Roasted Chestnuts

1. Preheat your oven to 400 F.
2. Slash a X with a sharp knife on the flat side of each chestnut. This prevents them from bursting.
3. Place the chestnuts on a baking sheet and place them in the oven to roast for 20 to 30, shaking the baking sheet occasionally.
4. Remove from oven and let cool until they can be handled. Peel them when still hot. They’ll be hard to peel if you let them cool, but you can always reheat them.

If you decide to boil your chestnuts instead, place them in a pot of cold water, bring it to a boil and let simmer for about 15 to 25 minutes before draining them and peeling them with a sharp knife while they are sill hot.

3/30/12- BRS

Burpees 20
Rows 20
Squats 20
Burpees 15
Rows 15
Squats 15
Burpees 10
Rows 10
Squats 10
Burpees 5
Rows 5
Squats 5

Complete the following as a tri-set pyramid, completing 1 Burpee, then 1 Row, then 1 Squat, then moving onto 2 reps of each exercise, and so on, up to 10 reps, then back down to 1 rep.
Burpees/Rows/Squats
1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1

Good luck!

Fish Cakes

Fish Cakes

Serves 4

Ingredients

• A few tbsp of cooking fat;
• 12 oz (3/4 lb) of fresh Sole fillets;
• 4 large baking potatoes, peeled;
• 2 eggs;
• 1 tbsp of Dijon or homemade mustard;
• 2 green onions, chopped;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Add potatoes to a pot of boiling water and cook until soft enough to mash.
2. Season sole fillets with salt and pepper to taste.
3. Line a hot skillet with cooking fat over a medium heat. Add the fillets and cook on each side until they are golden brown and cooked through. This should only take a few minutes, as Sole cooks quite quickly when prepared this way. It doesn’t matter if the filets break apart during the cooking process.
4. Once the potatoes are cooked through, drain the excess water and mash them in a large bowl.
5. Add the fillets to the potatoes and break the fish apart with a fork while mixing it into the potatoes.
6. Mix  the eggs, mustard and onions in with the potatoes and fish and season the mixture to taste.
7. Form the mixture into several thick patties/cakes (the quantity of patties will depend on the size you choose to make them)
8. In a hot skillet, melt enough cooking fat to generously cover the bottom of the pan.
9. Add the patties/cakes to the hot skillet and cook on both side until crispy and golden brown.

3/29/12- 5 Mile Run

3/28/12- Barbell Complex and Jump Rope

Complete ten reps of each exercise before moving down the complex.  Complete 60 seconds of jump rope after each complex, then rest 90 seconds before completing another round.  Complete 5 rounds for time.  Good luck!

1. SL Deadlift
2. Hang Clean
3. Push Press
4. Bent Row
5. Front Squat
6. Shrug

Bacon and Sweet Potato Salad

Serves 6

Ingredients

• 4 medium sweet potatoes, peeled, cut in cubes;
• 4 slices bacon;
• 1 medium onion, finely chopped;
• 2 cloves garlic, minced;
• 1 1/2 tbsp homemade or Dijon mustard;
• 2 tbsp lemon juice;
• 4 loosely packed cups baby spinach;
• 2 tbsp lard or other cooking fat;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Place the sweet potato cubes in a pot of cold water, bring to a boil and reduce to a simmer. Simmer for about 10 minutes, until tender.
2. In the mean time, cook the bacon slices over a medium heat in a large pan until crisp, about.4 minutes per side. Set aside
3. Add the onion and garlic to the pan as well as the additional cooking fat and cook until the onions are soft, about 5 minutes. Season liberally with black pepper.
4. Turn off the heat and stir in the lemon juice and mustard.
5. Drain the cooked sweet potato cubes and place in a bowl.
6. Add the baby spinach with the sweet potatoes and combine well and pour the cooked onions with all the drippings on top.
7. Crumble the cooked bacon over, combine and serve.

