10x Burpees
30x Jumping pull-ups
50x Double unders
Tuesday, 31 May 2011
Monday, 30 May 2011
Tuesday 31 May
For time
30x Pull-ups
50x KB swings (53#/36#)
75x Sit-ups
5x Handstand push-ups
30x Squats
25x Ring dips
30x Hang power cleans (95#/65#)
15x Knees to elbows
50x Push-ups
30x Pull-ups
50x KB swings (53#/36#)
75x Sit-ups
5x Handstand push-ups
30x Squats
25x Ring dips
30x Hang power cleans (95#/65#)
15x Knees to elbows
50x Push-ups
Saturday, 28 May 2011
Sunday 29 May
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round. Post Time and Total for score.
35 Double-unders
1 Snatch
Make one snatch attempt per round. Post Time and Total for score.
Friday, 27 May 2011
Saturday 28 May
Workout 6
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint
Thursday, 26 May 2011
Wednesday, 25 May 2011
Thursday 26 May
Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (24kg / 16kg)
100 Double-unders
100 Overhead squats (40kg / 30kg)
For time:
100 Pull-ups
100 Kettlebell swings (24kg / 16kg)
100 Double-unders
100 Overhead squats (40kg / 30kg)
Tuesday, 24 May 2011
Monday, 23 May 2011
Tuesday 24th May
WOD 2:
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Sunday, 22 May 2011
Sunday 22 May
50 Double Unders
10 Box Jumps
40 Double Unders
20 Box Jumps
30 Double Unders
30 Box Jumps
20 Double Unders
40 Box Jumps
10 Double Unders
50 Box Jumps
10 Box Jumps
40 Double Unders
20 Box Jumps
30 Double Unders
30 Box Jumps
20 Double Unders
40 Box Jumps
10 Double Unders
50 Box Jumps
Friday, 20 May 2011
Grass-fed beef lettuce ‘canoes’
Ingredients:
1-1.5 pounds ground grass-fed beef (could use chicken, turkey, pork or lamb)
coconut or olive oil for cooking
3/4 red pepper- thinly sliced
1 small to medium red onion- thinly sliced
8 mushrooms (half a pack) – clean and thinly sliced
3 cloves of fresh garlic – chopped
a few romaine lettuce leaves
various spices to taste
guacamole – garnish as a topping (homemade or store bought)
Prep:
This is super easy!
take the grass-fed ground beef and put it in a frying pan to cook on med to heat until browned and then remove from heat.
next, thinly slice all the veggies (whichever combo you choose) and sauté over med heat.
when caramelized and semi-cooked, re-add the beef to the pan to continue cooking for 5-10 mins or so.
lastly, add in chopped garlic and various spices to taste (I used fresh ground pepper and a Cajun spice mixture)
mix thoroughly
when fully cooked, scoop mixture into washed romaine lettuce leaves (or other large lettuce leaves) and top with guacamole as a tasty condiment
enjoy!
1-1.5 pounds ground grass-fed beef (could use chicken, turkey, pork or lamb)
coconut or olive oil for cooking
3/4 red pepper- thinly sliced
1 small to medium red onion- thinly sliced
8 mushrooms (half a pack) – clean and thinly sliced
3 cloves of fresh garlic – chopped
a few romaine lettuce leaves
various spices to taste
guacamole – garnish as a topping (homemade or store bought)
Prep:
This is super easy!
take the grass-fed ground beef and put it in a frying pan to cook on med to heat until browned and then remove from heat.
next, thinly slice all the veggies (whichever combo you choose) and sauté over med heat.
when caramelized and semi-cooked, re-add the beef to the pan to continue cooking for 5-10 mins or so.
lastly, add in chopped garlic and various spices to taste (I used fresh ground pepper and a Cajun spice mixture)
mix thoroughly
when fully cooked, scoop mixture into washed romaine lettuce leaves (or other large lettuce leaves) and top with guacamole as a tasty condiment
enjoy!
Thursday, 19 May 2011
Wednesday, 18 May 2011
Thursday 19 May
Run 400m
30 x Sit Ups
15 x Overhead Squats (40/30)
15 x Deadlifts (100/60)
33 x Pull Ups
66 x Push Ups
100 x Squats
Row 500m
50 x Back Extensions
50 x Sit Ups
30 x Box Jumps
20 x Push Press (50/30)
20 x Burpees
Run 400m
30 x Sit Ups
15 x Overhead Squats (40/30)
15 x Deadlifts (100/60)
33 x Pull Ups
66 x Push Ups
100 x Squats
Row 500m
50 x Back Extensions
50 x Sit Ups
30 x Box Jumps
20 x Push Press (50/30)
20 x Burpees
Run 400m
Tuesday, 17 May 2011
Monday, 16 May 2011
Tuesday 17 May
Complete as many rounds as possible in five minutes of:
125 / 90 kg Deadlift, 3 reps
50 / 40 kg Push press, 7 reps
125 / 90 kg Deadlift, 3 reps
50 / 40 kg Push press, 7 reps
Sunday, 15 May 2011
Monday 16 May
Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet
Friday, 13 May 2011
Thursday, 12 May 2011
Wednesday, 11 May 2011
Thursday 12 May
Five rounds for time of:
60kg / 40kg Overhead squat, 5 reps
10 Toes to bar
17.5kg / 12.5kg dumbbell Hang squat clean, 15 reps
20 Double-unders
60kg / 40kg Overhead squat, 5 reps
10 Toes to bar
17.5kg / 12.5kg dumbbell Hang squat clean, 15 reps
20 Double-unders
Thursday 12 May
Five rounds for time of:
60kg / 40kg Overhead squat, 5 reps
10 Toes to bar
17.5kg / 12.5kg dumbbell Hang squat clean, 15 reps
20 Double-unders
60kg / 40kg Overhead squat, 5 reps
10 Toes to bar
17.5kg / 12.5kg dumbbell Hang squat clean, 15 reps
20 Double-unders
Tuesday, 10 May 2011
Wednesday 11 May
Every 30 seconds
Perform 1 Hang Power Clean every 30 seconds for 15 minutes.
