SWOD:
Press 5-3-1
WOD:
"Fran" 21-15-9 reps of-
Thrusters 95/65
C2B Pullups
Wednesday, October 6, 2010
Monday, October 4, 2010
Corn tortillas are paleo, right?!
The Burgener Warm Up will be part of our warm up all week. So get ready to work on those snatches people!!
SWOD:
Snatch, 1RM
WOD:
6x200m sprints, 2 minutes rest between
Weekend Breakfast, Mexi-Egg Casserole
**If you want to cheat, but not that bad, here is a great weekend breakfast idea. I wouldn't recommend it every day, but if corn tortillas are the worst thing you eat on the weekends, it's still a pretty good weekend**
In a saucepan, combine ground turkey (or sausage or beef) onions, bell peppers, and spices. Brown turkey. In another bowl combine 5 or 6 eggs, or 2 cups liquid egg whites. In a glass baking dish, spray the sides and bottom and line with corn tortillas. Pour in meat/veggie mix and beaten eggs. Bake at 350 for 30-40 minutes or until eggs aren't runny. Serve with salsa!!
SWOD:
Snatch, 1RM
WOD:
6x200m sprints, 2 minutes rest between
Weekend Breakfast, Mexi-Egg Casserole
**If you want to cheat, but not that bad, here is a great weekend breakfast idea. I wouldn't recommend it every day, but if corn tortillas are the worst thing you eat on the weekends, it's still a pretty good weekend**
In a saucepan, combine ground turkey (or sausage or beef) onions, bell peppers, and spices. Brown turkey. In another bowl combine 5 or 6 eggs, or 2 cups liquid egg whites. In a glass baking dish, spray the sides and bottom and line with corn tortillas. Pour in meat/veggie mix and beaten eggs. Bake at 350 for 30-40 minutes or until eggs aren't runny. Serve with salsa!!
Monday, September 27, 2010
bad blogger
Work and life got the best of me and I didn't post WODs last week...sorry!! Coach's bad! Thank you THANK YOU to everyone who helped and competed in FGB this weekend. It was a HUGE success and our athletes did great!!
WOD
Snatch 5-3-1
Clean and Jerk 5-3-1
rest 2 minutes between efforts
WOD
Snatch 5-3-1
Clean and Jerk 5-3-1
rest 2 minutes between efforts
Friday, September 17, 2010
Last Day
LAST DAY TO REGISTER FOR FIGHT GONE BAD! September 25th 9am-1pm at the Airrosti Rehab Center on Blanco.
WOD
3x 1-mile run with 5 minutes rest between
record time for each mile separately
WOD
3x 1-mile run with 5 minutes rest between
record time for each mile separately
Thursday, September 16, 2010
Paleo-ghetti and Meatballs
Paleo Spaghetti Squash and Slow-Cooked Meatballs
Meatballs:
2lb lean ground beef (or ground turkey); 1/3 cup almond meal; 2 eggs; chopped celery, carrots, white onion; spices to taste: garlic powder, oregano, salt, pepper
Sauce:
1 can tomato paste; 1 can crushed tomatoes; 4 cloves garlic roughly chopped; spices to taste: pepper, cayenne powder, basil, nutmeg, salt
Combine:
use your hands!! combine all meatball ingredients in a large bowl and create 2" meatballs. spray the bottom and sides of a crock-pot and cover the bottom with meatballs, stack if needed. combine all sauce ingredients in a separate bowl and cover meatballs with sauce. cook all day (6-7 hrs.) in crock-pot on low with the lid on.
Spaghetti:
1 med-large spaghetti squash; olive oil, salt and pepper
cover the bottom of a glass rectangular baking dish with olive oil, salt, and pepper. cut spaghetti squash length-wise and remove seeds only. place squash rind side up in glass dish and cover with saran wrap. microwave for 7-8 minutes. remove squash and scrape out all insides with a fork..it should come out "stringy." dish up the "spaghetti" with sauce and meatballs and enjoy!!
Meatballs:
2lb lean ground beef (or ground turkey); 1/3 cup almond meal; 2 eggs; chopped celery, carrots, white onion; spices to taste: garlic powder, oregano, salt, pepper
Sauce:
1 can tomato paste; 1 can crushed tomatoes; 4 cloves garlic roughly chopped; spices to taste: pepper, cayenne powder, basil, nutmeg, salt
Combine:
use your hands!! combine all meatball ingredients in a large bowl and create 2" meatballs. spray the bottom and sides of a crock-pot and cover the bottom with meatballs, stack if needed. combine all sauce ingredients in a separate bowl and cover meatballs with sauce. cook all day (6-7 hrs.) in crock-pot on low with the lid on.
Spaghetti:
1 med-large spaghetti squash; olive oil, salt and pepper
cover the bottom of a glass rectangular baking dish with olive oil, salt, and pepper. cut spaghetti squash length-wise and remove seeds only. place squash rind side up in glass dish and cover with saran wrap. microwave for 7-8 minutes. remove squash and scrape out all insides with a fork..it should come out "stringy." dish up the "spaghetti" with sauce and meatballs and enjoy!!
Wednesday, September 15, 2010
Crazy Lady
My own creation, the "crazy lady" wod. Named "crazy lady" because as I was punishing myself through it, Caroline kept calling me a crazy lady for doing this. Give it a try if you've missed a wod this week and need a makeup, or need a good ass whooping!! :)
65 deadlifts at 65 pounds (put 2x 5# plates on each side of the bar and strip as you go to minimize transitions)
55 push press at 55 pounds
45 hang power cleans at 45 pounds
35 dumbbell swings with a 35lb dumbbell
25 walking overhead lunges with a 25lb plate
15 box jumps onto a 15" box
5 burpees
Da Team at Da Box getting ready for FGB5!! Make sure to sign up on mindbody!!
65 deadlifts at 65 pounds (put 2x 5# plates on each side of the bar and strip as you go to minimize transitions)
55 push press at 55 pounds
45 hang power cleans at 45 pounds
35 dumbbell swings with a 35lb dumbbell
25 walking overhead lunges with a 25lb plate
15 box jumps onto a 15" box
5 burpees
Da Team at Da Box getting ready for FGB5!! Make sure to sign up on mindbody!!
Friday, September 10, 2010
8x2 Power Snatch
(Mike) "Burgener Warm Up"
SEND ME YOUR PICS!!! Ladies--I change the head picture each week..so if you want to see yourself up there, send me photos of you in action. Bring a camera to class...take pics of you in overhead squat positions in random places...email me workout pics from the past/present. I want to flaunt you all as much as I can!!
(Mike) "Burgener Warm Up"
SEND ME YOUR PICS!!! Ladies--I change the head picture each week..so if you want to see yourself up there, send me photos of you in action. Bring a camera to class...take pics of you in overhead squat positions in random places...email me workout pics from the past/present. I want to flaunt you all as much as I can!!
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