Tuesday 30, August 2011

Strength:

Front squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:

4x
5 kettlebell snatch each arm 24/16kg
5 clapping push ups
5 kettlebell thrusters each arm 24/16kg

Monday 29, August 2011

Strength:

Power cleans
3-3-3-3-3

3x max rep pull ups

Metcon:

2x

20 hang cleans 42.5/27.5kg
50m sprint
15 hang cleans
50m sprint
10 hang cleans
50m sprint
5 hang cleans
50m sprint

Sunday 28, August 2011

Sunday was a gorgeous day with a great group to deal with Coach Matt making tge WOD up on the spot.

Metcon:

2x
20 KB Swings 24/16kg
20 Sledge Hammers
15 Tire Flips
15 Burpees
10 KB Clean & Press 24/16kg
10 Pushups

Penalty - Flutter kicks

This was a team wod! Two people on one movement two on the other of the same rep sequence. If the one person complete before the other person they would do flutter kicks while waiting.

Cauliflower Rice - Paleo on a Budget

Ingredients:
• Half a head of Cauliflower
• Large Onion {I used vadalia.. but any yellow onion will do}
• 1 Big clove garlic
• Ghee
• Salt
• Pepper
• Food Processor {I know it’s not an ingredient.. but it’s kinda important}

How to:
• Get a pan heating up with a nice tsp…tbsp..ish with ghee.
• Chop up your onions into however big you like and add them to your pan… remember we’re caramelizing.. sloooowwwwwwwwlllyyyy cook them! {I made burgers and bacon with it tonight.. so I got that started even before I started my bacon. … then I made my burgers and rice… so by the end of that they were done}.. Oh and stir them up occasionally!
• Chop up the Cauliflower into florets. {I limited my stem usage on them too}.
• Throw your cauliflower into your food processor, pop the lid on and let it go for like..20-30 seconds, take a peak see how it looks. It should start to look like “rice” if it’s not ground up all the way give it another whirl in the processor.
• Right about now.. chop up your garlic and toss it in with the onions… I toss mine in kinda late so it doesn’t burn.
• Put your riced cauliflower into a microwave safe bowl… cover with plastic wrap {not too too tight here people}
• Microwave that bad boy for like 3:30-4:00 minutes {if you do a whole head I’d give it 5:00 minutes-ish}
• Careful.. that bowl could be hot! Take it out of the microwave. Add salt, pepper, some ghee if you want and your caramelized onions. Stir it to together.. and it’s done!
Stupidly easy right?! But oh so yummy.. as you can see it was served with burgers, avocados, and bacon…
Best Dinner EVER and the Rice was roughly… $1.84 to make {with onions, garlic, ghee included} which is.. $0.92 per serving.. Helllooooo cheap side dish. If you just did cauliflower rice with ghee, it’d be ~ $.022 per person per serving… And you’re kids will eat this! Toss in their favorite veggies, or ohhh chunks of steak or pork.. or bacon and sausage… you see where I’m going with this!

Saturday 27, August 2011

Hello.... Hello... Hello..
It's Saturday, and even from Tampa Bay Florida I can create some nastiness.
Coach Matt added a little twist, can you guess what it is??? ;-)


1.5 mile run
50 pull ups
50 push ups
100 double unders ;-)
50 sit ups
50 squats
1.5 mile run

Friday 26, August 2011

Another quick workout! Awesome job everyone!

Strength:

Front Squats
3-3-3-3-3

HSPU
3x Max Effort



Metcon:

5x
40yrd Bear Crawls
3 Deadlift 142.5/120kgs
10 Lateral Burpees

Thursday 25, August 2011

Strength:

Snatch
3-3-3-3-3

3x Ring dips max reps

Metcon:

8x
5 power snatch 42.5/27.5kg
200m row

Wednesday 24, August 2011

Middle of the week, and gonna do some more sprints!

Strength:

Bench press
3-3-3-3-3

Deadlifts
3-3-3-3-3

Metcon:
10x
3 burpees
40m sprint
Rest 30 seconds