Tuesday 7/31/18

Conditioning for time:

3 rounds...

Run 800
30 Wallballs
30 DB snatch

Monday 7/30/18

Conditioning:

Row 25 calories

Then 3 rounds for time

25 shoulder press (75/55)
20 front rack reverse lunges
15 bent over rows

Then 25 Dubs

Saturday 7/28/18..... bench press

Strength: Bench press.... 1-10-1-20-1-30

* 1 heavy-10 lighter, 1 heavy-20 lighter, 1 heavy- 30 lighter
* the light reps are all unbroken

Conditioning: 3 rounds

     50 Dubs
     30 medball cleans
     15 push ups

FridY 7/27/18.....”Nasty girls”

         “Nasty Girls”

3 rounds for time:

50 squats
7 muscle ups
10 Hang power cleans


Cash out: Tabata abs

Thursday 7/26/18..... Deadlift

#1. Strength: Sumo Deadlift - 10-8-6-4-2... climbing in weight

#2. Conditioning: AMRAP -16

                             Ascending ladder by 2
                             deadlift
                             wallball

    * 1st round - 2 deadlifts + 2 wall balls
       2nd round - 4 deadlifts + 4 wall balls

KETO LOW CARB PALEO BLUEBERRY MUFFINS RECIPE WITH ALMOND FLOUR

Ultra moist almond flour blueberry muffins from scratch are quick and easy to make! This low carb paleo blueberry muffins recipe takes just 30 minutes.

 Course Breakfast, Snack 

 Cuisine American 

 Keyword blueberry, dairy-free, gluten-free, keto, low carb, muffin, paleo, sugar-free, vegetarian 

 Prep Time 10 minutes

 Cook Time 20 minutes

 Total Time 30 minutes

 Servings  muffins

 Calories 217 kcal

 Author Maya Krampf from WholesomeYum.com

INGREDIENTS

Click on the underlined text below to buy ingredients!

• 2 1/2 cup Almond flour
• 1/2 cup Erythritol (or any granulated sweetener) ( I used monk fruit)
• 1 1/2 tsp Gluten-free baking powder
• 1/4 tsp Sea salt (optional, but recommended)
• 1/3 cup Coconut oil (measured solid, then melted; can also use butter)
• 1/3 cup Unsweetened almond milk
• 3 large Egg
• 1/2 tsp Vanilla extract
• 3/4 cup Blueberries ( I used more)

US Customary - Metric

INSTRUCTIONS

More tips about this recipe in the post above!

1. Preheat the oven to 350 degrees F (177 degrees C). Line a muffin pan with 12 silicone or parchment paper muffin liners.
2. In a large bowl, stir together the almond flour, erythritol, baking powder and sea salt.
3. Mix in the melted coconut oil, almond milk, eggs, and vanilla extract. Fold in the blueberries.
4. Distribute the batter evenly among the muffin cups. Bake for about 20 minutes, until the top is golden and an inserted toothpick comes out clean.

RECIPE NOTES

Serving size: 1 muffin

NUTRITION INFORMATION PER SERVING

Nutritional information is provided as a courtesy and we strive to keep it as accurate as possible. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate with this information, but please feel free to make your own calculations.

Calories: 217 | Fat: 19g | Total Carbs: 6g | Net Carbs: 3g | Fiber: 3g | Sugar: 2g | Protein: 7g

Strawberry spinach salad

From WHOLESOME YUM

STRAWBERRY SPINACH SALAD WITH POPPY SEED DRESSING (LOW CARB, GLUTEN-FREE)

An easy strawberry spinach salad recipe with sugar-free poppy seed dressing. Everyone loves a spinach salad with strawberries, almonds & goat cheese!

 Course Salad 

 Cuisine American 

 Keyword gluten-free, keto, low carb, spinach, strawberry, sugar-free, vegetarian 

 Prep Time 10 minutes

 Total Time 10 minutes

 Servings  servings

 Calories 247 kcal

 Author Maya Krampf from WholesomeYum.com

INGREDIENTS

Click on the underlined text below to buy ingredients!

Salad

• 4 cup Spinach (cut into small pieces)
• 2 cup Strawberries (sliced)
• 1/2 cup Goat cheese (crumbled)
• 1/4 cup Almonds (sliced, optional)

Poppyseed dressing

• 1/2 cup Mayonnaise
• 1 tbsp Olive oil
• 2 tbsp Erythritol (or any sweetener of choice)
• 1 tbsp White vinegar
• 1 tbsp Poppy seeds
• 1/4 tsp Sea salt

US Customary - Metric

INSTRUCTIONS

More tips about this recipe in the post above!

1. Combine the spinach, strawberries, goat cheese, and almonds in a large bowl.
2. Whisk together all dressing ingredients until smooth (dressing can be made in advance). Thin out the dressing with water or additional oil if desired. Drizzle over the salad and toss to serve.

RECIPE NOTES

Serving size: 1 cup

Wednesday 7/25/18... front squats

1. EMOM

EMOM-3
   4 front squats

EMOM- 3
   3 front squats

EMOM-3
   2 front squats

EMOM -3
   1 front squat


#2. For time- 5 rounds
    9 thrusters
    35 dubs

Tuesday 7/24/18...... snatches and pull ups

3 rounds for time:

1. 21 DB snatch - right arm
    21 pull ups
    21 DB snatch - left arm
    21 pull ups

2. 15 DB snatch - right arm
    15 pull ups
    15 DB snatch - left arm
    15 Pull ups

3. 9 DB snatch - right arm
    9 pull ups
    9 DB snatch - left arm
    9 pull ups

Monday 7/23/18..... power cleans

From HQ

10- 1 minute rounds of.....

