike… 4 beers later.

  • May 23, 2009 at 2:31 am

    I was the slow fat kid out back today – 14:18.

    I was working on my summer CrossFit schedule today and was reminded at school that there are some things in life way more important that CrossFit…this week has been tough at school for a variety of reasons, and I’m very grateful to have CrossFit as an outlet each day. THANK YOU.

  • May 23, 2009 at 2:34 am

    Newley reminded me to post a recipe 🙂 I don’t think I posted this one before – it’s one of my FAVORITES!

    Baja Fish Tacos
    3/4 lb mahi mahi or other firm white fish fillets
    2 t fajita seasoning
    2 shredded cabbage (or broccoli, from a bag)
    1 T fresh lime juice
    3T chopped fresh cilantro
    8 6 inch corn tortillas
    1/2 avocado, diced
    bottled salsa
    lime wedges

    Spray grill rack with PAM and preheat. Sprinkle both sides of fish with fajita seasoning, gently pressing into fish. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces and keep warm. (I place fish in a foil packet, add a little water and bake 400 degrees for 30 minutes, and it works very well!)

    Mix cabbage, cilantro, lime juice and salt. Warm tortillas. Place ingredients on table for assembly. Serve with salsa and lime wedges. Serves 4, 235 cal, 6 g fat, 1 g sat fat, 28g carbs, 20g protein.

    Notes: could use shrimp, I use a tiny bit of cheese and tomatoes and more lime. AMAZING!

  • May 23, 2009 at 3:07 am

    Pam has soy bean oil in it which will give men breasts.

  • May 23, 2009 at 3:08 am

    Right there with you Miss Amie!
    14:18, 95#OHS, clapping push-ups killed me.Tuff on my already tow-up shoulders.

  • May 23, 2009 at 3:10 am

    Oh and Nicole is so freaking HOT I don’t believe she is real!

  • May 23, 2009 at 1:11 pm

    Oh, I just copied and pasted the recipe from my friend's email – I don't use PAM, I use olive oil.

    Here's another recipe, from the Zone website. I've eaten this a couple of times, and it's pretty good. I modify some of it – I use real eggs and add/delete ingredients based on what I've got handy…here's the original recipe

    Crossfit Breakfast
    1- 6" Low Carb tortilla or Pita
    1/4cup rinsed black beans
    1/4 cup salsa
    1/2 cup diced tomatoes
    1/4 cup diced orange pieces
    1/2 cup egg substitute, scrambled w/ olive oil spray
    1 ounce canadian bacon, seared and diced
    1 ounce grated cheese
    2 Tbsp. diced avocado
    Cilantro to taste

    Place low carb tortilla or pita on plate and sprinkle with 1/2 ounce grated cheese, microwave on high 20 seconds. Cover with blackbeans & salsa. Place scrambled eggs on top. Sprinkle canadian bacon & 1/2 ounce cheese on top of that. Microwave on high 20 seconds. Add tomatoes, oranges and avocado. Sprinkle cilantro to taste.

    Comments/ Notes:
    The Fat content is 1/2 as much as a regular 4 block zone meal. I have used this criteria for a leaning out period while doing crossfit workouts. I love this breakfast so much. Sometimes I eat this for lunch or dinner substituting the canadian bacon & eggs with 3 ounces of ground pork (cooked & drained) or 3 ounces of grilled chicken pieces.

  • May 23, 2009 at 1:36 pm

    The license plate on the car in the pic says “Crssft” – nice.

  • May 24, 2009 at 3:10 pm

    Just got around to this one today (sunday), but Ive been wanting to do it. I heart OHS!!

    7rds –
    7OHS 85#
    7 K2E
    7 clapping pushups (only first round was clapping!) These were the toughest part!

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