3/27/12- Plyometric and Isometric Combos

Squat Jumps 10
Hand Plank :60
Lunge Jumps 10
Elbow Plank :60
Plyo Pushups 10
Wall Squat :30
Squat Jumps 12
Side Plank :45
Lunge Jumps 12
Bridge :60
Plyo Pushups 12
Hand Plank :60
Burpees 10
Side Plank :60
Jump Pullups 10
Wall Squat :60
Burpees 10
Elbow Plank :60
Jump Pullups 10
Bridge :60

Good luck!

Steak with Mushrooms and Red Wine Reduction

Steak with Mushrooms and Red Wine Reduction

Serves 2-4

Ingredients

• 2 large T-bone steaks;
• About 3 tbsp cooking fat;
• 1/2 lb mushrooms, chopped (I used Shiitake and button mushrooms combined, but whatever you prefer will work just fine);
• 1 green onion, finely chopped;
• ¾ cup red wine;
• 1 tbsp fresh thyme, finely chopped;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Take your steaks out of the refrigerator for an hour or two prior to cooking to bring them as close to room temperature as possible.
2. With your steaks at room temperature, sprinkle them with salt and pepper on both side. Also rub the steaks with some of the cooking fat.
3. Place a large skillet over a medium-high heat and add the steaks when the skillet is really hot.
4. Cook on both sides for about 3 to 4 minutes, or until desired doneness. Once the steaks are cooked to the desired doneness, remove them from the skillet and set aside.
5. Using the same skillet (without cleaning it) add another tablespoon of cooking fat. Add the mushrooms and green onion and saute for a few minutes. I like to cook the mushrooms long enough so that any moisture that was released from them has evaporated so that it does not dilute the richness of the sauce. This will take anywhere from 5 to 10 minutes depending on the size and type of mushrooms. Add the wine and thyme and bring the sauce to a simmer. Allow it to cook this way for about 3 to 4 minutes, until the wine has reduced somewhat.
6. Place your steaks on a generous sized plate and pour the delicious mushroom and red wine sauce over them. Enjoy!

3/26/12- Pullup and Turkish Getup Pyramid

Complete 1 Turkish Getup (one on each side) then complete 1 Pullup.  Move to 2 reps, then 3, and so on until you get to 10 reps of each exercise, then move back down to 9 reps and so forth until you're back down to 1 rep of each exercise.  Good luck!

KB Turkish Getup
Pullups

1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1

Waldorf Salad

Waldorf Salad

©iStockphoto.com / Robyn Mackenzie

Ingredients

• 1 cup chopped walnuts;
• 1 cup diced celery;
• Optionally, 1 cup fresh grapes and/or leftover chicken;
• 2 red apples, cored and sliced;
• 1/4 cup green onions;
• 2 tbsp lemon juice;
• 8 tbsp homemade paleo mayonnaise;
• Romaine lettuce leaves for serving;
• Salt and pepper to taste.

Technique

1. Mix the mayonnaise and lemon juice in a large bowl and season to taste.
2. Add the walnuts, celery, apples, green onions as well as grapes and chicken (if using) and mix it all together.
3. Serve the salad on a bed of romaine lettuce.

3/25/12- 5K Run

Eggs with Avocado and Salsa

Ingredients

• 4 eggs
• 1/2 avocado, sliced
• 1/2 cup sliced or slivered almonds
• 4 Tbs salsa

Instructions

1. Heat non-stick skillet over medium-high heat.
2. Beat eggs in a small bowl, and pour into skillet.
3. Cook for 1 minute and turn heat to medium-low. Finish cooking (about 2-4 minutes longer).
4. Top with almonds, avocado and salsa.

