10/17/13- 5K Run

10/16/13- Plank & Plyo Workout

1)Elbow Plank :60

Squat Jumps 20

-complete 3 sets

2)Hand Plank :60

Lunge Jumps 20

-complete 3 sets

3)Side Plank :45 (each side)

Burpees 20

-complete 3 sets

4)Moving Plank :60

Box Jumps 10

-complete 4 sets 

5)Elbow to Hand Plank 10 (each side)

Jumping Jacks 50

-complete 4 sets

6)DB Clock Plank 2 (full rotations clockwise & counterclockwise)

Jump Rope 100

-complete 3 sets

10/8/13- Band, Bodyweight, & Jump Rope

Band Rows 20

Squats 20

Jump Rope 100

(Complete 4 sets)

Band Chest Fly 20

Stepback Lunges 20 (each leg)

Jump Rope 100

(Complete 4 sets)

Band Woodchops 10 (each side)

Elbow Plank :60

Jump Rope 100

(Complete 4 sets)

Band T-Fly 10

Squat Jumps 10

Jump Rope 100

(Complete 4 sets)

10/1/13- DB Complex

Squat & Press

Bent Rows

Stepback Lunges

Bench Press

Walking Lunges

Rear Delt Fly

SL Deadlift

Plank Row

Complete 10 reps of each exercise. Complete 5 total sets. Good luck!

9/30/13- KB & TRX Circuit

Circuit 1: (3 sets)

TRX SL Squat 10

KB SAR 10

TRX Chest Press 10

KB Swing 20

Circuit 2: (3 sets)

TRX Row 15

KB Goblet Squat 15

TRX Rollout 15

KB Figure 8's 10

5/14/13- SOD

Complete 4 sets. Good luck!

5/13/13- SOD

7/8/13- SOD

KB Swings 20

Pullups 10

Leg Ups 20

Ropes (or DB Punches) 100

Complete 5 sets. Good luck!

6/23/13- SOD

Bands & Sprints

It's a beautiful day so head outside for today's SOD. You'll need a set of bands and room to run. Good luck!

1)Run :30

Band Lateral to Front Raise 10

Sprint :30

(Complete 3 sets)

2)Run :30

Band Rows 20

Sprint :30

(Complete 3 sets)

3)Run :30

Band Chest Press and Chest Fly 10

Sprint :30

(Complete 3 sets)

4)Run :30

Band Woodchops 10

Sprint :30

(Complete 3 sets)

5)Run :30

Band Hold :45

Sprint :30

(Complete 3 sets)

6)Run :30

Band Bicep Curl 20

Sprint :30

(Complete 3 sets)

7)Run :30

Band Tricep Press 20

Sprint :30

(Complete 3 sets)

8)Run :30

Band Squat and Press 10

Sprint :30

(Complete 3 sets)

6/7/13- SOD

KB/BW Combo

1)KB Swing

Pullups

Burpees

20x4

2)KB Squat & Press

Walking Lunge

Jumping Jacks

20x4 (each side)

3)KB Figure 8's

Pushups

Mountainclimbers 

20x4

4)KB Suitcase 10x4 (each side)

Elbow Plank :90x4

Run :60x4

6/6/13- SOD

BB Complex & Jump Rope

Front Squat

Hang Clean & Press

Bent Row 

Stepback Lunge

Shrug

Bicep Curl

SL Deadlift

Walking Lunge

Deadlift to Upright Row

Squat & Press

JR :60

10 Reps for each set. 4 sets. Good luck!

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Our Tasmanian Devil I Course Map

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6/1/13- From WOD to SOD

From now on, so as not to confuse ourselves with Crossfit, an organization which I despise, our workouts of the day will now be known as our Sweat of the Day (SOD).

Today's SOD:
20 Burpees
20 Pushups
10 DB Turkish Getups (each side)
40 DB Walking Lunges
10 Squat Jumps
:60 Elbow Plank
10 DB Plank Rows (each side)
:60 Jump Rope

Repeat for a total of 4 sets. Good luck!