25 squats
Max rep power clean

* rest 2 minutes between rounds

Saturday 7/21/18.... Hero Wod- “Chesna”

                    CHESNA

AMRAP- 30 with a partner:

Buy in- 209 Dubs ( split)
Then...
7 Power snatch (135/95)
15 Thrusters (115/95)
18 calorie row


209 = Officer Chesna’s call sign
7/15/18 = end of watch

Friday 7/20/18...... Medball cleans

Conditioning for time:

     50 medball cleans
     25 shoulder to overhead
     50 medball cleans

Thursday 7/19/18.....”Jackie”

#1. Strength: Front squat - 4x3

#2. Conditioning: Jackie

       1000 meter row
       50 thrusters 45#
       30 pull ups


#3. Conditioning: 3 rounds for time

       20 handstand push ups
       20 TTB
       200 meter run

Wednesday 7/18/18.... Power cleans

WOD

.

AMRAP – 8 Minutes:

5 Hang power cleans (135/ 95 lb)
   25 double unders

.
rest 2 minutes

.

.AMRAP – 8 Minutes:

.
5 hang power cleans(135 / 95 lb)

150 meter row

Monday 7/16/18... Bench press

#1. Strength: Bench Press 1-10-1-20-1-30

* 1 heavy bench press- 10 lighter, 1 heavy bench press- 20 lighter - 1 heavy bench press- 30 lighter
** all lighter reps are unbroken

#2. Conditioning

          21-18-15-12-9-6

KB swings
5 bench press on the dashes

Sunday 7/15/18..... front squats

#1. Front squats: 5x3


#2. 3 rounds for time:

     10 squat cleans
     15 kB swings
     400 meter run

Saturday 7/14/18..... deadlifts EMOM

EMOM for 6 minutes

7 deadlifts
7 slamballs

Rest 2 minutes

EMOM for 5 minutes

5 deadlifts
5 slamballs

Rest 2 minutes

EMOM for 4 minutes

3 deadlifts
3 slamballs

* increase weight each round

Friday 7/13/18...... shoulders

#1. Strength: push press 3-3-3-3-3

#2. Conditioning: for time

     20 shoulder to overhead
     30 Wallballs
     40 toes to bar
     30 Wallballs
     20 shoulder to overhead

Thursday 7/12/18.... overhead squats

#1. Strength: Overhead squats - 4x3

#2. Conditioning: 7 rounds for time

       7 snatches
       7 shoulder press
       7 sumo deadlift high pulls
       100 meter farmers walk

Wednesday 7/11/18....TNT

       TNT

 

30 snatches

30 clean & jerks

30 thrustaers

Tuesday 7/10/18 ... Back squats

Strength: Back squats... 4x3 climbing

Conditioning:  10-9-8-7-6-5-4-3-2-1

                         Burpees
                         *2 Back squats on the dashes

Monday 7/9/18 pull ups, push ups, KB swings

21-18-15-12-9-6

Pull ups
Push ups
KB swings

* lunge 100 feet on the dashes

Saturday 7/7/18..... Cardio!

AMRAP-20

30 DUBs
15 Wallballs
30 Dubs
15 KB swings

Tropical chia pudding

from Clean Food Crush

 Tropical Chia Seed Pudding

Makes 4 servings
Ingredients:

• 1.5 cups coconut milk
• 1/4 cup raw honey
• 1/2 cup chia seeds
• 1/3 cup mango chunks
• 1/3 cup pineapple chunks
• 1/4 cup unsweetened coconut flakes

Toppings: additional coconut flakes and pineapple slices

Instructions:

1. In a medium bowl, stir all ingredients together until well combined.
2. Pour the mixture into an airtight container and refrigerate, covered for 3-5 hours (or overnight).
3. Spoon the pudding into 4 cups or small bowls and top with pineapple slices and coconut flakes. Enjoy!

Berry chia pudding

From Clean Food Crush
 Super Berry Chia Pudding

Makes 4 servings
Ingredients:

• 1/2 cup chia seeds
• 1 cup Greek yogurt , or coconut yogurt
• 1.5 cups unsweetened almond milk, or coconut milk
• 1 cup fresh berries
• 1 Tbsp natural vanilla extract
• 1/4 cup pure maple syrup, or raw honey

Topping: additional fresh berries

Instructions:

1. In a medium bowl, stir all ingredients together until well combined.
2. Pour the mixture into an airtight container and refrigerate, covered for 3-5 hours (or overnight).
3. Spoon the pudding into 4 cups or small bowls and top with fresh berries. Enjoy!

from CLEAN FOOD CRUSH

Thai Veggie Noodle Salad

Ingredients 

• 1 large english cucumber, spiralized
• 2-3 extra large carrots, spiralized
• a small bunch of fresh cilantro leaves, chopped
• 1 Tbsp raw honey
• 3 Tbsp apple cider vinegar
• 1 Tbsp sesame oil
• 1 fresh garlic clove, minced
• sea salt and fresh ground black pepper, to your taste 
• 1/3 cup roasted cashews, broken up a bit of desired 
• 1 Tbsp sesame seeds

Instructions

1. In a glass bowl or jar, combine vinegar, sesame oil, honey, garlic, sea salt and pepper; Whisk to emulsify, until combined very well create your dressing.
2. In a medium glass bowl gently toss spiralized veggies and cilantro.
3. Pour in dressing and toss thoroughly.
4. Top with crunchy cashews and sesame seeds and enjoy immediately!