3/22/12- Core and Punch

Plank
:90/:75/:60/:45/:30/:15
DB Punches 2:00

Bicycles
30/25/20/15/10/5
DB Punches 2:00

V-Ups
30/25/20/15/10/5
DB Punches 2:00

Mountainclimbers
30/25/20/15/10/5
DB Punches 2:00

MB Rotation
25/20/15/10/5
DB Punches 2:00

3/21/12- KB Complex

Swing
Squat & Press
Overhead Swing
Oblique Rotation
Stepback Lunges
Lawnmowers
Figure 8's

10/9/8/7/6/5/4/3/2/1

3/20/12- Circuit and Sprint

Circuit 1:
Squats
Pushups
Rows
Mountainclimbers
10x4

Circuit 2:
Burpees
Jumping Jacks
Squat Jumps
Lunge Jumps
10x4

Circuit 3:
Elbow Plank
Ball Bridge
Band Hold
Hand Plank
Squat Hold
:45x4

Sprint Interval:
10 min of :30/:30 sprint/walk

Kale Chips

Kale Chips

Serves about 4, as a snack

Ingredients

• 1 big bunch kale;
• 2 tbsp cooking fat, melted;
• 1 tbsp lemon juice;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat your oven to 300 F.
2. Wash the kale thoroughly under lukewarm water, drain and pat it dry.
3. Cut the stems off of the kale leaves and cut the leaves to obtain chips of similar size.
4. Place the kale in a bowl and massage the melted cooking fat into them.
5. Season to taste with sea salt and freshly ground black pepper. Add the lemon juice and combine well.
6. Place the kale in a single layer on a baking sheet and place in the preheated oven for about 35 minutes, until crispy. Check on the chips about every 12 minutes and toss them to make sure none of them overcook. Some parts will still be soft and this is desired.
7. Sprinkle with extra sea salt if desired and enjoy.

3/19/12- 5 Mile Run

Kale Salad with Chicken

Kale Salad with Chicken

Ingredients

• 1 bunch lacinato kale (enough for about 6 cups of chopped leaves)
• 2 Tbs extra virgin olive oil
• juice of 1 small lemon
• 1/8 tsp sea salt (optional)
• 1/4 tsp freshly ground black pepper
• 2 (6 oz each) boneless, skinless chicken breasts, cooked and sliced

Instructions

1. Wash kale and remove leaves from woody stems. Slice leaves thinly.
2. In a large bowl, combine kale, olive oil, lemon juice, sea salt (if desired) and freshly ground black pepper. Toss to coat leaves completely.
3. Divide kale into two bowls. Top each salad with a cooked chicken breast to serve.

3/18/12- Dead Legs

Rest as needed.  Good luck!

Squats 10
Sprint :20
Walking Lunges 20
Sprint :30
Jump Squats 10
Run 1:00
Jump Lunges 20
Run 2:00
Squats 20
Sprint :20
Stepback Lunges 20
Run 1:00
Walking Lunges 30
Sprint :30
Squat Hold :30
Run 2:00
Stepback Lunges 30
Sprint :20
Jump Squats 10
Run 2:00
Jump Lunges 10
Sprint :30
Squat Hold :30
Run 5:00

Paleo Ice Cream

Paleo Ice Cream

Ingredients

• 1 (403 mL) can coconut milk
• 1/4 cup coconut sap (or raw honey)
• Any other ice cream ingredients desired (cocoa powder to taste, spices, frozen fruit, nuts, vanilla extract, etc.)

Instructions

An ice cream maker is needed for this recipe. 
1. Blend all ingredients.
2. Place in the ice cream maker and wait about 25 minutes.
3. Enjoy!

(recipe courtesy of www.paleoplan.com)

3/17/12- Tabata Mix

Today's WOD will be very similar to the Tabata Blast class from this morning.  Complete Tabata intervals for each exercise, essentially doing 8 sets of 20 second bursts, with 10 second rest periods in between.  Rest 90 seconds between each Tabata interval.  Good luck!

Squats
Rest
Burpees
Rest
Jump Pullups
Rest
Jump Rope
Rest
Pushups
Rest
Jumping Jacks

March Schedule

More classes have been added to our schedule!  We now offer boxing and spinning every day and check out our newest class, Tabata Blast, a high intensity, interval-based, full body workout that will have you gasping for breath and dripping with sweat!  Here's the schedule, and if you have any questions, feel free to call (203) 400-1121.

