5/31/12- 5K Run

5/30/12- Timed Circuits

For each exercise in the circuit, complete as many reps as possible with proper form before moving on to the next exercise in the circuit. Record reps for each exercise. Good luck!

Complete five circuits, with each circuit lasting 5:00.

1)Pushups
2)Squats
3)Elbow Plank
4)Pullups
5)KB Swing
6)V-Ups
7)Burpees
8)Walking Lunge

5/29/12- BKR (Burpees, Kettlebell Swings, & Ring Rows)

Burpees
Kettlebell Swings
Ring Rows

5/10/15/20/25/20/15/10/5

5/25/12- 5 Mile Run

5/24/12- Jump Rope and Barbell Complex

Complete 5 sets, 10 reps for each exercise. Good luck!

Power Clean
Bent Row
SL Deadlift & Shrug
Stepback Lunge
Squat & Press

JR 1:00

Tuna Cucumber Stumps

5/23/12- Return of the Turkish Getup

KB Turkish Getup
10/8/6/4/2

20 Burpees

DB Turkish Getup
10/8/6/4/2

20 Burpees

SB Turkish Getup
10/9/8/7/6/5/4/3/2/1

20 Burpees

5/22/12- Tabata Blast

Complete a Tabata Interval (4 min of :20/:10) for each exercise, resting 1 min in between exercises. Good luck!

1)Pushups
2)Burpees
3)Squats
4)Pullups
5)Jumping Jacks
6)Elbow to Hand Plank
7)Mountainclimbers
8)Stepback Lunges
9)Moving Plank
10)Jump Rope

5/20/12- Bodyweight Dropsets

Pushups
Rows
Squats
Elbow to Hand Plank
Burpees

5/10/15/20/15/10/5

5/19/12- 5K Run

Get Ready for the Weekly SWEAT Challenge!

5/17/12- Barbell Pyramid

SL Deadlift
Hang Clean
Bent Row
Power Clean
Shrugs

2/4/6/8/10/12/14/12/10/8/6/4/2

Eli's Version of Dropsets

5/12/12- 5 Mile Run

5/11/12- Core and Jump Rope

Hand Plank :60
V-Ups 20
Russian Twist 20
Elbow to Hand Plank 10
Mountainclimbers 20
Burpees 10
Hanging Knee 20
Moving Plank :60
Tabata JR 4:00 (:20/:10)

Complete 3 Total Sets. Good luck!

5/10/12- Eli is 11 Months Old Workout

The title of today's WOD is a mouthful and it's even crazier that our little guy is already 11 months old! The time truly does fly by. So, in honor of our little wolverine, today's WOD will consist of drop sets ranging from 11 down to 1. Good luck!

11/10/9/8/7/6/5/4/3/2/1
Burpees
Squat Jumps
Pushups
Walking Lunges
Elbow to Hand Planks
Pullups
Stepback Lunges
Jumping Jacks

5/9/12- Bodyweight and Bar

Pullups 10
Squats 20
Chinups 10
Pushups 20
Hanging Knee 10
Hanging L 10
Burpees 10
Jump Pullups 10
Stepback Lunges 20
Hanging Runners 20

Complete 4 Total Sets. Good luck!

5/8/12- 5K Run

5/7/12- Circuit and Sprint

Complete 4 Circuits:

DB Squat & Press 20
Ring Rows 20
Pushups 20
Burpees 20
DB SL Deadlift 10
Elbow Plank :60
Tabata Sprint (4:00 of :20/:10 intervals)

5/6/12- KB Complex

Complete 5 Circuits:

Swing 20
Suitcase 10
Squat & Press 10
Overhead Swing 10
Figure 8's 20
Plank Row 10
Russian Twist 20

5/3/12- DB Circuits

Circuit 1:
Squat & Press 10
Deadlift 10
Bent Row 10
Russian Twist 10
Burpees 20

Circuit 2:
Bench Press 10
Walking Lunge 20
Plank SAR 10
Stepback Lunge 20
SL Deadlift 10
Mountainclimbers 20

Complete 3 sets of each circuit. Good luck!

