Wednesday, 3-10-10

Sprint/Lift/Slam

WOD:

For Time:

Six (6) 50 meter sprints (30 second rest)

then...

18-12-6

Deadlifts 225#/135#

Ball Slams

then...

Six (6) 50 meter sprints (30 second rest)

**Perform each sprint at maximal effort, take 30 seconds rest, after last sprint perform deadlifts and ball slams as quick as possible, then perform sprints at maximal effort, 30 seconds rest**

Salsa!!!!

Many Thanks to Tim Bates for these two amazing recipes!

Tuesday, 3-9-10

Why a dynamic warm-up?

1)    Raises heart and respiration rates.

2)    Raises body core temperatures.

3)    Prepares connective tissue and muscles for dynamic movement

4)    Increases nervous system arousal

5)    Greases key movement motor pathways

6)    Primes dominant metabolic pathways and shifts blood away from the stomach and gut and into muscles and lungs

7)    Increases cardiac pre-load and cardiac outputs by decreasing venous pooling.

Strength:

Power Snatch- Work to a heavy single

and then...

As many rounds as possible in 10 minutes:

3 Power Snatches  @ 75% of 1 RM
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20" box

 

 

Monday, 3-8-10

Every Saturday at 9am we offer a Free class. If you can't make it on Saturday give us a call at 356-9000 to schedule for another time.

Strength:

Back Squat 3x5 (add 5# from last time)

and then...

WOD:

Complete 3 rounds for time:

30 Walking Overhead Lunges 45#/25# (15 each leg)
100m Sprint
30 KB Swings 2 pood
Rest 90 seconds between rounds

*Back knee has to barely touch the ground on the lunge to be counted*

Paleo Pancakes

This Paleo Pancake recipe was tested today and was incredible!

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.