WOD 4/30

Warm-Up

Run 400m (forwards, backwards & sideways)

3 Rounds:
10 air squats
10 sit-ups
10 push-ups

PVC Work:
thruster
dead lift
clean/jerk
weighted lunges

WOD

3- 6 min. AMRAP

1) 5 Thrusters (95,65)
    5 DL (95,65)
    3 Burpees

2) 15 DUs (or 30 singles)
    3 C/J (95,65)

3) Sprint to cone and back
    4 Weighted lunges (95,65)

WOD 4/27

Warm Up

Follow the Leader with DeWayne

WOD

3*3*3*3....3 rep. max DL
2 min. max wall ball
2 min. max side to side w/ med ball
2 min. max GHD sit-ups
Death by Pull-ups
     1st min. = 1 pull up
     2nd min.= 2 pull ups
     3rd min.= 3 pull ups...

WOD 4/25

Warm Up

PVC Work
Practice Power Cleans and Hang Power Snatch
20 good push-ups
20 good squats
20 slamballs

WOD

800m run
30 C/J (135/95)
30 Hang Power Snatches (75,55)
800m run

WOD 4/23

Warm Up

PVC Work
Practice/Review all of today's movements

WOD

25 min. AMEAP (As Many EGGS As Possible)

*  rope climb                              *hose dray
* push-ups                                  *weighted run
* sit-ups                                      *squats
* 400m run                                 * lunges
* inch worm                                * dips
* burpees                                    * box jumps
* yo-yos                                     * KB swings
* tire flips                                    * GHD sit-ups/back ext.
* tire throws                                * HSPU

WOD 4/22

WOD

"Jesus"

14 Rounds (95,65)

10- DL
10- Squat Cleans
10-Push Press

50 ft. Walking lunges with bar on your back.
The bar only touches the ground on Rds. 3,7, & 9
that's when you do 7 turkish get ups (53,35)

Shhh! The Keller's ate Pancakes!

Okay, so it is not what you think, we ate Coconut Pancakes (another Recipe from Mark Sisson's, The Primal Blue Print).  These pancakes are delicious for breakfast or an afternoon snack (that is when DeWayne likes them best).  I have tried many, many, many, primal pancake recipes (sometimes you just want a pancake) and this one is by far the best!  I feel like I am really eating a pancake!   (I do use a little honey instead of syrup.)  Mack even told me they are better than the O.S.T.!  YUMMY!!!

So why not pancakes made with flour?  And why not bread, pasta, after all you can get whole grain?  Very simply put wherever and whenever people started to replace their diet with grains rather than meat, fruit, vegetables, seeds, and nuts (think hunter-gather) health problems occurred.  These included vitamin deficiencies, shorter life spans, osteoporosis, anemia, infections, and so much more.  Then came the Industrial Revolution with it's white flour, cereals, refined sugar, and canned food and hello a dramatic rise in high blood pressure, adult on-set diabetes, heart disease, obesity, ADD, cancer, and the list goes on and on.  Coincidence, I don't think so!

WOD 4/20

Warm Up

PVC Work

"PVC Fran"

21-15-9
Thruster
Pull ups

WOD

400m Run
30 C/J (85,65)
30 SDHP (85/65)
30 Back Squats (85,65)
400m Run

WOD 4/18

Warm Up

PVC Work
Run 400m
3 Inch Worm Push Ups
20 Air Squats (against wall/pole)
Practice OHS

WOD

10 min. AMRAP

60 Bar-facing Burpees
30 OHS (115, 90)
10 Muscle Ups (pullups)

Scaled: 

20 min. AMRAP

30 Bar-facing Burpees
15 OHS
10 Pullups

WOD 4/16

Warm Up

50 DUs (or 100 singles)
    * misses count
25 V-ups (50 situps)
50 squats
25 game style push ups
50 walking lunges

WOD

20 AMDAP

Run 400m
Rest 2 min.