MARCH 2012
Monday- Spinning @ 5:30PM, Boxing @ 6:15PM
Tuesday- Boxing @ 5:15PM, Spinning @ 6:00PM
Wednesday- Boxing @ 5:30PM, Spinning @ 6:15PM
Thursday- Spinning @ 5:15PM, Boxing @ 6:00PM
Saturday- Tabata Blast @ 8:00AM

Rates:

  Drop In: $10/class

Unlimited Classes: $50/month

10 Class Card: $80 (must be used within 90 days of purchase)

Zucchini Cakes

Zucchini Cakes

Serves 4

Ingredients

• 2 medium zucchini;
• 1 tsp salt;
• 2 green onions, finely chopped;
• 2 cloves garlic, minced;
• 1 egg;
• ½ cup almond flour (optional);
• ½ tsp baking powder;
• Coconut oil or clarified butter, for cooking;

Preparation

1. Begin by using a large-scale grater to grate your zucchini. You want to avoid creating small, thin strands, as the zucchini could get mushy upon frying.
2. Once grated, place in a bowl and toss in the salt. Allow the zucchini to sit in the salt for at least 10 minutes. Then, extract any excess water from the zucchini (if you have never done this before, I am sure you will be surprised at how much water there actually is!). The easiest way to do this is to place the grated vegetable in a large piece of cheese cloth and wring it out. I was not so prepared and did not have this available, so I used a colander and pressed the zucchini against the sides with force, making the water drip out. It ended up working out just fine.
3. Return the zucchini to a large bowl and combine with the green onions, garlic, egg and baking powder. You could use almond flour, as it really helps in keeping the cakes from crumbling a apart, but you can also do without.
4. Once everything has been mixed, form cakes of about 2 to 2.5″ in diameter out of the mixture.
5. Place a large skillet over a medium-high heat. You want to allow the skillet to really warm up prior to adding any cooking fat to the pan.
6. Add some of your chosen cooking fat to the pan, just enough to coat the surface of the skillet and then place the zucchini cakes in the pan. Allow them to cook for about 3 to 4 minutes on each side, just enough so that they are crispy and golden brown. Enjoy these patties as is, or as a side to a delicious soup.

3/16/12- Dropset Friday

Pushups 25/20/15/10/5
Squats 40/30/20/10
Pullups 15/12/9/6/3
Stepback Lunges 50/40/30/20/10
Burpees 20/15/10/5
V-Ups 20/15/10/5
Band Row 30/25/20/15/10
Band Woodchops 15/12/9/6/3
Band Swing 20/15/10/5
Mountainclimbers 30/25/20/15/10

Paleo Pizza

Paleo Pizza

Serves 4

Crust ingredients

• ½ cup coconut flour;
• 1 cup almond meal;
• 1 tsp baking powder;
• 2 tsp garlic powder;
• 4 eggs;
• 3 tbsp extra-virgin olive oil;
• ½ cup coconut milk;

Topping ingredients

• A few tbsp tomato pesto or of your favorite tomato sauce;
• 8 sun-dried tomatoes, chopped;
• 3 artichoke hearts, chopped;
• 8 button mushrooms, sliced;
• 1 tbsp coconut oil, for cooking;
• 50g-100g good quality cooked ham, shaved (amount depends on your preference);

Preparation

1. Preheat your oven to 375 F.
2. Always begin your pizza making by preparing the crust. This is necessary for this recipe, as the crust requires some cooking time without the toppings.
3. In a large bowl, combine the coconut flour, almond meal, baking powder and garlic powder.
4. Using a whisk to eliminate any clumping, start mixing in the wet ingredients. I usually continue to whisk as I do this, because it helps prevent the dry ingredients from clumping. You will reach a point when your whisk becomes useless and your hands are necessary, generally when the mixture starts forming a batter.
5. The batter will seem quite soft and much different in texture than the usual pizza dough, but once cooked it will take the right form.
6. On a well greased and rimmed pizza pan, pour in the batter and spread it until it’s covering the complete surface. It’s important to use a rimmed pan so the batter doesn’t spill off.
7. Throw just the crust in the oven and allow it to bake alone for 15-20 minutes.
8. Meanwhile, prepare all of your toppings so that you just have to put them on once the crust has baked.
9. For the mushrooms, simply heat a pan of a medium heat and cook the sliced mushrooms with the coconut oil for 3 to 4 minutes, until they are well-cooked.
10. Spread the sauce on the surface of the crust, as much or as little as you like. Sprinkle on the sun-dried tomatoes, artichokes and cooked mushrooms and then top with the ham.
11. With the oven still at 375 F, bake the whole pizza for another 10 or so minutes, just to allow the toppings to cook. And then that’s it! Little prep, little cooking, a great pizza to enjoy with your family or friends!