5/22/13- WOD

DB/KB Combo

1)DB Walking Lunges
KB Swings
10-20-30-20-10

2)DB Bench
KB Single Arm Row
10-20-30-20-10

3)DB Squat & Press
KB Turkish Getup
5-10-15-10-5

4)DB Step Up
KB Russian Twist
10-20-30-20-10

5/21/13- WOD

50/40/30/20/10

Pushups
Squats
Leg Ups
Rows
Walking Lunges
Hanging Knees

5/15/13- WOD

KB Complex

Swing
Suitcase
Single Arm Overhead Swing
Figure 8's
Rotation
Squat & Press
Walking Lunges
Single Arm Row

10 x 5

5/8/13- WOD

Isometric/Plyometric

1)Elbow Plank 2:00/1:30/1:00/:30
Squat Jump 20/15/10/5

2)Squat Hold 1:00/:45/:30/:15
Burpees 40/30/20/10

3)Side Plank 1:00/:45/:30/:15
Jumping Jacks 40/30/20/10

4)Hand Plank 2:00/1:30/1:00/:30
Jump Lunges 20/15/10/5

5)Elevated Bridge 2:00/1:30/1:00/:30
Jump Pullups 12/9/6/3

5/7/13- WOD

TRX/KB Combo

1)TRX Atomic Pushup
KB Swing
20x5

2)TRX Row
KB Squat & Chest Press
20x5

3)TRX Suspended Lunge
KB Figure 8's
20x5

4)TRX Chest Press
KB Turkish Getup
20x5

5)TRX T-Fly
KB Russian Twist
20x5

Purple Drink

2 cups blueberries
2 cups brewed black cherry berry tea
1 cup water
1/2 can crushed pineapple
1 cup chopped turnip

Blend and enjoy!

5/6/13- WOD

DB Squat & Press
Elbow to Hand Plank
20/18/16/14/12/10/8/6/4/2

Burpees
Pushups
20/18/16/14/12/10/8/6/4/2

Squat Jumps
Ring Rows
20/18/16/14/12/10/8/6/4/2


Good luck!

5/2/13- WOD

TRX

20/15/10/5

Atomic Pushup
Row
Squat Jump
T-Fly
Rollout
SL Squat
Chest Press
Stepback Lunge
Hip Drop
Hip Ups
Tricep Extension
Suspended Lunge
Bicep Curl

4/30/13- WOD

30 Pushups
30 Burpees
30 Squats
30 TRX Rows
30 Stepback Lunges
30 Hanging Knees
30 Mountainclimbers
30 Jumping Jacks

Complete 4 total sets. Good luck!

4/27/13- WOD

Turkish Getup Madness

-choose a KB, DB, MB, or sandbag for all of the Turkish Getups (TG)

TG 10 (each side)
Run 3:00
TG 8
Run 3:00
TG 6
Run 2:00
TG 4
Run 2:00
TG 2
Run 1:00

4/26/13- WOD

1)DB Squat & Press
Squat Jumps
15x4

2)DB Pushup & Plank Row
Burpees
10x4

3)DB Walking Lunges
Jump Lunges
12x4

4)Elbow Plank
Jumping Jacks
:60x4

4/24/13- WOD

BB Complex

SL Deadlift
Hang Clean & Press
Bent Row
Shrug
Front Squat
Walking Lunge

Run :60

Complete 4 rounds. Good luck!

4/23/13- WOD

Squat Jumps
Pushups
DB Plank Row
Jump Lunges
Hanging Knee
Burpees

20/18/16/14/12/10/8/6/4/2

4/22/13- WOD

Obstacle Course Training

Head to a field with a track for this workout. A nearby pullup bar would be ideal as well. I've included a running mileage total next to each run. Good luck!

1/4 mile run (.25)
50 Squats
20 Burpees
20 Elbow to Hand Planks
1/4 mile run (.50)
40 Pushups
100 Walking Lunges
25 Hanging Knees
1/4 mile run (.75)
10 Pullups
50 yard Bear Crawl
1/2 mile run (1.25)
10 Pullups
50 Jumping Jacks
50 Mountainclimbers
1/4 mile run (1.5)
25 Burpees
25 yard Belly Crawl
50 Squats
1/2 mile run (2.0)
25 Pushups
50 Stepback Lunges
30 V-Ups
1/4 mile run (2.25)
10 Pullups
50 Walking Lunges
10 Jump Squats
1/2 mile run (2.75)
50 yard Bear Crawl
20 Jump Lunges
50 Mountainclimbers
1/4 mile run (3.0)

Mulberry Shake

There are no mulberries in the shake but the juice bears a striking resemblance to the color of a mulberry.