Repeat

Keller's Kitchen for the week of 4/17/11

What's on the menu for this week?

• Egg Muffins (these were inspired by a recipe in Mark Sisson's, The Primal Blueprint Cookbook)- I stuffed mine with mushrooms, turkey bacon, spinach, bell peppers, and onion.  Place what you want in your muffin cups, poor egg on top, and bake until done.  Store them in the fridge and heat up on the run.  So simple!
• Steamed Apples-This is a great alternative to over processed, full of sugar apple sauce.  Slice your apples, sprinkle with cinnamon, place in a steamer (very inexpensive and a must have kitchen item) until soft, toss with honey (I like them just fine without the honey, but my kids prefer them tossed with a little bit of honey), and enjoy this sweet treat!
• Grilled Chicken Breast- DeWayne actually had a little extra time last Thursday, so he grilled some chicken.  We have learned a few things (thanks to John Montague) that have made our grilled chicken so much better, fillet your chicken, rub with olive oil, and season.  We also love to grill it on our "Little Smokey."
• BBQ Pork Tenderloin (also inspired by Mark Sisson's, The Primal Blueprint Cookbook)-One of the hardest things for me to give up when we first changed our eating habits was BBQ sauce.  I put it on everything (and I mean everything) because it was fat free (back then I thought that equalled healthy).  Have you ever read the label of  bottled BBQ sauce or ketchup?  Not so healthy!  Thanks to Mark Sisson's cookbook, I can again enjoy my BBQ sauce, minus the junk of course (and it taste good too)!  Okay, back the the tenderloin, I prepared it all and will put it in the oven Monday at 4:00 and it will be delicious by the time we finish our evening classes!  See there is no excuse to eat junk!
• Roasted Brussels Sprouts-Love these!!!  Cut your brussels sprouts in half (don't forget to cut the end off), saute' over med./high, with a little olive oil, sea salt, pepper, onion powder, garlic powder, when they start to brown turn the heat down to low (and sometimes off), cover, and let steam until soft.
• Roasted Sweet Potato Chunks-So easy, so yummy, and a great post workout snack!  Chunk your potatoes, toss with olive oil, sea salt, pepper, and broil until soft (about 25-30 minutes).
• Zucchini and Tomatoes-This recipe is inspired by one of my very favorite John Montague recipe's, but mine never turns out as good.  So ask him at the gym how to make it.
• Broccoli, Green Onion, Cabbage Slaw- I actually got this recipe from this month's, Natural Awakenings Magazine (It is a free magazine, so look for it!  If you can't find it talk to Roustabout Member, Olivia because she works for the mag).  I did not have all the stuff for it, so I used what I had.  It is pretty tasty!

On a side note staying hydrated is so important!  There are so many benefits to drinking water from increased athletic performance to healthy skin.  To help me get enough water each day you will find me sipping (more like guzzling) on sparkling water.  There are lots of flavors out there with out artificial sweeteners, caffeine, calories, or sodium.  So find one you like! 

I also dare you to switch out your full of sugar sport drinks for coconut water.  It will help you stay hydrated, has more potassium than a banana, and does not have any of the dyes, sugar, and other junk that you will find in those sport drinks that some of you like to bring to the gym (not to mention any names, ERIC).  DRINK UP!

So there you have it, this week's meals cooked and ready to go!  It takes a little time up front but so worth it!  It makes me feel good knowing that I am going to feed my family good food that is good for them!  Don't forget to check the facebook page for pictures!

WOD 4/15

Warm Up

10 Abmat Situps
Drag 5 lb. wt. with feet (there and back)
x3

WOD

5 min. max reps.:

DL (225, 155)

12 min. AMRAP

5 Side to Sides with Med. Ball
5 SDHP
Run to cone, do 1 burpee, and run back

WOD 4/14

Warm Up

PVC Work
Yo-yos x2
20 Pull ups
10 Tire Flips

WOD

400m Run

30-Salt bag or KB Swings (40)
30- Box jumps (24, 20)
30-Wt. Sit ups (25, 20)

(3x)

400m Run

WOD 4/12

WOD

8 min. AMRAP

6 Thrusters (95,65)
6 OHS (95,65)
Carry wt. OH to cone and back

3 min. rest and then repeat.

