Monthly Archives: April 2012

Green Monster w/ a Twist

Green Monster w/ a Twist

I’ve got to credit my best friend, Seri, for the inspiration for this smoothie. I don’t often do smoothies but when she told me about the Green Monster, I just couldn’t resist!

Green Monster with a Twist:
1 cup ice
1 cup coconut milk
2 cups fresh spinach
1/2 cup pineapple
1/2 cup blueberries
1 tsp honey

Blend away! And enjoy! I must say it was quite succulent!

Herb Grilled Pork Chops

The pork chop marinade was FANTASTIC!  I highly recommend it.  Next time I make the sweet potato fries, I’m going to put in half of the cayenne pepper–they were very spicy!
Pork Chops: http://gavanmurphy.com/herb-grilled-pork-chops/ 

Cajun sweet potato fries:  http://beta.primal-palate.com/recipe/cajun-sweet-potato-fries/

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041112 WOD

041112 WOD

After Saturday’s Hero WOD (Danny), I took 3 rest days. Normally, I’d only rest Sunday and be back at it Monday. I was out of town for work Monday and Tuesday, ate some pretty crappy and un-Paleo food, slept like crap, and just needed some extra rest. Back at it today!

Warmup:
400 m run
20 pushups
15 pullups
20 walking lunges
stretch

Skill work:
10 minutes heavy Turkish Get Up work (35# kettlebell)

Strength:
8×2 @ 90% Back Squats (185#)

WOD:
“Death by Burpee/Kettlebell Swings”
1st minute- 1 burpee, 1 KB swing (45#)
2nd minute- 2 burpees, 2 KB swings
3rd minute- 3 burpees, 3 KB swings
and this continues until you can no longer complete the amount of reps in one minute

Total: 11 minutes (I got thru 11 burpees + 9 KB swings)
Total reps: 66 burpees, 64 KB swings

Rest 10 mins.

“Annie”
50-40-30-20-10
Double Unders
Ab mat situps

I did the second WOD at moderate intensity. I was pretty wiped out from the Death by Burpees/KB swings.

040512 and 040612 Training/Nutrition

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Hey folks, I’ve been slacking on the blog lately.  Crazy week at work–was out of town for a conference Monday-Thursday.  Traveling always makes it a little more difficult to stick to a good eating plan and workout routine.  I snuck in a few body weight workouts, a long walk/run, and some decent food.  Nothing to write home about though!

040512 WOD

6x 200 m sprints 
3×5 deadlift @ 60%

WOD:
5 rounds for time–
50 ft waiter walk RT @ 35#
30 air squats
50 ft waiter walk LT @ 35#
15 pushups
Time:  ~9 minutes (forgot to write it down)

040612 WOD
 
For time–
Run 800m
10 rounds of the following couplet:
10 K2E  (http://www.youtube.com/watch?v=kqOgtFcqWbE)
10 Hug-a-Twinky  (http://www.drillsandskills.com/skills/cond/core
Run 800m

Time:  17:15

Strength:
OHS 1×10 @ 45#, 2×5 @ 75#, 2×5 @ 85#
Heavy back squats
Weighted Pullups 3, 3, 3, 3 (20#, 25#, 30#, 35#)

Mobility work on PVC roller/bands 

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040612 Breakfast– 2 pieces of nitrate free bacon, fried
1 egg, fried in bacon drippings, seasoned with onion powder and cayenne pepper
handful of berries 
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040612 Lunch–1 package tuna (in water)
1/4 organic red bell pepper, sliced
1/4 organic green bell pepper, sliced
1/2 avocado
1/4 organic cucumber, diced 

040612 Dinner–Mom made some DELICIOUS pierogies.  Basically, these are dough pockets filled with cream cheese, potatoes, and onion.  Definitely a cheat meal and SO GOOD!  🙂