7/13/10

Workout
4 individually timed rounds - row/run or run/row as you choose
400m run
500m row
round 1 - run/row 4:35
round 2 - row/run 5:10
round 3 - run/row 5:05
round 4 - run/row 5:08

Didn't feel like I did too bad on this one, but was slower than most people.  Running is still tough for me, no matter how much I practice on the treadmill (I can easily run 1 mile at this point), it is always much harder in the CrossFit context.

Diet
8:15a - 2 hardboiled eggs, 8 almonds, strawberries, coffee w/1oz 2% milk, 2x fish oil, vit D
12:15p - uncured ham steak, roasted carrots, rainier cherries, 10 almonds, 2x fish oil
8p - "paleo fried" chicken breast, small yam (no skin), 2x fish oil, vitamins
10p - frozen blueberries, raspberries, blackberries
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Another Recipe I want to keep track of:
Paleo Fried Chicken Recipe
Ingredients:
chicken portioned
2 cups almond or nut meal
2 egg whites – whisked for 1 minute to lighten
seasoning, salt/pepper
olive oil spray

Directions:
Preheat oven to 420°F.  Arrange all the ingredients in a row in the following order: the chicken pieces, whisked whites with S&P and seasoning added, breadcrumbs. Begin by dipping the chicken pieces in the egg holding the chicken over the bowl for a few seconds after wards to let excess egg fall off and then coat in the breadcrumbs coating all sides. Pat the crumbs onto the pieces with clean hands to make sure it sticks. Lay on a foiled oven tray.
Once all the pieces are crumbed spray liberally on all sides with the olive oil spray.  Pop in the oven for 20 -25 minutes approx until internal temp of 165°F and the crumbs are crispy and ‘fried’. (took about 27 minutes in my oven)