5/2/12- 5 Mile Run

Salmon with Salsa and Asparagus

Salmon Preparation

Serves 4

Ingredients

• 4 wild salmon fillets, skin-on;
• 2 cloves garlic, minced;
• 1/2 tsp sea salt;
• 1/2 tsp freshly ground black pepper;
• 1/2 tsp paprika;
• 1 tsp lemon zest;
• 1 tsp fresh lemon juice;
• 1 tbsp olive oil;

Preparation

1. Set your oven to broil.
2. In a small bowl, combine the garlic, salt, pepper, paprika, lemon zest, lemon juice and olive oil. Whisk well. Rub the salmon thoroughly with the mixture on both sides. Place in a covered dish to marinade in the refrigerator for about 35 minutes.
3. Line a baking sheet with foil. Once the salmon has marinaded, place on the baking sheet and place in the oven to broil for 8 to 10 minutes, or until pale pink and flaky.

Roasted asparagus preparation

Serves 4

Ingredients

• 1 bunch asparagus;
• 1 tbsp olive oil;
• 1/4 tsp sea salt;
• 1/4 tsp garlic powder;
• Freshly ground black pepper to taste;
• 1/2 tsp fresh lemon juice;

Preparation

1. Preheat your oven to 400 F.
2. Remove the tough part off of the asparagus stalks. Spread the asparagus out on a large baking sheet. Drizzle with olive oil and lemon juice. Sprinkle with salt, pepper and garlic powder. Toss the asparagus to ensure it’s all evenly coated and cook for 10 minutes, flipping once after 5 minutes.

Cherry tomato salsa preparation

Serves 4

Ingredients

• 1/2 cup cherry tomatoes, quartered;
• 2 cloves garlic, minced;
• 1 tsp lemon zest;
• 1 tsp fresh lemon juice;
• 2 tbsp olive oil;
• 1/4 tsp sea salt;
• Freshly cracked black pepper to taste;
• 1/4 cup fresh oregano, chopped;

Preparation

1. In a small bowl, combine the garlic, lemon zest, lemon juice, olive oil, salt and pepper. Whisk well. Add the cherry tomatoes. Toss the mixture together.
2. Serve over the salmon once it’s cooked.

Chocolate Mousse with Walnut Crust

Serves 6

Ingredients

Crust

• 1 1/2 cups walnuts;
• 2 tbsp maple syrup;
• A pinch of salt;

Mousse

• 4 ripe avocados;
• 10 very soft dates, pitted;
• 4 tbsp raw honey;
• 2 tbsp raw cocoa powder;
• Seeds of 1 pomegranate;

Preparation

1. Begin by making the crust. Using a food processor, grind up the walnuts until small chunks are produced. Continue grinding and add the maple syrup and salt. You will know the mixture is combined, as it will be sticky and come together quite easily.
2. Using 8 small ramequins, put a few tablespoons of the walnut mixture into each one of them. Press the mixture into the bottom of the individual ramequins so that a round disc forms. Place the individual ramequins in the refrigerator so that the crust can harden in the colder temperatures.
3. Remove the skin and pits of the avocados and place the flesh in a food processor. Process and add the dates, honey and cocoa powder. Make sure you process until completely smooth.
4. Remove the ramequins from the refrigerator. Place the mousse in a piping bag and pipe it out atop the crust in the individual ramequins. You can create a makeshift piping bag with a simple zip-lock or freezer bag but cutting one corner with scissors.
5. Finish it all off by garnishing with the pomegranate seeds.

5/1/12- Ball and Bar Pyramid

Wall Ball
SL Deadlift
Ball Slam
Hang Clean & Press
Russian Twist

5/10/15/20/25/20/15/10/5