WOD 4/11

Warm Up

PVC Work
30 KB Swings
20 Push-ups
30 Sit-ups
30 Air Squats
400m Run (200 forward/200 backward)

Skill Work

Deadlift 85% of max. weight

5 rounds of 3 reps

WOD

"The Chief"

3 min. rounds of:

3 Hang Cleans (115, 95)
6 Push-ups
9 Squats

5x with one minute rest between each 3 minn.

Kendall's Kitchen

So many of you have been asking what we eat, so I am going to start sharing (at least once a week, at least that is my goal).  As many of you know I cook most of our food for the week on Sunday.  Today I fixed stuffed bell peppers, bacon broccoli salad, skirt steak for beef fajitas (with romaine lettuce instead of a tortilla) and beef stir fry, scrambled eggs with spinach, mushrooms, turkey bacon, tomatoes, and onions, salsa, guacamole and boiled eggs.  I also cut up zucchini, bell peppers, onions, brussel sprouts, carrots, and broccoli to be used for a snack or steamed side.  I always buy a rotisserie chicken on Saturday at the grocery store for a quick protein packed snack, lunch or dinner.  Finally, I keep lots of washed and cut up fruit for snacks for my kids along with a variety of nuts and seeds (NO PEANUTS!).

Many of you are asking do her kids really eat this?  The answer is YES because they do not have a choice!  We do not prepare separate meals for our kids and guess what, if they are hungry they will eat it and even learn to love it.  I hope I don't upset anyone, but it is important to realize that you are creating habits that your children will carry with them into adulthood.  The bottom line is if they learn to eat junk now they will eat junk as adults (and we know that there all kinds of health risk associated with that), but if they learn to eat the "good stuff" now they will grow into adults that eat healthy and are healthy!

Check out our facebook page to see the pictures!

WOD 4/9

WOD

10-9-8-7-6-5-4-3-2-1

Back Squat (135,95)
KB Swings (53,35)
Pull-ups

WOD 4/8

Warm Up

PVC Work
10 Burpee Pull-ups
Farmer's Walk (35,25) to gate
Waiter's Walk (35,25) from gate
20 Lunges w/ DB

Skill Work

Practice handstand walk
Med. ball cleans

WOD

15-12-9-6

Front squat (115, 75)
Toe 2 Bar
400m Run

WOD 4/6

Warm Up

PVC Work

1 min. at each station:

     box jumps
     sled push
     tire flip
     tire pull

x2

WOD

5 min. AMRAP

Squat clean and jerk   (165, 110)

WOD 4/4

Warm Up

20 Slamballs
10 DB Thrusters

Strength Work:  practice Hang Cleans
Skill Work:  practice L-sits on parallettes

WOD

Run 1 mile

50 Pullups
75 Air Squats
100 Situps (use abmat if available)

Run 1 mile

(pullups, squats, and situps can be split up and done in any order)

WOD 4/2

Warm Up

PVC Work
20 Slamballs
20 Situps to standing
20 Goblet Squats
400m Run

WOD

2 minute max:

Pullups
Squats
Pushups
Situps
Box Jumps

WOD 4/1

WOD

This is my plate!

(45,25)

400m Wt. Run
20 Wt. Pushups
20 OHS w/ plate
20 Wt. Situps
20 Overhead Box Step-ups
400m Wt. Run

WOD 3/31

WOD

400m Wt. Run (45,25)
20 Deadlift (255,155)
20 Pullups
20 Burpees
20 Med. Ball Situps
400m. Wt. Run (45,25)