Strength:
Front Squat (Deload Week)
5 @ 45% (of 90% of 1RM)
5 @ 55% (of 90% of 1RM)
5 @ 65% (of 90% of 1RM)
WOD
- 4 round for time:
- 200 m Farmers Walk (53/35)
- 15 Burpees
- 10 Pull-Ups
Thursday, May 27, 2010
Wednesday, May 26, 2010
Strength:
Push Press Deload Week
5 @ 45% (of 90% of 1RM)
5 @ 55% (of 90% of 1RM)
5 @ 65% (of 90% of 1RM)
WOD
- 1 Round for time:
- 800 m
- 40 KB Swings (53/35)
- 20 Ring Dips
- 20 KB Swings
- 10 Ring Dips
- 800 m
*6 AM CANCELLED, ALL OTHER CLASSES ARE ON AS SCHEDULED. SORRY 6 AMers, LAST DAY WE WILL CANCEL ON YOU!!!
Tuesday, May 25, 2010
Almost done...
SKILL:
Work on a weakness.
WOD:
- 10 Minute AMRAP:
- 10 Push-Ups
- 15 Air Squats
- 20 Sit-Ups
We would like to sincerely thank everyone for helping us with our move. We are not fully done with everything yet, but we decided it would be unfair to cancel classes again. So that being said we will see everyone tomorrow, except the 6 a.m. class that will be cancelled tomorrow. Once again thank all of you for making this move possible, and please be patient with us as we finish up this week.
Tomorrow’s Schedule:
9 am
12 pm
4 pm
5 pm
6 pm
Meatballs
via Kathryn Joutras
Ingredients:
4 lbs grass-fed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper
Directions:
Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.
For the sauce mix:
1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper
Finish:
If cooking by pan then once the meatballs are cooked cover with sauce. If cooking in the oven or crock pot cover with sauce and cook till done.
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