1 cup blackberries
1 cup cauliflower
1/2 cucumber
1 cup pineapple
1 cup brewed peach tea
2 cups water

Blend and enjoy!

4/19/13- WOD

V-Ups 20
Elbow Plank :90
Toe Touches 20
Leg Ups 20
Bridge :60
Bicycles 20
Mountainclimbers 30
Hand Plank :90
MB Russian Twist 20
Flutter Kicks 20
Hanging Knees 20

Complete 4 circuits. Good luck!

4/18/13- WOD

Kettlebell 1000

Swing 20
Figure 8's 20
Squats 20
Overhead Swing 10
Squat & Press 10
Suitcase 10
Hamstring Dip 10
SAR 20
Russian Twist 20
Chest Press 20
Turkish Getup 10
Shoulder Press 10
Rotation 20

Complete 5 complete circuits. Good luck!

4/17/13- WOD

1)TRX Atomic Pushup
Squats
20x3

2)TRX Row
Walking Lunges
20x3

3)TRX Single Leg Squat
Burpees
10x3

4)TRX V-Ups
Squat Jumps
10x3

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4/15/13- WOD

Pullups 10
Walking Lunges 50
Pushups 30
Squats 50
Burpees 20

Complete 3 sets. Good luck!

4/14/13- WOD

5K Run

4/13/13- WOD

Band Workout

1)Woodchops
Chest Press
Burpees
20x3

2)Band Hold
Side Plank
Squat Hold
:40x3

3)Row
Tricep Pressdown
Squat & Tricep Pressback
20x3

4)Baseball Swing
Oblique Side to Side
Stepback Lunges
20x3

5)Lunge Hold & Bicep Curl
Walking Lunge
Shoulder Press
20x3

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Check out this delicious chickpea recipe!

INGREDIENTS

• 2 (15-ounce) cans chickpeas, also known as garbanzo beans, thoroughly drained and rinsed (about 3 cups)
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon sea salt

INSTRUCTIONS

1. Heat the oven to 400°F and arrange a rack in the middle.
2. Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a rimmed baking sheet and bake until crisp, about 30 to 40 minutes.

4/12/13- WOD

1)BB Deadlift
Pullup

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

2)BB Squat
Pushups

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

4/11/13- Pumpkin Pie Smoothie

1/2 Can 100% Pumpkin Purée
4 Cups Almond Milk
1 Tsp. Cloves
1 Tsp. Nutmeg
2 Tsp. Cinnamon

Blend and enjoy! It tastes pretty close to pumpkin pie.

4/12/13- Flaxseed Juice

2 Cups Mixed Fruit
1/2 Cucumber
2 Carrots
1 Tbsp. Flaxseeds
1 Cup Peach Tea
2 Cups Water

Blend and enjoy!

4/11/13- WOD

Bear Crawl :60
Burpees 20
Squat Hold :45
Elbow to Hand Plank 20
Jump Lunges 10
Pushups 20
Walking Lunges 40
Side Plank :30
Mountainclimbers 40
Squat Jumps 20
Elbow Plank :60

Complete 3 rounds. Good luck!

4/10/13- WOD

MB Circuit

Wall Ball
Ball Slam
Burpees
Russian Twist

30/25/20/15/10/5

4/8/13- WOD

100 Jumping Jacks
90 Walking Lunges
80 Crunches
70 Squats
60 Mountainclimbers
50 Pushups
40 Stepback Lunges
30 Pullups
20 Burpees
10 Squat Jumps

Marinated Beets

Marinated Beets Recipe

Makes 2 quarts

Ingredients

• 3 lbs beets;
• 1 tbsp Paleo cooking fat, melted;
• a few sprigs of fresh thyme and/or savory;
• 2 onions, sliced in thin rounds;
• 1/2 tsp salt;
• 1 cup white wine vinegar;
• 1/4 tsp black peppercorns;
• 6 whole cloves;
• 6 whole allspice berries;
• 2 wide strips lemon zest;
• 2 sprigs fresh dill;
• 2 1 quart jars;

