Tuesday July 29, 2014

Complete as many rounds as possible in 10 minutes of:
5 bar Muscle-Ups(or 10 Pull Ups and 10 Dips)
10 Thrusters 135#/95#

The right to swing my fist ends where the other man’s nose begins. ~Oliver Wendell Holmes

ANOTHER GREAT OLY LIFTING CLASS WITH COACH DAVID MILLER

ANOTHER GREAT OLY LIFTING CLASS WITH COACH DAVID MILLER

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Monday July, 28, 2014

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Then:
At least 12 minutes of mobility work for your legs, hips and back.

My grandfather once told me that there are two kinds of people: those who work and those who take the credit. He told me to try to be in the first group; there was less competition there. ~Indira Gandhi

Front squat drill to improve torso position with Cherie Chan – [video]

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Sunday July 27, 2014

REST DAY!

Live in such a way that you would not be ashamed to sell your parrot to the town gossip. ~Will Rogers

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Saturday July 26, 2014

POOL WOD!

Join us at 8am at Adams Park.

Conscience is that still, small voice that is sometimes too loud for comfort. ~Bert Murray

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Friday July 25, 2014

Two rounds with one minute of rest in between:
20-15-10 reps for time of:
GHD sit-ups or Abmat sit-ups
KB swings 72#/52#

Then:
7 rounds x 3 reps of slow Pull Ups (or jumping negatives).

I have had more trouble with myself than with any other man I have ever met. ~Dwight Lyman Moody

Initiating the kip from the shoulder with Cameron Soden – [video]

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Thursday July 24, 2014

Back Squats
8 rounds x 1 rep x >80% 1 RM

Then:
6 rounds of:
15 Back Extensions
3 muscle-ups or 6 Pull ups and 6 Dips

People who fight fire with fire end up with only the ashes of their own integrity. ~Michael Josephson

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Wednesday July 23, 2014

Shoulder Press
9 reps x 3 rounds @ light weight

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups (or 10 burpee pull-ups)
RX’d is with a 20lb vest!

If we cannot live so as to be happy, let us at least live so as to deserve it. ~Immanuel Hermass von Fichte

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DECONSTRUCTED BEEF PALEO BURRITOS

For the salsa1400510998785
2 Roma tomatoes, diced and seeded
1 medium cucumber, diced
3 green onions, chopped
3 tbsp cilantro, chopped
2 tbsp extra virgin olive oil
Juice of 1/2 lime
Salt, to taste

For the beef
1 1/2 lbs. ground beef
1 medium onion, diced
1 tbsp extra virgin olive oil
1 14.5-oz. can diced tomatoes
3 cloves garlic, finely diced
2 tsp sweet paprika
2 tsp cumin
1 tsp ground coriander
1/2 tsp salt

For the potatoes
2 large sweet potatoes, peeled and cubed
2 tbsp extra virgin olive oil
1 tsp sweet paprika
1/2 tsp cumin powder
Pinch of ground coriander
Salt and pepper
1 avocado, diced
1 lime, for serving

Instructions
Mix together the ingredients for the salsa in a small bowl. Adjust salt to taste. Place in the refrigerator until ready to serve.

Preheat the oven to 375 degrees F. To make the beef mixture, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4-5 minutes until soft. Add the garlic and cook for an additional minute. Add the ground beef to the pan and cook until browned, stirring regularly. Once browned, stir in the paprika, cumin, ground coriander, and salt. Add the diced tomatoes with the juices and bring to a boil. Reduce the heat to simmer and cook, uncovered, for 25-30 minutes, stirring occasionally.

As the beef is simmering, toss the sweet potatoes with olive oil and spices in a bowl. Place onto a rimmed baking sheet and roast for 20 minutes until soft, turning once.

To assemble, place the sweet potatoes in the bottom of the bowl. Top with the ground beef, salsa, and then the avocado. Serve with lime wedges.

Notes
Servings: 4
Difficulty: Medium
By Rebecca Bohl (PaleoGrubs.com)

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