3/14/12- 5K Run

3/12/12- Body Weight, Bands, and Jump Rope

1)Squat Jump 10x3
Band Row 20x3
JR 2:00
2)Pushups 20x3
Band Woodchops 10x3
JR 2:00
3)Walking Lunge 20x3
Band Lawnmowers 10x3
JR 2:00
4)Pullups 10x3
Band Hold :30x3
JR 2:00
5)Plank :90x3
Band Swing 10x3
JR 2:00

Meat Loaf

Meat Loaf

Serves 5

Ingredients

• 2 lb ground beef (you may substitute with ground pork);
• 1 ½ tsp sea salt;
• 1 tsp ground black pepper;
• 1 egg;
• 1 medium onion, finely chopped;
• 2 cups white button mushrooms, finely chopped;
• 1 tsp chili pepper flakes;
• 3 tsp fresh thyme, minced;
• 1 tsp fresh oregano, minced;
• 3 cloves garlic, minced;
• ½ cup homemade ketchup;
• 1 tbsp honey, optional;
• ½ tbsp Worcestershire sauce, optional;
• 1 tbsp paleo cooking fat;

Preparation

1. Preheat your oven to 350 F.
2. In a medium sized skillet placed over a medium heat, melt the cooking fat, add the mushrooms and saute for 2 to 3 minutes, or until soft.
3. In a large bowl, combine the meat, salt, pepper, egg, onion, mushrooms, chili pepper, thyme, oregano and garlic. Mix well, makng sure to break-up the meat. Add the cooked mushrooms as well. It’s very important that the mushrooms are evenly distributed to ensure the loaf bonds well.
4. Lightly grease loaf pan with additional cooking fat and fill it with the meat mixture. Place in the oven and cook for approximately 15 minutes.
5. Meanwhile, in a small bowl, combine ketchup, honey and Worcestershire sauce to make the sauce for the top of the meatloaf.
6. After cooking for 15 minutes, gently spread the sauce on the top of the loaf.
7. Continue cooking for another 40 minutes.

3/11/12- KB Complex

KB Swing 20
KB Overhead 10
KB Walking Lunge 20
KB Squat & Press 10
KB Plank SAR 10
KB Figure 8's
KB Turkish Getup 10
KB Rotation 10
Burpees 10

Complete 5 timed rounds, resting 90 seconds in between rounds.

3/10/12- 9 of Everything

Our little Eli is 9 months old today, so today's WOD will utilize 9 reps of every exercise.  Good luck!

Pullups
KB Turkish Getup
Squat & Press
Plyo Pushups
Squat Jumps
Elbow to Hand Plank
Burpees
KB Swing & Catch

Complete 5 rounds for time.

Delicious Green Man Superfood Drink

Karyl's Recipe:

1 Apple
1 Cucumber
2 Cups of Baby Spinach
1 Celery Stalk
Splash of Lemon Juice (optional)

Blend together and enjoy!

