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

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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:

www.1000percentfitness.com