BOOT CAMP: Push Press

BOOT CAMP- Overhead Squats

4 ROUNDS
150m Run
Overhead Squat x 10
Ring Row/Pull Up x 10
Burpee x 15

BOOT CAMP: DEADLIFT

21-15-9
Deadlift
Push-Up
Jump Squat

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

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.

BOOT CAMP: FRONT SQUATS AND ROWING

3 Rounds
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

RECIPE: Pizza Crust

Almost everyone loves pizza, but when you are trying to eat Paleo, the dough is a no-no. Here's a recipe for a paleo version of pizza dough!



PREP:

1 cup finely ground almonds or almond meal

2 heaping Tbs of flaxmeal

2 heaping Tbs of coconut flour (organic coconut flour is available at bulk stores, along with almond and flaxmeal)

2 lg free-range eggs

olive oil

Preheat the oven to 375˚. In a large bowl, mix the almond and flaxmeal with the coconut flour. In a separate bowl, beat the eggs with a bit of olive oil, then add the eggs and oil to the dry ingredients. Mix well until a compact, firm dough is obtained.

Oil a heated baking stone or pizza tray, and press the dough into a rough pizza shape. Place the pizza in the hot oven and bake for approximately 10 minutes. At this time, remove the crust, add the tomato sauce and toppings, then return to the oven for another 8-10 minutes.

OCTOBER BOOT CAMP KICK OFF!

The October Boot Camp is officially underway! This month’s participants were enthusiastic and hard working during the Fit Test. We’re looking forward to working with you for the next 4 weeks. Keep up the enthusiasm and the willingness to work, and you will see great results!!