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Description from the CrossFit website

4.3. Explain 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.

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http://well.blogs.nytimes.com/2009/08/26/what-is-normal-eating/

Ingredients for 2 servings

• ~1 pound fish (I used catfish for this, it came out great)
• 2 potatoes
• spicy seasoning (I used buttrub)
• olive oil or pam (olive oil will taste better, pam is healthier) the zone portion for the olive oil is 1 1/3 TSP total
• salt
• pepper
• malt vinegar
• baking pan
• steamer (I use a flying saucer steamer and a large pan)

Start working on the Potatoes first as they will take longer

• turn oven on 450
• Slice the potato into thin disks
• place them flat in baking pan
• spray over with pam
• sprinkle seasoning on
• flip over
• spray pam again
• add seasoning
• place in oven for about 10-15 mins

On to the fish!

• cut the fish so it will fit on the steamer
• put 1/4 inch or so layer of water into the pan
• put the pan on the stove on high
• put the steamer in
• cover
• cook until the fish is done (it will no longer be clear on the inside and will fluff with a fork.  should take about 20 mins but keep an eye on it

Back to the home fries

• Flip the potatoes in the pan
• continue cooking until they are crispy (another 19-15 mins should do it)

plate everything, and give it all a good dousing of malt vinegar

enjoy!

Part of the training regiment is the Zone diet.  I read a few articles on it and picked up the book which I started last night.  The article that really won me over was “Tupperware man” by Greg Amundson.  This, along with the meal plans outlined by crossfit and a scale to weigh the food, had me ready to go.

So far today I had a pre-workout meal bar, and then hit the gym at 6:15

Breakfast at 9 consisted of:

• 4 eggs, scrambled
• 2 pieces of whole wheat toast
• 12 almonds

Lunch at noon will be:

• a 4oz chicken breast that I seasoned with buttub (sooooo good)
• half a cup of pasta
• 2 apples
• 12 almonds

Afternoon snack:

• 2 oz piece of salmon from the cafeteria downstairs
• an apple
• 6 almonds

Dinner/after dinner snack will be a zone proportioned meal of taco’s / margarita’s for cinco dey Mayo.  I have yet to plan these out

My goal is to stick with this program at least until I run a 7 mile race in July, and if I am doing well on it, to continue it through running the Men’s Health Urban Athlon in Sept

I’m excited, bring the pain