Tuesday 131210

 

Taylor FE-2013

Taylor FE-2013

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”
-Arthur Ashe

Inch by Inch Weekly-Challenge: 200 Push Ups …
This is the final week of the challenge.  We will be wrapping everything up Saturday December 14th.  Measurements will be taken from 8-9 that morning.  If you can not make it that morning you need to contact Jamie or Angi BEFORE Saturday. Bring your tracking sheets with you on Saturday we need them to determine the winner!  Winners will be announced & prizes handed out on Saturday December 21st @ 8am.  

Dynamic Warm-Up-Mobility
Prepare for…

Strength:Skill  10 EMON Ladder Death by Strict Pullups.
1st min 1 strict pull up. 2min 2 strict pull ups. 3min 3… No kipping/butterfly allowed. * Scale to a band No jumping

WOD: Burn
9 min AMRAP
10 Thrusters #155/105 135/95 115/75 95/65
10 HSPU
10 C2Bar
5 MU *5 rowing MU or 10 Ring Dip
10 C2Bar
10 HSPU
10 Thrusters
As many Burpees over bar as possible.
*Score is total reps (complete all work is 65 reps + however many burpees they complete)
*On the burpees, there is no need to reach full hip extension as they clear the bar. Athletes may stay low to move faster. More faster = more suckier, more suckier = more better

Team cool down, light row, bike, run, Mobility stretch 5-7 min

CF Endurance:
Adams canyon meet at castle
Or

Run 4 miles work on your form keeping back straight, head up 

WOD:
3 Rounds of:
25 Jump squats
Plank 4 mins
50 Air squat

 

 

 

One thought on “Tuesday 131210

  1. Kale and Apple Brushetta

    20 minutes
    4 servings
    248 calories per serving
    Vegan

    Ingredients:

    1 cup diced kale
    1 red apple
    1 cup diced cucumber
    2 tomatoes
    1/4 cup red onion
    1 lemon, juiced
    1 tablespoon olive oil
    2 ciabatta bread rolls
    2 tablespoon coconut oil
    Sea salt and fresh thyme
    Give your friends the gift of good nutrition!

    Directions:
    Chop all the veggies and fruit into very small pieces.
    Mix pieces into a bowl with the lemon juice, sea salt and fresh thyme.
    Slice the bread rolls horizontally to have 3 layers.
    Toast the bread and spread some coconut oil on them.
    Slice each layer of bread diagonally to end up with some triangles.
    Garnish the bread with the mix of veggies and eat right away.

Leave a Reply