Thursday, 06.24.10

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

In Memory of Bob Kalsu

**Remember we are not having class on Friday to allow our Spartan Challenge athletes time to rest up for the Finale on Saturday.

Wednesday, 06.23.10

Rest Day

Paleo Meatballs

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:

1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:

If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

Tuesday, 06.22.10

ASWOD
Deadlift 5RM (add 10lbs from last workout)

DWOD

"We Need One Score"
Complete as many rounds as possible in 3 minutes, then rest 1 minute. Repeat for a total of 5 rounds.

3 Power Cleans 155lbs
6 Push Ups
9 Knees-To-Elbows