ROD- Sweet Potato Casserole

Sweet Potato Casserole

Serves 4, as a side

Ingredients

• 6 large sweet potatoes, peeled and chopped into chunks;
• 1 cup walnuts, chopped;
• ½ cup full-fat coconut milk;
• 1 tbsp cocoa powder;
• 1 tbsp vanilla extract;
• 1 tbsp cinnamon;
• 2 tbsp olive oil, butter or clarified butter;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat oven to 350F and then start by filling a large sauce pot with water and place all the chopped sweet potatoes in it. Place the saucepan over a high-heat on the stove top and bring the water to a boil. Continue cooking the potatoes for anywhere from 15 to 20 minutes, basically until they are tender when pierced with a fork. Remove from heat and strain the excess water.
2. Return the sweet potatoes to the pot they were cooked in and drizzle 1 tablespoon of olive oil, butter or clarified butter on top of them. Using a masher or hand-mixer, mash the potatoes until smooth. I tend to prefer the texture to be slightly clumpy, but to each their own! As you continue to mash, slowly pour the coconut milk in, followed by the vanilla extract. Once it has been mixed well, give it a taste to see if it requires any salt and pepper. I found it to be just perfect how it was, but a little salt cuts on some of the sweetness. Transfer the mashed mix into a baking dish, or better yet, a casserole dish and set aside.
3. In a medium bowl, toss the walnuts in the remaining oil or butter. Sprinkle with the cinnamon and cocoa powder and then give it another good mixing. Evenly cover the mashed potato mixture with the topping, put in the preheated oven and cook for about 20 minutes and, once finished, indulge!

3/8/12- 5 Mile Run

It's a beautiful day so head outside for a timed 5 mile run!

ROD- Mushroom Salad

Mushroom Salad

Serves 4

Ingredients

• ½ cup hazelnuts;
• 2 tbsp shallots, finely chopped;
• 3 tbsp rice vinegar;
• 9 tbsp extra-virgin olive oil;
• 2 pounds mushrooms (I used Portabello), sliced thickly;
• 2 tbsp butter or clarified butter;
• 6 oz fresh greens (arugula or baby spinach are two great options);
• 1 tsp fresh thyme;
• ¼ cup shallots, finely chopped;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat your oven to 375F. This step is only necessary if your hazelnuts still have the skin membrane on them. Spread the hazelnuts out on a baking sheet and roast them in the oven for about 8 minutes. You will know they are ready, as the skin will have already started to rise off the nut. Allow them to completely cool and then roll them through your hands so that the skin falls apart. Set aside.
2. As the hazelnuts are roasting, you’ll have time to prepare the marinade/vinaigrette. In a small bowl, combine the 2 tbsp of shallots, vinegar and a dash of sea salt. Whisk the mixture together and set aside for 5 minutes. This will allow the shallots to absorb the vinegar. Once the 5 minutes has elapsed, you can go ahead and whisk in 7 tbsp of the olive oil. Set aside for later use.
3. In a large skillet over a medium-high heat, melt the butter or clarified butter and add the remaining 2 tbsp olive oil. Throw in the mushrooms and sprinkle with the thyme and some salt and pepper to taste. The cooking time will very depending on what type of mushrooms you decided to go with. For the Portabellos, they need anywhere from 8 to 10 minutes, just until they have begun to turn golden and have shrunk in size quite a bit. At this point, you can add the remaining 1/4 cup shallots in with the mushrooms and continue cooking for another few minutes, until the shallots are soft.
4. Fill a large plate or bowl with the fresh greens. Transfer the mushrooms from the skillet on top of the greens. Pour over the vinaigrette and top with the hazelnuts (you may prefer to crush the hazelnuts). Eat and enjoy every last bite!

3/7/12- Row & Squat

You'll need a rower for today's WOD. Good luck.

Row 1:00
Squats 10
Row 2:00
Squats 20
Row 3:00
Squats 30
Row 4:00
Squats 40
Row 5:00
Squats 50
Row 4:00
Squats 40
Row 3:00
Squats 30
Row 2:00
Squats 20
Row 1:00
Squats 10