Preparation

1. Preheat your oven to 400 F.
2. While the oven heats up, prepare the beets by scrubbing them clean of any excess dirt. Also remove the stems and root tip.
3. Line a large baking dish with aluminium foil to cover both the bottom and enough to fold over the top of the beets. Place the beets atop the foil and drizzle with the cooking fat. Cover with thyme and savory. Fold the excess foil over the beets and seal them in, as if you were creating an envelope. Roast for 1 to 1 1/2 hours, until tender.
4. Once the beets have cooked, remove them from the oven and allow them to cool enough so that they can be handled, but still warm. This is key, as they need to be warm in order to easily remove the skin. Remove the skin and allow them to cool off completely.
5. Place the sliced onions in a large bowl and cover with boiling water. Set them aside like this for 10 minutes. This will make them tender, which will stimulate the marinading processes.
6. Once the beets have cooled, slice them in 1/4″ rounds.
7. As soon as 10 minutes has passed, begin layering the onions and beets in the jars.
8. In a small bowl, combine the vinegar with the salt, peppercorns, cloves, allspice berries and lemon zest. Stir well and then pour half the mixture into each jar, trying to make sure that the spices are split in equal portions in each jar.
9. Seal the jars and place them in the fridge for at least one day before serving.

4/7/13- WOD

5K Run

The Real Truth Behind Food Labels

Here's a great video detailing the true calorie count behind food labels:

http://youtu.be/HGunZpKLb5o

Shrimp Stuffed Eggplant

Shrimp Stuffed Eggplant

Serves 4

Ingredients

• 1 eggplant;
• 12 oz. peeled raw shrimp;
• 1 red bell pepper, diced;
• 1 tbsp. fresh ginger, minced;
• 1 tbsp. fresh garlic, minced;
• ½ cup green onions, chopped;
• ¼ cup fresh cilantro, finely chopped; (save some leaves for presentation)
• 2 tbsp. red curry paste;
• 1 tbsp. fish sauce;
• 1 large egg, lightly beaten;
• 3 tbsp. olive oil;

Preparation

1. Preheat your oven to 400F.
2. Take the eggplant and cut it into 2 pieces lengthwise. Make a series of parallel cuts, taking care not to cut through the skin. Brush the eggplant (cut sides) with 1/2tbsp. of olive oil on each side.
3. Place the eggplants cut side down on a roasting pan and brush the skin with ½ tbsp. olive oil and bake for 15 minutes. Turn over after the initial 15 minutes and cook again 15 to 20 minutes or until the flesh is tender. Remove from oven and reduce the heat to 350 F.
4. In a small skillet, heat the remaining olive oil over a medium heat. Add the ginger, the garlic, and the red pepper, and cook for two minutes. Add the green onions and the cilantro and cook for another 2 to 3 minutes. Transfer to a medium bowl.
5. Once the eggplant is cool enough, scoop out the pulp leaving the skin intact and chop the eggplant pulp.
6. In the bowl containing the red bell pepper mixture; add the chopped eggplant, the shrimp, the beaten egg, the fish sauce and the 2 tbsp. curry paste and stir.
7. Insert the mixture evenly in the eggplant and place back in the oven for about 30 min until the stuffing is firm.
8. Garnish with cilantro leaves and serve.

4/5/13- WOD

MB Complex:

1. Squat & Throw
2. Ball Slam
3. Swing
4. Russian Twist
5. Stepback Lunge & Twist
6. Lawnmower
7. Walking Lunges

Complete 3 sets of 20 reps, resting :90 in between sets.  Good luck!

Try your first week for FREE!

Check out www.1000percentfitness.com to sign up!

