WOD: Friday - 032808
"Rest Day"
Friday, March 28, 2008
Thursday, March 27, 2008
WOD: Wednesday - 032608
Kettlebell Drag & Shuffle:
While peddling backwards in a squatting position, drag the kettlebell with one arm for 20 yards. Pick up the kettlebell and hold it by the horns. While holding the kettlebell in front of your chest, shuffle back to the starting line. Properly place the kettlebell down, and drag it for 20 yards with the opposite hand, and shuffle to starting line in opposite direction. Complete 5 rounds. rest 1 minute between rounds.
Things to remember, when peddling backwards:
Do not grab or pick up the kettlebell when peddling backwards. Always lead with your hips hinged and butt extended. Keep you back flat, and always look ahead. Keep your abs engaged. Peddle backwards by driving and pushing the balls of your feet in the ground.
Rest for 2 minutes, then perform the following sequence:
Alternate the following 2 exercises in the following fashion;
1. 10 KB 2 handed swings/ 1 Burpees
2. 10 KB 2 handed swings/ 2 Burpees
3. 10 KB 2 handed swings/ 3 Burpees
4. 10 KB 2 handed swings/ 4 Burpees
5. 10 KB 2 handed swings/ 5 Burpees
6. 10 KB 2 handed swings/ 6 Burpees
7. 10 KB 2 handed swings/ 7 Burpees
8. 10 KB 2 handed swings/ 8 Burpees
9. 10 KB 2 handed swings/ 9 Burpees
10.10 KB 2 handed swings/ 10 Burpees
Rest 1 minute, and then reverse the sequence
(i.e 10 KB 2 handed swings/ 9 Burpees, 10 KB 2 handed swings/ 8 Burpees, etc...)
You can also perform this exercise sequence in the following fashion:
1. 10 KB 2 handed swings/ 1 Burpee
2. 9 KB 2 handed swings/ 2 Burpees
3. 8 KB 2 handed swings/ 3 Burpees
4. 7 KB 2 handed swings/ 4 Burpees
5. 6 KB 2 handed swings/ 5 Burpees
6. 5 KB 2 handed swings/ 6 Burpees
7. 4 KB 2 handed swings/ 7 Burpees
8. 3 KB 2 handed swings/ 8 Burpees
9. 2 KB 2 handed swings/ 9 Burpees
10.1 KB 2 handed swing/ 10 Burpees
Kettlebell Drag & Shuffle:
While peddling backwards in a squatting position, drag the kettlebell with one arm for 20 yards. Pick up the kettlebell and hold it by the horns. While holding the kettlebell in front of your chest, shuffle back to the starting line. Properly place the kettlebell down, and drag it for 20 yards with the opposite hand, and shuffle to starting line in opposite direction. Complete 5 rounds. rest 1 minute between rounds.
Things to remember, when peddling backwards:
Do not grab or pick up the kettlebell when peddling backwards. Always lead with your hips hinged and butt extended. Keep you back flat, and always look ahead. Keep your abs engaged. Peddle backwards by driving and pushing the balls of your feet in the ground.
Rest for 2 minutes, then perform the following sequence:
Alternate the following 2 exercises in the following fashion;
1. 10 KB 2 handed swings/ 1 Burpees
2. 10 KB 2 handed swings/ 2 Burpees
3. 10 KB 2 handed swings/ 3 Burpees
4. 10 KB 2 handed swings/ 4 Burpees
5. 10 KB 2 handed swings/ 5 Burpees
6. 10 KB 2 handed swings/ 6 Burpees
7. 10 KB 2 handed swings/ 7 Burpees
8. 10 KB 2 handed swings/ 8 Burpees
9. 10 KB 2 handed swings/ 9 Burpees
10.10 KB 2 handed swings/ 10 Burpees
Rest 1 minute, and then reverse the sequence
(i.e 10 KB 2 handed swings/ 9 Burpees, 10 KB 2 handed swings/ 8 Burpees, etc...)
