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