Chicken Salad with Grapes, Apples, and Cranberries

Chicken Salad with Grapes, Apples, and Cranberries

Serves 3

Ingredients

• 1 lb chicken breast;
• ½ cup dried cranberries;
• 1 cup celery, chopped;
• ¾ cup green grapes, halved;
• ½ cup walnuts, chopped;
• 1 avocado, peeled, pitted and diced;
• 1 apple, peeled cored and chopped;
• 1 cup Paleo mayonnaise;
• 1 tsp lemon juice;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. It’s completely up to you how you wish to prepare the chicken. Oftentimes, this salad is the best recipe to make with leftover cooked chicken, but you can also prepare the chicken from scratch and pan fry it, boil it or roast it. I chose to boil it, as I was pressed for time; however, I find that roasting the chicken generates a much more flavorful end result. Either way, once it is cooked, chop it finely, or even shred it if you prefer.
2. In a large bowl, combine the chicken, cranberries, celery, grapes, walnuts, avocado and apple. Give everything a good toss.
3. In a separate small bowl, combine the mayonnaise with the lemon juice. Season to taste with salt and pepper.
4. Pour the dressing into the large bowl with the chicken, fruits and vegetables and combine everything well so that all the ingredients are coated in the dressing. And there you have it, an easy yet extremely tasty chicken salad! Enjoy it right away or store it in the refrigerator.

3/6/12- Sandbag & Run

You'll need a 20-25lb sandbag for today's WOD and some space to run If you don't have one, fill up a backpack or duffel bag with some heavy items and get started.

SB Squats 20x3
SB Carry 2:00
Run 3:00
SB Deadlift 20x3
SB Chest Press 20x3
Run 5:00
SB Upright Row 20x3
SB Carry 2:00
SB Lunge 20x3
Run 5:00

3/5/12- DB Complex & Burpees

Complete 5 sets and 10 reps of each exercise for time.  Good luck!

DB Complex:
Squat & Press
Single Leg Bent Row
Alternating Bench Press
Stepback Lunge
Plank Row
Walking Lunge
Deadlift

Burpees 

ROD- Slow Cooked Pork Roast

Slow Cooked Pork Roast

Serves 4

Ingredients

• 3lbs boneless pork loin roast;
• 2 tbsp paleo cooking fat;
• 5 cloves garlic, minced;
• 1 onion, thinly sliced;
• 1 tbsp chili powder;
• 2 tsp ground coriander;
• 2 tsp ground cumin;
• ¼ cup apple cider vinegar;
• 1 ½ cups water or homemade stock;
• 1 14oz can whole tomatoes, with juices;
• 2 bay leaves
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Sprinkle all sides of the pork roast with a generous amount of salt and pepper.
2. In a large skillet over a medium-high heat, add the cooking fat and then sear the meat on all sides until it begins to turn slightly golden brown. Once finished, place in the slow-cooker.
3. In the same skillet used above, combine the garlic, onion, chili powder coriander, and cumin. Mix well, while scraping up the left over meat bits in the pan (adds great flavor!).
4. Add the vinegar to the skillet and allow it to come to a boil. Continue cook until the liquid is nearly all evaporated.
5. Finally add the water or stock to the skillet, using it to whisk up all the drippings and spices in the pan. Pour the whole thing into the slow-cooker with the pork roast.
6. Crush the tomatoes over the roast, followed by the tomato juices. Add the bay leaves, give it a good stir and adjust the seasoning by adding more salt and pepper, if needed.
7. Set your slow-cooker to low and cook for about 8 hours. Once the meat pulls apart easily and it is not too pink in the center it is ready to serve.
8. Discard the bay leaves, carve the roast in thick slices and serve with the cooking liquid as a sauce.

Blueberry Cucumber Smoothie

Blueberry Cucumber Smoothie

Serves 3

Ingredients

• 2 large cucumbers, peeled and diced;
• 1 cup coconut milk;
• 1 cup frozen blueberries;
• 1 tbsp lemon juice;

Preparation

1. All you ever need to prepare this smoothie is a good blender. Throw all the ingredients in, blend until smooth, and your smoothie is ready to enjoy!

3/4/12- TRX & Sprint Combo

It's a beautiful day outside so get out there and complete the WOD. You'll need a TRX or rings and space to run. Good luck!

Complete 10 reps of each exercise and 4 sets of the circuit, resting 1 minute in between sets.