You can also perform this exercise sequence in the following fashion:
1. 10 KB 2 handed swings/ 1 Burpee
2. 9 KB 2 handed swings/ 2 Burpees
3. 8 KB 2 handed swings/ 3 Burpees
4. 7 KB 2 handed swings/ 4 Burpees
5. 6 KB 2 handed swings/ 5 Burpees
6. 5 KB 2 handed swings/ 6 Burpees
7. 4 KB 2 handed swings/ 7 Burpees
8. 3 KB 2 handed swings/ 8 Burpees
9. 2 KB 2 handed swings/ 9 Burpees
10.1 KB 2 handed swing/ 10 Burpees
WOD: Tuesday - 032508
Perform 6 sets of 1 minute of work/30 seconds of rest of ea. individually, before moving to the next exercise. Rest for 2 minutes between each exercise cycle. (i.e. perform 6 rounds of exercise 1, rest 2 minutes, and then begin 6 rounds of exercise 2).
1. Jump Rope (as many as possible)
2. Push up & Raise
3. March Madness Verticals (as many as possible)
4. Burpees (as many as possible)
Perform 6 sets of 1 minute of work/30 seconds of rest of ea. individually, before moving to the next exercise. Rest for 2 minutes between each exercise cycle. (i.e. perform 6 rounds of exercise 1, rest 2 minutes, and then begin 6 rounds of exercise 2).
1. Jump Rope (as many as possible)
2. Push up & Raise
3. March Madness Verticals (as many as possible)
4. Burpees (as many as possible)
Friday, March 21, 2008
Thursday, March 20, 2008
WOD: Thursday - 032108
Alternate between the 2 exercises, by performing the following rep scheme.
5/5,10,10/15,15/20,20/25,25/30,30/35,35/40,40/35,35/30,30/25,25/20........
AM Fitcamp
1. 2-handed KB swing
2. Burpees
Rest 2 minutes
Bonus:
10 yard KB drag and shuffle x 4 minutes
PM Fitcamp
1. 2-Handed KB swing
2. Push Ups
Alternate between the 2 exercises, by performing the following rep scheme.
5/5,10,10/15,15/20,20/25,25/30,30/35,35/40,40/35,35/30,30/25,25/20........
AM Fitcamp
1. 2-handed KB swing
2. Burpees
Rest 2 minutes
Bonus:
10 yard KB drag and shuffle x 4 minutes
PM Fitcamp
1. 2-Handed KB swing
2. Push Ups
WOD: Wednesday - 031908 (happy birthday to my dad, R.I.P.)
Tabata Tuesday (The Wednsday/Post Storm Remix)
Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. We simply use the
Gymboss Interval Timer
.
1. Tabata Squats
2. Push Ups
3. Ski Jump Squats
4. Burpees
5. Mt. Climbers
6. Plank
This was good for anaerobic cardio conditioning, as well as building strength. You can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Tabata Tuesday (The Wednsday/Post Storm Remix)
Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. We simply use the
Gymboss Interval Timer
.
1. Tabata Squats
2. Push Ups
3. Ski Jump Squats
4. Burpees
5. Mt. Climbers
6. Plank
This was good for anaerobic cardio conditioning, as well as building strength. You can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Tuesday, March 18, 2008
Today's article about the benefits of kettlebell training in the Wall Street Journal"
ACHES & CLAIMS
Getting a Handle
On Weight Training
By LAURA JOHANNES
March 18, 2008; Page D2
They look like cannonballs with handles. Some fitness experts say these weight-training tools, called kettlebells, create a unique, full-body workout, but other experts fear the explosive movements usually involved with the equipment could cause injury.
* * *
Kettlebells, used by weightlifters in the early 20th century, are becoming popular again. That's largely due to former Russian military instructor Pavel Tsatsouline, who teamed up in 2001 with fitness publisher Dragon Door Publications Inc., of Little Canada, Minn., to start selling kettlebells in the U.S. A number of companies now sell the bells, which have a rough cast-iron surface.
In general, men start with a 35-pound bell and women start with 18 or 26 pounds, depending on their strength. Dragon Door says women are 40% of its customers and about 80% of those attending classes taught by instructors certified in its methods.
You can use a kettlebell to do traditional lifting exercises, but the routines popularized by Mr. Tsatsouline use the full body rather than a single muscle. A signature exercise is the kettlebell swing, in which you grab the bell with both hands and swing it from between your legs until it is about shoulder height. Many instructors suggest lifting them outside, says Nashville, Tenn., instructor David Whitely, in part because if you drop one no harm is done.
The health benefits of strength training are well-established. However, so far, few studies compare traditional free weights or machines to kettlebells. In one study, presented at the 2006 meeting of the nonprofit National Strength and Conditioning Association, researchers from Georgetown College in Kentucky found a 35-pound kettlebell worked muscles harder -- as measured by electrical activity -- than a dumbbell of the same weight. The reason is that the bell's offset center of gravity makes the load less stable, increasing difficulty, says researcher Chris Proulx, now at Keene State College, in Keene, N.H. But a higher-weight dumbell would likely work the muscles just as hard, he adds.
