Fw: aiaio: Good early news for…
—— SMS Text ——
From: 40404
Sent: Dec 1, 2009 12:18 PM
Subject: aiaio: Good early news for…
aiaio: Good early news for ecommerce this holiday season! Cyber Monday sales up nearly 14% http://is.gd/598iW #aiaio
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Fight Gone Bad IV
On Sept 26th I am competing in Fight Gone Bad IV to raise money for Wounded Warriors and Athletes for a cure. Fight gone bad is a CrossFit workout scored by the number of reps.
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:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- 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.
If you can, please donate to help me support these initiatives
A healthier Fish and Chips
I had some fish and chips at the bar on Friday (skip meal) and I was thinking about how to make them at home healthier (and try to stay in the zone)
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!
Entering the Zone
Lately I have been reading a lot about crossfit as a training program, I’ll have a more detailed post on the workout side of things after i have done it for a few weeks. For now I will say that the workouts are killer and I love them so far.
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
My Retirement Plan
Timothy: golden and silver age DC ended up being 178 gigs
John: jesus
you are never going to read all those
Timothy: prob not
John: maybe after you retire and don’t leave your desk for another 20 years
Timothy: yeah im thinking retirement when im 80 and shitting myself i’ll have a color kindle and read old comics and bitch to my grandkids
John: that’s my plan
Timothy: nice
John: and to yell at kids that step on my grass, steal all their footballs, baseballs, etc, and make an entire ball room
oh, and turn the hose on them too
can’t forget that
Timothy: deff not
Manga looks so sweet on my sony reader. what should I read? have dragonball,ranma,akira,and appleseed so far
Manga looks so sweet on my sony reader. what should I read? have dragonball,ranma,akira,and appleseed so far
Finally retiring my nalgene bottles from school
Finally retiring my nalgene bottles from school
