Wednesday 4/22/15...... Black and Blue

1. Black and Blue
5 rounds for time

10 power cleans
10 burpees


2. Press
A. 5-4-3-2-1 Bench Press
B. 2x20 DB strict press


3. C2b Progression
7 sets of 6
:50 rest btw sets

Tuesday 4/21/15... Jackie and ...

1. "Jackie"
    Row 1000
    50 thrusters
    30 pull ups

Rest 5 minutes

2.  3 rounds for time
     50 dubs
     20 handstand push ups
     20 TTB

Saturday 4/18/15.. 1. bench press 2. KB swings + Dubs + lunges

1. Bench Press: 5x3
* do 25 sit ups between sets


2. Conditioning: 
5 Rounds

10 KB swings
20 DUBS
40 Walking lunges w/ dumbells

friday 4/17/15... 1.wallball ladder 2.snatch complex 3. jerk 3rm

1.  AMRAP 10:

up ladder of 5-10-15-20-25-30…

Wall Balls 30/20 – as high as possible.

5 Hang Power Clean, 165/115 between every set of wall balls.

2.  Snatch Complex

work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

3.  Jerk

work up to a 3 rep max jerk - must be cleaned from the ground, no racks.

Sausage and Cauliflower Casserole

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Ingredients

1. 1 head of cauliflower, cut into florets
2. 1 tbsp extra virgin olive oil
3. 8 oz. Italian sausage, casings removed
4. 1 medium yellow onion, diced
5. 5 cloves garlic, minced
6. 4 sprigs thyme
7. 1 28-oz. can whole peeled tomatoes
8. 1/2 cup almond flour
9. 2 tbsp fresh parsley, chopped
10. Salt and pepper, to taste

Instructions

1. Bring a pot of water to boil. Add the cauliflower florets to the pot and boil for 3 minutes. Drain and rinse the florets with cold water. Set aside.
2. Preheat the oven to 350 degrees F. Heat the olive oil in a large skillet over medium-high heat. Add the sausage and cook for 8-10 minutes until browned, using a spoon to break into small pieces. Stir in the onion, garlic, and thyme. Sauté for 5-7 minutes, stirring regularly. Add the tomatoes and juices to the pan and cook for 5 minutes more. Add salt and pepper to taste.
3. Remove the skillet from heat and carefully stir in the cauliflower. Transfer the mixture to a 9x13-inch baking dish. Sprinkle with almond flour. Bake for 20 minutes, and then turn the oven to broil and cook an additional 3-5 minutes. Garnish with parsley to serve.

Notes

1. Servings: 4-6
2. Difficulty: Medium

By Rebecca Bohl (PaleoGrubs.com)

Thursday 4/16/15... 1. surfer on acid, 2. cleans, 3. front squat, 4. close grip bench

1.   “Surfer on Acid”


3 RFT:


400m Run


21 Burpees


**


2.  Cleans


EMOMx7:  

2 Hang Squat Cleans, drop after each rep so each rep can be done as a single.


**


3.  Front Squats
4×4


**


4.  Close Grip Bench
4×8

Wednesday 4/15/15... 1.Nancy, 2. snatch 3. EMOM-14 back squats strict press

1.   Nancy

5 RFT:


400m Run


15 OHS, 95/65


**


2.  Snatch


7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.


**


3.  EMOMx14


Odd:  5 Back Squats


Even:  5 Strict Press

Tuesday 4/14/15....1. Row,C&J,air squats 2. pull ups 3. DUBS, WB, PC

1.  For time:

1k Row

15 CJ, 135/95

100 Air Squats

**

2.  C2B Progression

7×8 unbroken C2B, 1 minute rest

3 RFT:

60 Double unders

30 Wall Balls, 30/20

10 Power Cleans, 205/145

How to Drink for Alkaline Balance, Inflammation and Clear Skin

By Heidi Kristoffer

Posted Friday, April 10, 2015 at 01:14pm EDT

Keywords: apple cider vinegar, Benefits of Lemon Juice, healthy drink recipe

The health drink here presented is refreshing and delicious as well as medicinal. It is a natural guard and promoter of general health and wellness that is easily made.

The ingredients are as follows:

• Two cups of hot water
• Fresh lemon juice from a whole lemon
• One teaspoon of apple cider vinegar
• One teaspoon of raw, wild honey
• One teaspoon of aloe vera extracted from a live plant
• A pinch of mint
• A pinch of basil

Simply mix all the ingredients together and let the water cool down. You can leave it in the refrigerator a while to let it get nice and cool, especially in the summer. All of the ingredients have natural beneficial qualities, which shall be examined a little below.

1. Water flushes toxins out of your system. So even the water is an important ingredient.

2. Lemon juice promotes alkaline balance in the body despite being acidic in itself. Foods like lemons, which are high in vitamin C, boost iron absorption rates and thus give you a more enduring energy supply. Lemons can also help to detoxify your liver and to make your skin look clearer.

3. Apple cider vinegar has long been used as a home remedy, addressing such conditions as acid reflux disease. Being extremely rich in natural enzymes, it assists in combating gut bacteria. It has also been claimed to lower blood sugar levels and up insulin response.

4. Honey has an incredible amount of nutrients and has many anti-fungal and anti-bacterial properties. Honey has long been used as a powerful natural remedy, but of course, it is high in sugar. It should, therefore, be consumed only in reasonable quantities.

5. Aloe vera is well known as an external healing agent, but its internal powers are often overlooked.  Perhaps that is because of its less than desirable taste, but this can be covered up by the presence of more palatable ingredients. Aloe vera is thought to have beneficial effects against colitis and diabetes and also is known to promote healthier skin.

6. Mint and Basil are natural herbs that have potent effects. They promote digestive health, reduce nausea, have anti-inflammatory effects, and provide valuable minerals to one’s diet.

Sources: http://www.wikihow.com/Drink-Apple-Cider-Vinegar