Some fitness experts have concerns about safety, particularly about the swing, which some fear could injure the back. "I wouldn't take [someone] who has not been exercising and start her on a kettlebell program -- it's too risky," says Manhattan personal trainer Joan Pagano, author of several strength-training books for women. She has concerns that many of the exercises put too much wear-and-tear on joints.
Kettlebell enthusiasts say the handle facilitates exercises that could be awkward with a dumbbell, and its off-center weight distribution creates a unique workout. They also say the bells strengthen shoulders and back, and actually prevent injuries.
Mr. Tsatsouline says kettlebells are very unlikely to cause injury if you work up to the exercises gradually and take the time to learn proper form. For example, the thrust in the swing should come from the hips, not the back. He adds that kettlebells provide enough variety on their own, but that some people do prefer to use them along with traditional free weights.
Write to Laura Johannes at laura.johannes@wsj.com
ACHES & CLAIMS
Getting a Handle
On Weight Training
By LAURA JOHANNES
March 18, 2008; Page D2
They look like cannonballs with handles. Some fitness experts say these weight-training tools, called kettlebells, create a unique, full-body workout, but other experts fear the explosive movements usually involved with the equipment could cause injury.
* * *
Kettlebells, used by weightlifters in the early 20th century, are becoming popular again. That's largely due to former Russian military instructor Pavel Tsatsouline, who teamed up in 2001 with fitness publisher Dragon Door Publications Inc., of Little Canada, Minn., to start selling kettlebells in the U.S. A number of companies now sell the bells, which have a rough cast-iron surface.
In general, men start with a 35-pound bell and women start with 18 or 26 pounds, depending on their strength. Dragon Door says women are 40% of its customers and about 80% of those attending classes taught by instructors certified in its methods.
You can use a kettlebell to do traditional lifting exercises, but the routines popularized by Mr. Tsatsouline use the full body rather than a single muscle. A signature exercise is the kettlebell swing, in which you grab the bell with both hands and swing it from between your legs until it is about shoulder height. Many instructors suggest lifting them outside, says Nashville, Tenn., instructor David Whitely, in part because if you drop one no harm is done.
The health benefits of strength training are well-established. However, so far, few studies compare traditional free weights or machines to kettlebells. In one study, presented at the 2006 meeting of the nonprofit National Strength and Conditioning Association, researchers from Georgetown College in Kentucky found a 35-pound kettlebell worked muscles harder -- as measured by electrical activity -- than a dumbbell of the same weight. The reason is that the bell's offset center of gravity makes the load less stable, increasing difficulty, says researcher Chris Proulx, now at Keene State College, in Keene, N.H. But a higher-weight dumbell would likely work the muscles just as hard, he adds.
Some fitness experts have concerns about safety, particularly about the swing, which some fear could injure the back. "I wouldn't take [someone] who has not been exercising and start her on a kettlebell program -- it's too risky," says Manhattan personal trainer Joan Pagano, author of several strength-training books for women. She has concerns that many of the exercises put too much wear-and-tear on joints.
Kettlebell enthusiasts say the handle facilitates exercises that could be awkward with a dumbbell, and its off-center weight distribution creates a unique workout. They also say the bells strengthen shoulders and back, and actually prevent injuries.
Mr. Tsatsouline says kettlebells are very unlikely to cause injury if you work up to the exercises gradually and take the time to learn proper form. For example, the thrust in the swing should come from the hips, not the back. He adds that kettlebells provide enough variety on their own, but that some people do prefer to use them along with traditional free weights.
Write to Laura Johannes at laura.johannes@wsj.com
Monday, March 17, 2008
WOD: Monday - 031708
"Kettlebell Ladders"
Perform 10, 15, 20, 15, 10 reps of each exercise w/ 10 seconds to rest in between reps. The goal is to not place the kettlebell down during your 10 second breaks. Rest 30 seconds between each exercise.
1. 2-handed Kettlebell Swing
2. Kettlebell Squat
3. Kettlebell Deadlift
4. Single Arm Kettlebell Swing (# of reps/ea. arm)
"Kettlebell Ladders"
Perform 10, 15, 20, 15, 10 reps of each exercise w/ 10 seconds to rest in between reps. The goal is to not place the kettlebell down during your 10 second breaks. Rest 30 seconds between each exercise.
