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