4/4/13- WOD

1)TRX Chest Press
TRX Chest Fly
20/15/10/5

2)KB Swing
KB Figure 8's
20/15/10/5

3)TRX Row
TRX T-Fly
20/15/10/5

4)KB Squat
KB Stepback Lunge
40/30/20/10

5)Elbow Plank
Side Plank
Bridge
1:15/1:00/:45/:30

4/3/13- WOD

1)Run 1 mile

2)10 Burpees
25 Squats
20 Pushups
40 Walking Lunges

3)Run 1 mile

4):60 Elbow Plank
50 Stepback Lunges
:30 Side Plank
:45 Squat Hold

5)Run 1 mile

6):60 Bridge
25 Jumping Jacks
50 Mountainclimbers
:60 Hand Plank

4/2/13- WOD

Bodyweight Pyramid

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

1. Squats
2. Pushups
3. Walking Lunges
4. Pullups
5. Stepback Lunges
6. Elbow to Hand Plank
7. Leg Ups
8. Squat Jumps
9. V-Ups
10. Burpees
11. Inchworm Moving Plank
12. Mountainclimbers
13. Bicycles
14. Hanging Knee Ups
15. Jumping Jacks

4/1/13- WOD- The Real One

April Fools!

Here's the real WOD:

1)DB Squat and Press 15
Elbow to Hand Plank 10

2)KB Swing 20
Ring Rows 20

3)DB Step Ups 15
TRX Atomic Pushup 10

Complete 3 sets of each superset. Good luck!

4/1/13- WOD

500 Burpees
250 Turkish Getups
500 Squat Jumps
10 Mile Run

New Website!

Our website is new and improved!

Check it out at:

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3/30/13- WOD

Complete 30 reps of each exercise. Complete 3 circuits. Good luck!

Burpees
TRX Rows
Squats
Walking Lunges
Pushups
Jumping Jacks
Elbow to Hand Plank
Stepback Lunges
Mountainclimbers

3/29/13- 5K Run or Cargo Net Climb- You Choose

3/29/13- Springtime Smoothie

1 Cup Dole Mixed Fruit
1 Cup Blueberries
1 Cup Green Beans
1 Cup Carrots
1 Cup Brewed Peach Tea
1 Cup Water
1 Tbsp Chia Seeds

3/27/13- WOD

TRX Complex

Suspended Lunge
Single Arm Row
T-Fly
Rollout
Knee In
Single Leg Squat
Row
Chest Fly
Jump Lunge

10x4

3/26/13- WOD

Circuit 1:
DB Bench 10
DB Squats 10
DB Bent Rows 10
DB Stepback Lunge 10 (each side)
DB Plank Row 10 (each side)
DB Walking Lunge 10 (each side)

Complete 3 sets.

Circuit 2:
Pushups 20
Jump Squats 10
Pullups 10
Jump Lunges 10

Complete 2 sets.

Gluten Free and Paleo Coconut Pancakes

Ingredients:

1/2 cup coconut flour
1 teaspoon baking powder
6 large eggs
1/4 cup coconut oil
1 cup light coconut milk
Extra oil for cooking

Directions:

1. In a mixing bowl, blend together all ingredients using an electric mixer.
Note: The oil can get solid when cooled, so you might want to melt it to making mixing a bit easier.

2. Cook in a skillet with oil as you would with any pancakes.

3. Serve when nicely browned and cooked through.

Biggest Loser 2013 Results

Congratulations to the winner of the 2013 1000 Percent Fitness Biggest Loser Competition... Jabba the Hutt!!  You did a tremendous job throughout the duration of the competition, posting an 8.1% total weight loss and a 4.9% body fat percentage loss!

Thank you to all the competitors for a job well done and for all of your hard work!

Standings (weight loss %, body fat %):
1. Jabba the Hutt (8.1%, 4.9%)
2. Benny the Jet Rodriguez (7.5%, 4.6%)
3. McLovin' (5.0%, 3.1%)
4. Ruby (4.7%, 7.9%)
5. Jessica Rabbit (3.4%, 0.5%)
6. Chunk (1.3%, 4.0%)
7. Rooster Cogburn (0.4%, 0.1%)
8. Roz (0.1%, 0.1%)
9. Scarlett O'Hara (0.2, 2.1%)
10. Glamour Shots by Deb
11. Sully
12. Rocky
13. Fat Bastard

3/19/13- Black & Green Juice

1 Cup Blueberries
1 Cup Brewed Tazo Passion Tea
2 Oranges
1 Tbsp. Chia Seeds
2 Limes
1 Cup Chopped Spinach
2 Cups Water

3/12/13- WOD

Mixed Tabata Intervals

-complete Tabata intervals for each exercise (4 min of :20 work intervals followed by :10 rest intervals)
-rest :90 between exercises