1. 2-handed Kettlebell Swing
2. Kettlebell Squat
3. Kettlebell Deadlift
4. Single Arm Kettlebell Swing (# of reps/ea. arm)
WOD: Friday - 031408
Perform the pair of exercises in each group back to back without rest for 2 minutes. For example, you would sprint 10 yards forward, touch the ground, and back peddle 10 yrds, returning to the starting line. That's one rep. repeat this sequence 9 more times. Once you complete back peddle number 10, begin performing 10 Burpees. If you still have time, repeat this group of exercises again, until the 2 minutes is complete.
Once the 2 minutes is done, rest for 2 minutes, then begin perform the 2 exercises in group 2 the same as you did in group 1.
1a) 10 yrd Sprint Fwd/10 yrd Back peddle x 10
1b) Burpees x 10
Rest 2 minutes
2a) 10 yrd Side Shuffle x 10
2b) Prisoner Squats x 10
Rest 90 seconds
3a) 10 yrd Bear Crawl fwd/Bckwrd x 10
3b) Jump Squats x 10
Perform the pair of exercises in each group back to back without rest for 2 minutes. For example, you would sprint 10 yards forward, touch the ground, and back peddle 10 yrds, returning to the starting line. That's one rep. repeat this sequence 9 more times. Once you complete back peddle number 10, begin performing 10 Burpees. If you still have time, repeat this group of exercises again, until the 2 minutes is complete.
Once the 2 minutes is done, rest for 2 minutes, then begin perform the 2 exercises in group 2 the same as you did in group 1.
1a) 10 yrd Sprint Fwd/10 yrd Back peddle x 10
1b) Burpees x 10
Rest 2 minutes
2a) 10 yrd Side Shuffle x 10
2b) Prisoner Squats x 10
Rest 90 seconds
3a) 10 yrd Bear Crawl fwd/Bckwrd x 10
3b) Jump Squats x 10
Friday, March 14, 2008
Thursday, March 13, 2008
WOD: Wednesday - 031208
1a. Hill Sprints
1b. 3 min of Calisthenic Madness (various push ups, burpees, mt.climbers)
Perform 2 rounds w/ 2 min. rest between rounds.
2a. Stairs
2b. 2 min uphill bear crawls
Perform 2 rounds w/ 90 sec. rest between rounds
Bonus: Hill Sprint Tag
Class broken into 2 groups. A member of each group sprints up the hill, as another pair sprints a few seconds behind them. The object is to not get tagged by those sprinting behind you. If you are tagged, you get another bonus exercise, which is purely decided by the evil, sadistic fit coach, Sincere ( aka El Diablo, The King of Pain, & the sad...evil man!)
1a. Hill Sprints
1b. 3 min of Calisthenic Madness (various push ups, burpees, mt.climbers)
Perform 2 rounds w/ 2 min. rest between rounds.
2a. Stairs
2b. 2 min uphill bear crawls
Perform 2 rounds w/ 90 sec. rest between rounds
Bonus: Hill Sprint Tag
Class broken into 2 groups. A member of each group sprints up the hill, as another pair sprints a few seconds behind them. The object is to not get tagged by those sprinting behind you. If you are tagged, you get another bonus exercise, which is purely decided by the evil, sadistic fit coach, Sincere ( aka El Diablo, The King of Pain, & the sad...evil man!)
WOD: Tuesday - 031108
1. KB 2 Handed swing x 2 min.
2. Burpees x 2 min
3. KB Halos x 1 min (30 sec ea. direction)
4. Planks x 2 min
5. KB Suitcase Squat x 1 min (30 sec ea. side)
Perform 1 round of all five exercises. Rest for 90 secs, and repeat another round.
Bonus Round: 5 burpees + 5 kb swings continuously w/o rest for 2 min.
1. KB 2 Handed swing x 2 min.
2. Burpees x 2 min
3. KB Halos x 1 min (30 sec ea. direction)
4. Planks x 2 min
5. KB Suitcase Squat x 1 min (30 sec ea. side)
Perform 1 round of all five exercises. Rest for 90 secs, and repeat another round.
Bonus Round: 5 burpees + 5 kb swings continuously w/o rest for 2 min.