*use 70-75% of 1 RM
Perform 1 Hang Power Clean every 30 seconds for 15 minutes.
*use 70-75% of 1 RM
Tuesday 10 May
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Sunday, 8 May 2011
Friday, 6 May 2011
Saturday 7 May
100 Jump Rope Double Unders
100 Air Squats
100 Jump Rope Double Unders
Recover 3 minutes
100 Hollow Rocks
100 Air Squats
100 Jump Rope Double Unders
Recover 3 minutes
100 Hollow Rocks
May Recipe
Pork and Apple Stew

We’ve all been there, we arrive home after a long day, starving and in search of something to eat. For some reason, these days always seem to be the ones where we haven’t been to the grocery store to stock up on supplies. However, even with only a few ingredients, you can still pull together a very quick and satisfying paleo friendly dish like this one.
The inspiration for this meal came from some grass-fed pork that I had recently picked up at the market. By paring this with the few lonely items that I had left in my refrigerator that included a bag of broccoli slaw, kale (I love kale!), and a few apples, I was able to create a very satisfying dish with a touch of sweetness in less time that it would have taken to order in takeout!
Ingredients (4-6 servings):
1 tbsp coconut oil
2 lbs grass fed pork, cut into 1 inch cubes
1 onion, diced
1 tsp dried rosemary
1 tbsp Dijon mustard
2 cups chicken stock
1 cup of water
1 bag broccoli slaw
2 apples, cored and cut into 1 inch chunks. I used gala apples because that is what I had, but granny smith would be nice too
1 bunch of kale, washed, stems removed and torn into pieces
Cook it up:
In large saucepan or dutch oven, heat oil
Season pork with salt and pepper, and meat to pan and brown, turning occasionally for about 6 minutes. Remove and set aside.
Add onion to pan, saute until softened, about 3 minutes
Add chicken stock, water, rosemary, Dijon mustard and bring to a boil
Add pork, broccoli slaw and apples to pan and simmer until apples are tender ~ 10 minutes
Add kale and simmer until kale has wilted. Enjoy!
Not a fan of broccoli slaw, try adding shredded cabbage or any other veggie instead.

We’ve all been there, we arrive home after a long day, starving and in search of something to eat. For some reason, these days always seem to be the ones where we haven’t been to the grocery store to stock up on supplies. However, even with only a few ingredients, you can still pull together a very quick and satisfying paleo friendly dish like this one.
The inspiration for this meal came from some grass-fed pork that I had recently picked up at the market. By paring this with the few lonely items that I had left in my refrigerator that included a bag of broccoli slaw, kale (I love kale!), and a few apples, I was able to create a very satisfying dish with a touch of sweetness in less time that it would have taken to order in takeout!
Ingredients (4-6 servings):
1 tbsp coconut oil
2 lbs grass fed pork, cut into 1 inch cubes
1 onion, diced
1 tsp dried rosemary
1 tbsp Dijon mustard
2 cups chicken stock
1 cup of water
1 bag broccoli slaw
2 apples, cored and cut into 1 inch chunks. I used gala apples because that is what I had, but granny smith would be nice too
1 bunch of kale, washed, stems removed and torn into pieces
Cook it up:
In large saucepan or dutch oven, heat oil
Season pork with salt and pepper, and meat to pan and brown, turning occasionally for about 6 minutes. Remove and set aside.
Add onion to pan, saute until softened, about 3 minutes
Add chicken stock, water, rosemary, Dijon mustard and bring to a boil
Add pork, broccoli slaw and apples to pan and simmer until apples are tender ~ 10 minutes
Add kale and simmer until kale has wilted. Enjoy!
Not a fan of broccoli slaw, try adding shredded cabbage or any other veggie instead.
Wednesday, 4 May 2011
Tuesday, 3 May 2011
Wednesday 4 May
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Tuesday 3 May
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Sunday, 1 May 2011
Monday 2 May
Five rounds for time of:
15 Ring rows
70 / 35 kg Bench press, 15 reps
100 / 70 kg Back squat, 15 reps
Set up rings and box such that heels are at the height of the bottom of the rings.
15 Ring rows
70 / 35 kg Bench press, 15 reps
100 / 70 kg Back squat, 15 reps
Set up rings and box such that heels are at the height of the bottom of the rings.
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