Everyone can benefit from increased flexibility.
Join us at the Compound for a great clinic on November 13th!
Thursday, November 4, 2010
BOOT CAMP- MEDLEY WOD
The final workout before the Fit Test. They had a great time!
Burpee x 10
Box Jump Medley
Bear Crawl
Walking Lunge
Box Jump Medley
Bear Crawl Weave
Push Up x 30
Low Crawl (Face Down)
Low Crawl (Face Up)
Slam Ball x 30
Squat x 20
Burpee x 10
Burpee x 10
Box Jump Medley
Bear Crawl
Walking Lunge
Box Jump Medley
Bear Crawl Weave
Push Up x 30
Low Crawl (Face Down)
Low Crawl (Face Up)
Slam Ball x 30
Squat x 20
Burpee x 10
Friday, October 29, 2010
Tuesday, October 26, 2010
Thursday, October 21, 2010
Tuesday, October 19, 2010
BOOT CAMP: Anger Management
Friday, the Boot Campers had a class in anger management. Picture someone who makes you angry, pretend the tire is that person and swing!
In Teams of 3
Thruster x 100
Squat x 150
Sledge Strike x 200
In Teams of 3
Thruster x 100
Squat x 150
Sledge Strike x 200
Sunday, October 17, 2010
MASHED POTATOES GO PALEO
Mashed cauliflower is often used as a substitute to mashed potatoes. Add any seasonings/spices you want (except for butter) and enjoy!
Ingredients:
1 large head of cauliflower
1-2 tablespoons of olive oil
1-2 teaspoons salt and pepper (to taste)
2 teaspoons turmeric root powder (to taste)
Coconut Milk/Almond Milk (to desired creaminess and taste)
Instructions:
1. Cut off all the green leaves and most of the stem.
2. Steam entire head of cauliflower until soft. This usually takes about 15 minutes. It’s probably best for you to keep checking though.
3. Put steamed cauliflower into a food processor along with all of the other ingredients until smooth or you reach your desired consistency. I know some people like their mashed potatoes a little chunky so you can do the same here. It also might help to cut the cauliflower into smaller chunks to make it easier to blend.
Ingredients:
1 large head of cauliflower
1-2 tablespoons of olive oil
1-2 teaspoons salt and pepper (to taste)
2 teaspoons turmeric root powder (to taste)
Coconut Milk/Almond Milk (to desired creaminess and taste)
Instructions:
1. Cut off all the green leaves and most of the stem.
2. Steam entire head of cauliflower until soft. This usually takes about 15 minutes. It’s probably best for you to keep checking though.
3. Put steamed cauliflower into a food processor along with all of the other ingredients until smooth or you reach your desired consistency. I know some people like their mashed potatoes a little chunky so you can do the same here. It also might help to cut the cauliflower into smaller chunks to make it easier to blend.
Thursday, October 14, 2010
BOOT CAMP: FRONT SQUATS AND ROWING
3 Rounds
1 Minute Each Station,
10 Seconds between Stations
Row
Front Squat
Sit Up
1 Minute Each Station,
10 Seconds between Stations
Row
Front Squat
Sit Up
BOOT CAMP- WOD #1
The Boot Campers were both excited and nervous about their first Workout of the Day (WOD), but they pushed hard and did a great job!!
5 Rounds
150m Sprint
Box Jump x 10
Push Up x 10
5 Rounds
150m Sprint
Box Jump x 10
Push Up x 10
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