Tuesday, March 11, 2008
WOD: Monday - 031008
AM Fitcamp
1. Hill Stalkers x 3
2. KB 2-Handed Swings x 2 minutes
3. Hill Stalkers x 3
4. KB 2-Handed Swings x 2 minutes
5. Jog Up Stairs
6. KB Bottoms Up Squats
PM Fitcamp
"Fortune 500s"
1. 50 Tibata squats
2. 50 Push Ups
3. 50 Narrow Squats
4. 50 Pike Push Ups
5. 50 Stationary Lunges (25/leg)
6. 50 Alt. Staggered Push ups (25/side)
7. 50 Prisoner Squats
8. 50 Knee 2 Elbow Planks
9. 50 Mt. Climbers
10. 50 Burpees
AM Fitcamp
1. Hill Stalkers x 3
2. KB 2-Handed Swings x 2 minutes
3. Hill Stalkers x 3
4. KB 2-Handed Swings x 2 minutes
5. Jog Up Stairs
6. KB Bottoms Up Squats
PM Fitcamp
"Fortune 500s"
1. 50 Tibata squats
2. 50 Push Ups
3. 50 Narrow Squats
4. 50 Pike Push Ups
5. 50 Stationary Lunges (25/leg)
6. 50 Alt. Staggered Push ups (25/side)
7. 50 Prisoner Squats
8. 50 Knee 2 Elbow Planks
9. 50 Mt. Climbers
10. 50 Burpees
Monday, March 10, 2008
My Favorite Tabouleh Recipe
I must admit that tabouleh (pronounced "tuh'bool'eh") salad has to be my favorite salad in the world. Unlike many salads, which fail to fill you up or are loaded with too many fat or caloric dense ingredients, tabouleh has just the right amount of good carbs, fiber, and good fats that are essential for a good diet.
As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.
However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.
Tabouleh
1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves
For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil
Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.
Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.
Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils
Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.
Morph 4: Serve as a small side salad with fish.
Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g
Yield: 6 (1-cup) servings
I must admit that tabouleh (pronounced "tuh'bool'eh") salad has to be my favorite salad in the world. Unlike many salads, which fail to fill you up or are loaded with too many fat or caloric dense ingredients, tabouleh has just the right amount of good carbs, fiber, and good fats that are essential for a good diet.
As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.
However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.
Tabouleh
1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves
For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil
Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.
Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.
Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils
Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.
Morph 4: Serve as a small side salad with fish.
Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g
Yield: 6 (1-cup) servings
Sunday, March 09, 2008
WOD: Thursday - 030608 (AM)
1. Mt. Climbers x 10, 9, 8, 7, 6, ....
2. KB Farmer's Walk Up Hill
3. Push Ups x 10, 9, 8, 7, 6, ...
Perform 10 mt.climbers, grab 2 kettlebells and begin farmer's walk up hill. Once you get to the top of the hill, perform 10 push ups, farmer's walk down the hill back to starting position. Immediately perform 9 push ups, etc, until you finish with one rep of push ups, and farmer's walk down hill.
1. Mt. Climbers x 10, 9, 8, 7, 6, ....
2. KB Farmer's Walk Up Hill
3. Push Ups x 10, 9, 8, 7, 6, ...
Perform 10 mt.climbers, grab 2 kettlebells and begin farmer's walk up hill. Once you get to the top of the hill, perform 10 push ups, farmer's walk down the hill back to starting position. Immediately perform 9 push ups, etc, until you finish with one rep of push ups, and farmer's walk down hill.
Wednesday, March 05, 2008
WOD: Wednesday 030508
Perform each exercise consecutively, rest 2 min, and repeat for another round.(i.e., perform 20 kettlebell sings, sprint 10 yards, perform 10 push ups, jog back to kettlebell, perform 20 kettlebell swings, sprint 15 yards, perform 15 push ups, etc)
1. 20 Kettlebell 2 handed Swings
2. Sprint x 10, 15, 20, 25 yards sprint
3. Pushups x 10, 15, 20, 25
Complete 2 non-stop rounds.
6 PM = 15 min round 1/10 min. round 2
(Fran, Ogbonne, Chrystal, Bryan, Joey, Michael)
7 PM = 5 min. round 1/ 5 min round 2
(Lisa, Lindsey, Ashley, Al, Saudia, Shannon, Brian)
BONUS:
1. Kettlebell Swing
2. Kettlebell Squat
3. Burpee w/10 Kettlebell Swings
Perform each exercise consecutively for 1 min. each, rest 1 min, and repeat for another round.
