CROSSFIT LETHBRIDGE: CrossFit ZONE Recipes

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. courtesy of www.crossfit.com

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ACTION Smoothie Snack

4 Pro
4 CHO
8 Fat

Ingredients

28 grams protein powder

1 ¼ cup blueberries

1 ½ cup strawberries

2 tsp Nut butter

4 macadamia nuts

6 ice cubes

½ tsp cinnamon (optional)

Instructions: Place all ingredients in a blender and blend at high speed until smooth, about 1 minute.

Add a little water if smoothie is too thick. If you prefer, eat the nuts on the side. Nut allergy…add some more Nut butter or avocado.

Torta Salata con Cavolfiore
(Savory Tart with Cauliflower)

6 Block Meal

Ingredients:
1 cup egg substitute
2 ounces parmesan cheese
4 cups cauliflower
½ cup corn (fresh off the cob)
3 kiwis
2 tablespoons Zone Extra Virgin Olive Oil
2 teaspoons dill
1 teaspoon parsley
salt & pepper

Instructions:
Steam cauliflower, divide into florets and cook until tender in a sauté pan with 1 tablespoon of olive oil. Transfer to a small glass baking dish brushed with a bit of oil. Beat the egg substitute with the parmesan, corn, herbs, salt, and pepper. Pour everything over the cauliflower and bake at 350°F, cook until golden brown. Complete the balance with the kiwi.

November 2009