TRX Circuit:
Chest Press
Squat Jump
Rows
Stepback Lunge
T-Fly
Single Leg Squat
Rollout
Pendulum
Suspended Lunge
Atomic Pushup

:20/:20 Sprint Interval for 5 cycles

ROD- Spinach Quiche

Spinach Quiche

Serves 3

Ingredients

• 5 large eggs;
• 1 ½ cups fresh spinach, chopped;
• ½ medium onion, chopped;
• 1 clove garlic, minced;
• ½ cup coconut milk;
• ½ tsp baking powder;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat oven to 350F.
2. In a large bowl, whisk the eggs and coconut milk together. Make sure you mix things up really well, I slacked a little and the yolk ended up being quite chunky in the finished product. As you continue to whisk, start adding in all the other ingredients.
3. Now you are left with greasing a 9” pie dish and pouring everything in. Bake the quiche for about 30 minutes, or until cooked through in the center. I also like when the edges get golden brown and have a little crunch to them.
4. If you are opened to consuming some dairy, it is quite popular to add some cheese into the quiche. If you choose to do so, I would recommend using a sharp cheese like cheddar or gruyere. Unfortunately, I will have to leave it to you to experiment with portions, as I have never made it with cheese, mainly because it’s already so delicious without.

3/3/12- 5 mile run

3/2/12- KB & Punches

KB Complex
Swing and Catch
Overhead Swing
SAR
Squat and Press
Oblique Rotation
Swing
Stepback Lunge
Figure 8's

Tabata Interval: Punches with light dumbbells (2-5lbs), 8 cycles of :20/:10, for 4 minutes

Complete entire complex before moving onto the interval.  Complete for a total of 4 sets.  Good luck!

ROD- Shrimp and Mango Salad

Shrimp and Mango Salad

Serves 4

Ingredients

• 3 tbsp fresh lime juice;
• 2 tbsp olive oil;
• 2 large mangos, peeled, pitted and diced;
• 2 avocados, peeled, pitted and diced;
• 2/3 cup green onion, finely chopped;
• 2/3 cup cilantro, finely chopped;
• 1lb peeled cooked shrimp;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. In a small bowl prepare the vinaigrette by combining the lime juice with the olive oil. Season to taste with salt and pepper and whisk together. Set aside.
2. In a large bowl, mix the mangoes with the avocado, green onion, cilantro and shrimp. Pour in the vinaigrette and give it a good toss. The salad is best served cold, so if you are not serving right away, allow it to chill until then.



March Class Schedule

Monday:
6pm- Boxing
7pm- SWEAT Boot Camp

Tuesday:
6pm- Spinning
7pm- SWEAT Boot Camp

Wednesday:
6pm- Spinning
7pm- SWEAT Boot Camp

Thursday:
6pm- Boxing
7pm- SWEAT Boot Camp

3/1/12- Marching On

It's the start of March, so today's WOD is centered around marching your way through the workout with walking lunges.  Good luck!

Pushups 20
Walking Lunges 40
KB Swing 20
Walking Lunges 40
Elbow Plank :60
Walking Lunges 30
V-Ups 20
Walking Lunges 30
TRX Rows 20
Walking Lunges 20
Bicycles 20
Walking Lunges 20
Burpees 20
Walking Lunges 10
Hanging Knee Raise 20
Walking Lunges 10
Mountainclimbers 20
Walking Lunges 50

ROD- Chocolate Pudding

It sounds crazy, but avocado can be used as a healthy, Paleo substitute for milk or cream when making pudding.  Here's a great chocolate pudding recipe which uses avocado as the base.  Enjoy!

Chocolate Pudding

Serves 6

Ingredients

• 3 medium avocados;
• ¼ cup raw honey;
• ¼ cup and 2 tbsp cocoa powder;
• 3 tbsp almond butter;
• 1 tsp lemon juice;
• 1 tsp ground cinnamon;
• 1 tsp ground nutmeg;
• ½ tsp flavored extract (mint, coffee, almond, hazelnut), optional

Preparation

1. When I said that this is easy to prepare, I really meant it. All you have to do is to throw everything into one big mixing bowl and use a stand mixer or a hand mixer to blend it all together. Of course, you can also use a blender or a food processor to to this job. I let mine blend until completely smooth and it was ready to eat right then and there. Place the leftovers in the refrigerator. Enjoy!