Perform each exercise consecutively, rest 2 min, and repeat for another round.(i.e., perform 20 kettlebell sings, sprint 10 yards, perform 10 push ups, jog back to kettlebell, perform 20 kettlebell swings, sprint 15 yards, perform 15 push ups, etc)
1. 20 Kettlebell 2 handed Swings
2. Sprint x 10, 15, 20, 25 yards sprint
3. Pushups x 10, 15, 20, 25
Complete 2 non-stop rounds.
6 PM = 15 min round 1/10 min. round 2
(Fran, Ogbonne, Chrystal, Bryan, Joey, Michael)
7 PM = 5 min. round 1/ 5 min round 2
(Lisa, Lindsey, Ashley, Al, Saudia, Shannon, Brian)
BONUS:
1. Kettlebell Swing
2. Kettlebell Squat
3. Burpee w/10 Kettlebell Swings
Perform each exercise consecutively for 1 min. each, rest 1 min, and repeat for another round.
WOD: Tuesday 030408
"Super Tuesday: JoshOne Fitcamp Style"
1. Deep Bodyweight Squat x 5
2. Push Ups x 10
3. Verticals x 15
4. Inch Worms x 20
5. Burpees x 25
6. Stick Up lunge x 30
7. Hip Thrusts x 35
8. Mt. Climbers x 40
9. Belly Bend Planks x 45
10. Jumping jacks x 50
Complete all 10 exercises back-to-back with only a short 30 sec. break after the set of burpees (or forgo the break completely). After completing all 10 exercises, take a 90 second break and repeat. Post your comments.
"Super Tuesday: JoshOne Fitcamp Style"
1. Deep Bodyweight Squat x 5
2. Push Ups x 10
3. Verticals x 15
4. Inch Worms x 20
5. Burpees x 25
6. Stick Up lunge x 30
7. Hip Thrusts x 35
8. Mt. Climbers x 40
9. Belly Bend Planks x 45
10. Jumping jacks x 50
Complete all 10 exercises back-to-back with only a short 30 sec. break after the set of burpees (or forgo the break completely). After completing all 10 exercises, take a 90 second break and repeat. Post your comments.
Tuesday, March 04, 2008
Monday, March 03, 2008
Recipe Of The Week: Broiled Salmon with Tarragon-Citrus Relish
Preparation time : 5 minutes
Cooking time : 8 minutes
Ingredients:
2 teaspoons canola oil
4 salmon fillets,4 to 5 ounces each
salt to taste
freshly ground black pepper
2/3 grapefruit, peeled and cut into sections (remove all membranes)
1 1/2 oranges, peeled and cut into sections (remove all membranes)
juice of 1/2 lemon
1/2 teaspoon chopped, fresh tarragon
Cooking Instructions:
1. Preheat the broiler.
2. To make the citrus relish, combine the grapefruit and orange sections in a mixing bowl. Add the lemon juice and tarragon and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.)
3. Brush the fillets with oil and season generously with salt and pepper. Place the seasoned fillets on a non-stick baking sheet.
4. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets will take less time, thicker fillets will take more.)
5. Place the fillets on warmed plates, top with citrus relish and serve immediately.
Nutrition Facts
Serving Size 1 salmon fillet
Amount Per Serving
Calories 230
Protein 29 g
Total Carbohydrate 13 g
Dietary Fiber 4 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 8 g
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Preparation time : 5 minutes
Cooking time : 8 minutes
Ingredients:
2 teaspoons canola oil
4 salmon fillets,4 to 5 ounces each
salt to taste
freshly ground black pepper
2/3 grapefruit, peeled and cut into sections (remove all membranes)
1 1/2 oranges, peeled and cut into sections (remove all membranes)
juice of 1/2 lemon
1/2 teaspoon chopped, fresh tarragon
Cooking Instructions:
1. Preheat the broiler.
2. To make the citrus relish, combine the grapefruit and orange sections in a mixing bowl. Add the lemon juice and tarragon and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.)
3. Brush the fillets with oil and season generously with salt and pepper. Place the seasoned fillets on a non-stick baking sheet.
4. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets will take less time, thicker fillets will take more.)
5. Place the fillets on warmed plates, top with citrus relish and serve immediately.
Nutrition Facts
Serving Size 1 salmon fillet
Amount Per Serving
Calories 230
Protein 29 g
Total Carbohydrate 13 g
Dietary Fiber 4 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 8 g
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
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