1)Pushups
2)Squat Jumps
3)Pullups
4)Sprints
5)Mountainclimbers
6)Lunge Jumps
7)Jumping Jacks
8)Burpees
9)Bicycles
10)Elbow to Hand Plank

3/4/13- Dwight Schrute Beet Juice

1 Cup Brewed Tazo Passion Tea
1 Boiled Beet (organic beets are larger and more flavorful than their non-organic counterparts)
2 Chopped Carrots
1 Lime
2 Oranges
1 Cup Chopped Cauliflower
1 Cup Water
1/2 Cup Chia Seeds

Blend and enjoy!

3/3/13- WOD

DB Turkish Getup 5
Pullups 10
DB Squat & Press 15
Pushups 20
V-Ups 25
Stepback Lunges 30
Bicycles 35
Jumping Jacks 40
Walking Lunges 45
Squats 50

Complete 4 rounds. Good luck!

3/1/13- Carrot Juice Affresco

2 Carrots
1 Cup Water
1 Cup Brewed Tazo Passion Tea
1/2 Cucumber
20 Sprigs of Cilantro
2 Oranges

2/28/13- WOD

Squats 50
Run :60
Pushups 20
Run :60
Pullups 10
Run :60
TRX Atomic Pushup 10
Run :60
KB Swing 20
Run :60
Hanging Knee Up 25
Run :60
Elbow to Hand Plank 10
Run :60
Walking Lunge 40
Run :60
DB Squat & Press 20
Run :60
DB Deadlift 10
Run :60
DB Plank Row 10
Run :60
Crunches 25
Run :60

9/27/13- WOD

TRX Complex:

SL Squat
Chest Press
T-Fly
Suspended Lunge
Rollout
Hip Drop
Atomic Pushup

10/8/6/4/2

9/26/13- Pineapple Punch

2 Cups Brewed Green Tea
1 Can Crushed Pineapple
1 Cup Mixed Fruit
2 Cups Chopped Butternut Squash
1 Cup Cauliflower

Blend and enjoy!

9/26/13- Pineapple Punch

2 Cups Brewed Green Tea
1 Can Crushed Pineapple
1 Cup Mixed Fruit
2 Cups Chopped Butternut Squash
1 Cup Cauliflower

Blend and enjoy!

2/24/13- WOD

Pushups 50
Squats 50
Mountainclimbers 50
Pushups 40
Squats 40
Mountainclimbers 40
Pushups 30
Squats 30
Mountainclimbers 30
Pushups 20
Squats 20
Mountainclimbers 20
Pushups 10
Squats 10
Mountainclimbers 10

Run 1 mile for time.

Black Bean Soup

It's not Paleo, but it's a delicious vegetarian dish nonetheless.

2/23/13- Attack of the Kale

3 Cups Chopped Kale
1 Cup Mixed Fruit
2 Oranges
2 Cups Brewed Green Tea
1/2 Cup Chia Seeds

2/18/13- WOD

Complete 5 Rounds

KB Swing 20
Pushups 20
KB Squat 20
KB SAR 15
Elbow Plank :60
KB Figure 8's 10
KB Suitcase 10
Jumping Jacks 100

2/15/13- WOD

BB Deadlift
Pullups
Hanging Knee

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

2/14/13- Vegetarian Valentine's Dinner

2/14/13- WOD

BW Complex:
Complete as many rounds as possible in 30 minutes. Good luck!

Pushups 10
Squats 20
Pullups 10
Stepback Lunges 20
Elbow to Hand Plank 10

2/14/13- Love Potion

1 Cup Chopped Broccoli
1 Cup Chopped Cauliflower
1 Cup Zucchini & Yellow Squash
1 Cup Strawberries
2 Cups Brewed Tazo Passion Tea
1 Cup Water
1/2 Cup Chia Seeds

2/13/13- WOD

BB Complex:
Complete 5 sets of 10 reps without resting between exercises. Good luck!

SL Deadlift
Hang Clean & Press
Front Squat
Bent Row
Deadlift
Shrug

2/11/13- A Berry Delicious Juice

1 1/2 Cups Chopped Kale
1 /2 Cups Cauliflower
1 Cup Blueberries
1 Cup Strawberries
2 Cups Brewed Green Tea
1/2 Cup Chia Seeds

Blend and enjoy!

