Remember the fallen 20120823

Today’s WOD was inspired by the many firefighter LODDs (line of duty death) this year so far. I ended up using American numbers because the Canadian statistics were not up. There have been 55 LODDs this year, so we will be doing a 40# DB clean for each of the fallen.

So here it is, for time:

15 DB Cleans (full clean) @ 40# in each hand
Run 750m
15 DB Cleans @ 40#
Run 750m
15 DB Cleans @ 40#
Run 750m
10 DB Cleans @ 40#
Run 750m

My time was 24m31s.

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Organic Buffalo Chicken Meatballs


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Organic Buffalo Chicken Meatballs

Hey folks,

Here’s an easy chicken meatball recipe that offers lots of protein and great taste!

Ingredients

– 4 tablespoons of organic unsalted butter
– 1/3 cup of Frank’s Red Hot sauce (or your favorite hot sauce)
– 1 pound (450g) of organic ground chicken (you can use ground turkey if you can’t handle the chicken)
– 1 large egg
– 3/4 cup of almond meal (binder)
– pinch of salt

Sauce

1. Combine butter and hot sauce in a pot, heat and whisk until the butter and sauce have uniformly mixed.
2. Set aside for ten minutes to cool.

Meatballs

1. Preheat oven to 450 degrees F.
2. Combine sauce, chicken, egg, almond meal and salt into a large bowl and mix thoroughly with your hands. My mixture was still too wet so I added more almond meal to try to dry it up a bit.
3. Roll into golf ball sized balls and place on a pan. You can either grease the pan or use parchment paper. If you opted to grease, use coconut or olive oil.
4. Place meatballs in the oven and bake for 15 to 20 minutes.

And your done! Plate with your favourite side dish. I made a nice quinoa salad on the side.

Enjoy!

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May 15th, 2012


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May 15th, 2012

Today’s workout:

Mobility Drills

Deadlift

Warmup
– 135#x5
– 225#x5

As Rx’d
– 315#x5 (75% or 1 rep max)
– 355#x3 (85% or 1 rep max)
– 400#x3 (95% or 1 rep max)*

*note: your last set is to be at least 1 rep but you do as many as possible. I managed 3.

Incline Press: 5×6 @ 75#
Hand release push up 5×15

Lying Tricep Extensions 5×8 @ 80# + E.Z. curl bar
Barbell bicep curl 5×8 @ 85#

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Lunch time smoothie

This is an easy way to get some good nutrients and protein into your diet. this smoothie has:

– frozen mango
– frozen cranberries
– frozen kale
– a couple tablespoons of vanilla Greek yogurt
– some milk
– 1 scoop of weigh protein (28 grams)

There’s no specific recipes for these smoothies. We usually mix it up with all kinds of berries, fruit and veggies. You can also add some ground flax seed, some glutamine or cocoa powder. The trick is to find a combination that is not only healthy, but tastes good so that you can get it down.

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