RunFit – August 11-12, 2011
XWOD: 10 x 200m @Max Speed Sprint w/Walk Back Recovery – Record Times RSS: 5 Rounds for Time 15 Burpees 15 Roll Back Sit-up to Straddle 15 Reverse Plank Lifts Location: Thursday @ 8:30 am @ Town Center Park Friday @ 5:00 am @ Main Street Caboose (if storming, go to No Excuses Gym)
RunFit – August 9-10, 2011
XWOD: Metabolic Circuit w/90sec Push Intervals between RSS sets – 8 Rounds RSS: 30 sec per exercise between Push Intervals record total reps in 8 rounds Alt Push-ups w/Rotation Surfer Squats or Mountain Climbers Dead Bugs Location: Tuesday @ 8:30 am @ Town Center Park Wednesday @ 5:00 am @ Main Street Caboose (if […]
RunFit – August 4-5, 2011
XWOD: Hill Repeats @ 180+ cadence w/Walk Downhill Recovery: 3 x 30sec sprint uphill w/1:30min downhill 3 x 45sec sprint uphill w/2:15min downhill 3 x 1min sprint uphill w/3:00min downhill RSS: 1 min on, 15sec off – 4 Rounds Wall Walks to Handstand Front Plank Hold Wall Walks to Straight-Arm Back Bend Wall Sit […]
RunFit – August 2-3, 2011
XWOD: 1-Mile Time Trial, 2-5 min rest, followed by 2 x 400m at mile pace w/1-3 min rest RSS: Add 2 Reps per Side (R & L) Every Round – 2, 4, 6, etc. AMRAP in 8 minutes SL Inchworm Walkout to Push-up Step Back-to-Front Lunge Repeat on other side Location: Tuesday @ 8:30 […]
RunFit – July 28-29, 2011
XWOD: 8 x 20sec sprint all out / 10sec rest turn around – cover same distance on all sprints Rest 3 min Do 8 more Tabatas RSS: Tabatas – 8 x 20sec work, 10sec rest for each pair: Alternate Roll Back Sit-ups to Stand and Squat Thrusts Alternate Tuck Jumps and Butt-up Push-ups Alternate […]
RunFit – July 21, 2011
No Extreme Class on July 22nd XWOD: Interval Circuit AMRAP in 20min: 400m Run @ 190 150 reps Jump Rope 20m Walk on Hands or Wheel Barrow w/Partner or 1-leg Bear Crawl 20m Traveling Squat Jumps 10m Forward Rolls or Log Rolls Location: Thursday @ 8:30 am @ Town Center Park (if storming, go to […]
Fruit Salad with Cinnamon
ou can use this to satisfy your sweet-tooth in the afternoon or in the evening after dinner. Feel free to add in a berry if you desire. Ingredients 1 orange, peeled and chopped 1 apple, chopped Pecans or walnuts, chopped (optional) 1/2 tsp cinnamon Instructions Place the fruit into bowls Sprinkle with the cinnamon and/or […]
Coconut Chicken
A great side dish is to take 1 squash, cube, steam it, add agave nectar on top. It is a great sweet addition to the already delicious chicken. Ingredients 2-4 Chicken Breasts 1 egg 1/2 cup Almond Meal 1/2 cup Coconut Flake Instructions Mix together Almond Meal and Coconut Flake in a bowl. Beat egg […]
Chicken Fajita Salad
This is a great salad to make extra portions and have for the next few days. It also is great to eat when engaged in a workout regimen due to it’s light ingredients as well as high levels of protein. Ingredients 1 Tbsp olive oil 3/4 cup sliced onions 1 lb skinless chicken breast 1/2 […]
Noatmeal (as in No Oatmeal)
from Mark’s Daily Apple Ingredients: 1 small handful of walnuts 1 small handful of pecans 2 tablespoons ground flax seed 1/2 – 1 teaspoon ground cinnamon 1 pinch of ground nutmeg 1 pinch ground ginger 1 tablespoon almond butter 1 banana, mashed 3 eggs 1/4 cup unsweetened almond milk (add more if you prefer it […]