2/10/13- Black Forest Juice

1 Cup Blueberries
1 Cup Chopped Butternut Squash
1 Cup Zucchini
1 Cup Raw Spinach
2 Cups Brewed Green Tea
1 Cup Chia Seeds

Blend and enjoy!

2/10/13- Sunday Morning Juice

1 Clementine
3 Oranges
1 Cup Mangoes
1 Cup Water

Blend and enjoy!

2/9/13- WOD

Shovel snow. Rest. Repeat.

2/8/13- Blueberry Blizzard

2 Cups Brewed Tazo Passion Tea
1 Cup Chopped Kale
1 Cup Wax Beans
1/2 Cup Blueberries
1/2 Cup Mangoes
2 Oranges
1 Cup Water

Blend and enjoy!

2/8/13- WOD

Enjoy the snow with a series of planks!

E Plank :30
H Plank :30
Squats 20
E Plank 1:00
H Plank 1:00
Squats 20
Elevated Plank 1:00
Stepback Lunges 40
Elevated Plank 1:30
Walking Lunges 40
Elbow to Hand Plank 20
Squat Hold :30
Elbow to Hand Plank 20
Stepback Lunges 40
Pike 1:00
Walking Lunges 40
Pike 1:30
Squat Hold :30
Elbow Plank (for max time)
Bridge 1:00
Hand Plank (for max time)
Bridge 1:00

2/7/13-WOD

1)Plank :60
Burpees 20
2)Pushups 20
Squats 40
3)Ring Rows 20
Elevated Bridge :60
4)Squat Hold :45
Mountainclimbers 50
5)V-Ups 20
Hanging Knee Raise 20

Complete 4 rounds of each superset. Good luck!

2/6/13- WOD

BB Squat
warmup, 10/9/8/7/6/5/4/3/2/1

Pullups
warmup, 10/9/8/7/6/5/4/3/2/1

BB Front Squat
6x6

2/5/13- Green Citrus

1 Cup Brewed Green Tea
1 Cup Mango
1 Cup Wax Beans
2 Oranges
1/2 Cucumber
1 Cup Water

Blend and enjoy!

Jack LaLanne Quote

If man made it, don't eat it.

-Jack LaLanne

2/5/13- WOD

BB Bench
BB Front Squat
Pullups
Hanging Knee Raise
BB Deadlift
Bicycles

10x5

2/4/13- WOD

BB Hang Clean & Press
-sets of 5 reps to max

BB SL Deadlift
-10 sets of 1 rep max

Elbow Plank
-5 sets for max time

2/3/13- SuperBowl Smoothie

1 Cup Chopped Kale
1 Cup Mango
1 Cup Romaine
2 Clementines
1 Cup Wax Beans
1 Red Delicious Apple
1 Cup Brewed Tazo Passion Tea
2 Cups Water
2 Tbsp. Chia Seeds

Blend and enjoy!

2/2/13- WOD

DB Complex:
Bench Press
Step Ups
SAR
SL Deadlift
Squat & Press
Russian Twist

20/10/20/10/20/10/20

Useful Info- Jack LaLanne Quote

Of course I have fears. But what good is thinking or talking about them? Billy Graham is about the hereafter. I'm for the here and now.

-Jack LaLanne

This quote is for Dana and her claims that the blog was lacking in useful info.

2/1/13- Kale & Apple Juice

2 Cups Chopped Kale
2 Peeled and Cored Red Delicious Apples
1 Cup Wax Beans
1 Cup Mango
1 Cup Brewed Tazo Passion Tea
3 Cups Water
2 Tbsp. Chia Seeds

Blend and enjoy!

2/1/13- WOD

20 Burpees
25 Squats
20 Pushups
15 Pullups
25 Mountainclimbers
20 V-Ups
10 Squat Jumps
30 Stepback Lunges
20 Up Down Planks
20 Hanging Knee Raises
:60 Plank
10 Pistol Squats
20 Burpees

Complete 3 rounds. Good luck!

2/1/13- Pictures from Wednesday's SWEAT Session