May 18, 2012

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Tuesday, December 29, 2009

 

 

 

Eric, Zack, and Miles recovering from the swings and burpees.

Eric, Zack, and Miles recovering from the swings and burpees.

 

 

 

Strength:

Thrusters 5-3-1-1-1

WOD:

  • 8 rounds of TABATA intervals (20 s work/10 s rest)
  • Air Squats
  • Pull-Ups
  • Toes to Bar (kipping allowed)
  • Kettlebell/Dumbell Cleans (53/35)

 

*You will rotate exercised until you have completed 8 rounds of each exercise.

PR’s Today:

  • Nick @ 165
  • Fish @ 150
  • Zack: 76 Double Unders and Press 1RM @ 155
  • CHobbs @ 185
  • Robin @ 70
  • Mark @ 120
  • Nicole @ 65
  • Post @ 185
  • Justin @ 195
  • Luke @ 155
  • Ashley @ 75
  • T.K.#2 @ 175
  • Britt K. @ 80

Stuffed Zuchini Boats

Picture 2

Ingredients:
3-4 medium zuchini
1 lb sausage
1/2 cup coconut milk
1/4 cup almond flour
1 clove garlic
1 1/2 tsp Italian seasoning
1/4 tsp sea salt
1/4 tsp pepper

Directions:
Preheat the oven to 350. Cut off the stem of the zuchini. Cut zuchini in half lengthwise. Take a small spoon and scoop out the inside of the zuchini (save the “guts”) to make little hollow boats.

Put all the zuchini boats in a casserole dish. Remove sausage from casings and cook over medium heat. Add zuchini guts and cook until soft. Add in spices, coconut milk, and almond flour. Spoon mixture in the boats until they are filled.

Bake uncovered for 20-30 mintues until zuchini is soft.

Monday, December 28th, 2009

Ugly Sweaters for Everyone!! The 4pm class taking part in the festivities.

Ugly Sweaters for Everyone!! The 4pm class taking part in the festivities.

 

Strength:

  • Box Squat 5×5

 

WoD:

  • 15 min time limit
  • 150 KB Swings (53/35)
  • AMRAP Leaping Burpees (jump 6in above standing reach)

Saturday, December 26th, 2009

Open gym with Posty Pancakes: 9-11am.

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