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Tuesday 082013

Workout of the Day

Front Squat

Establish a 1 Rep Max

WOD

50 Kettlebell Swings @ 1.5/1 pood

50 Wall Ball Shots @ 20#/14#

50 Push-Ups

50 Weighted Ab Mat Sit-Ups (45/25)

Mobility

Get all up in that front rack mobility for your max out today. 

Strength

What the most important thing? What should take precedence over all the things we do to stay healthy? Can you guess? Watch this short little lecture from Dr. Mike Evans, it’s all animated so keeps your attention too. It’s cool. 

Recipe

This recipe from Sprout & Pea looks wayyy too sophisticated for me to take on, but if you’re feeling classy… make this and invite me over for dinner.

Shaved Brussels Sprouts Salad with Pecorino, Toasted Hazelnuts, Lemon & Truffle Oil

 

Monday 081913

Workout of the Day

15 Minute Split Jerk Clinic

Deadlift 

1×10@ 60%

2×4@ 70%

2×3@ 80%

WOD

5 Minute AMRAP:

5 Deadlifts @ 75%

200m Row

5 Pull-Ups

Rest 2 Minutes and Repeat AMRAP

Mobility

How much better could you be? Are you waiting until something goes wrong with your structure/performance before you start mobilizing the right position? Mhmm. Change that way of thinking. Check it out. 

Strength

Keep things in perspective. This article reminds us that healthy living is what is important, but asks whether obsessing over minute details is worth it because, after all, the point is to live fully.

What’s the Point?

Recipe

I swear this woman at I Breathe, I’m Hungry is trying to get me addicted to things I need not be addicted to.. Just look… 

Jalapeño Popper Cauliflower Casserole

 

Saturday 081713

Workout of the Day

“Hansen”

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds:

30 Kettlebell Swings (2pood/1.5 pood)

30 Burpees

30 GHD Sit-Ups

 

Friday 081613

Sign up for the LuRong Challenge here!

We are doing it as a gym and will have a great time together!! 

Workout of the Day

Thruster

Establish a 5 Rep Max

WOD

21-15-9

Thrusters (95/65)

Run 400m after each set 

Mobility

What to do with a Foam Roller…? Here’s a little insight from Charles Poliquin on how to use one. 

Foam Rolling 101

Strength

An article about chalk usage… is this you??

Raise Your Hand if You’re Addicted to Chalk

Recipe

Don’t know how to get eggplant? Check out this yummy recipe from Wellness Mama for a yummy paleo take on a classic Italian recipe. 

Grain Free Eggplant Parmesan 

 

Thursday 081513

Workout of the Day

Deadlift

Establish a 1 Rep Max

WOD

8 Rounds of Tabata For Each of the Following:

Row for Calories

Ab Mat Sit-Ups (un-anchored)

Plank Hold

Target #’s: Row- 1000 (can include the “float”..) / Sit-Ups- 96/ Plank Hold-Unbroken

Mobility

This goes for mobilizing as well as for lifting. Start the rotation first, then load. Set yourself up for a strong and safe position in EVERYTHING. 

Strength

An article discussing how to maintain a good position while running, when its amidst a workout with other movements that demand MORE good positioning. Check it out. 

Transition Training: Moving Between Strength Movements and Running

Recipe

YAY for making your own treats :D Check out this ice cream recipe from Living Healthy With Chocolate for a delicious summer treat.

Paleo Honey Roasted Macadamia Nut Ice Cream

 

Wednesday 081413

Workout of the Day

Bench Press

Find a 1RM

WOD

50 Push Press @(45/33)

400m Sled Pull @115/75

50 Hand-Release Push-Ups

**Cash Out with Mobility**

Mobility

Calves. Free them up and fix your lower legs. 

Strength

An article from Huff Post that tells you some go-to ways on how to get around the cravings you have for salty things, sweet things and fatty (bad fatty, not good fatty…) things!

10 Ways to Ditch Your Cravings for Sugar, Salt and Fats

Recipe

A yummy burger recipe from FreeRange Human for your next adventure on the grill! 

Cajun Burgers with Caramelized Onions

 

Tuesday 081313

Workout of the Day

Overhead Squat

Establish a 5RM

WOD 

20 Minute AMRAP: 

5 Handstand Push-Ups

50m Sprint

5 Sumo Deadlifts (@60% DL 1RM)

50 Double Unders

Mobility

MMMMmmm get up in those lats… Prep the overhead for today! 

Strength

An article from Marks Daily Apple to help you play more! Play is important for your mental, emotional and physical state.. don’t forget to play!! 

15 Concrete Ways to Play

Recipe

Don’t order from the place down the street! Satisfy your cravings, and make your own yummy dish with this recipe from Paleo Cupboard.

Mongolian Beef

 

Monday 081213

Gym Party!

Pool, Potluck and Peoples!

August 24th, 1-4pm at Sara’s House [1600 Star Grass Rd, Va Beach].

Be there!!

We are starting a new cycle! Stay tuned for the write-up run-down to come this week :D

Workout of the Day

Find 1RM Shoulder Press

WOD

2 Back Squats @ 75%

Run 200m

20 Ab Mat Sit-Ups

2 Back Squats

Run 200m

18 Sit-Ups

2 Back Squats

Run 200m

16 Sit-Ups

2 Back Squats

Run 200m

14 Sit-Ups

2 Back Squats

Run 200m

12 Sit-Ups

2 Back Squats

Run 200m

10 Sit-Ups

Mobility

Strength

A note to the consumer from the food industry…

Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry

Recipe

MMMMmmmm yummy. I wouldn’t think to try it but this recipe from My Heart Beets has intrigued my taste buds and will be getting my hands on some plantains!

Plantain Stir-Fry

;

Sunday 081113

REST DAY or GARAGE GAMES

What is your excuse!

Gail and I are having a wonderful time! We may not be in the number one spot but we showed up to give it our best shot..