Rollouts

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WOD for Tuesday 3/19 - Deload Week

MOBILITY

10 minute paleo chair test

CONDITIONING

"Death By 10m"

With two markers 10 meters apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Immediately after finishing complete the following:

50 reps each:
- rollout (any style)
- good morning (your choice weight)
- cast wall walks

Post total shuttles completed and max paleo chair time to whiteboard.

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Salad dressings sold in grocery stores almost always contain sugar and are often loaded with a host of frightening ingredients. While olive oil and balsamic vinegar is a tasty combination, it can definitely get old.

Here are some delicious and simple salad dressings you can easily make: http://paleodietlifestyle.com/salad-dressing-and-vinaigrettes/

The next GYM NUTRITION CHALLENGE will begin mid-April. Get prepped! Get excited!
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Seared tuna looks good

The 30-Day Journaling Challenge ends this week! We always reward achievements, so for those who have kept up, we've got something special in store for you! (And, of course, they're awesome.)

For those who haven't YOU HAVE 4 DAYS TO CATCH UP!

Another awesome recipe from our Journaling Challenge blog.  This is a recipe from Lillian.  Looks amazing!

RECIPE: SEARED AHI TUNA ON ARUGULA

[Lemon & olive oil dressing might be too lemony, but the tuna is fairly plain so flavors don't seem to compete. You could substitute mixed greens for the arugula, paprika for the cajun powder, play with it.]

Ingredients:

Two bunches of arugula, cut in 2”-3” pieces

2-3 tablespoons olive oil

1 tablespoon fresh lemon juice

lots of cracked black pepper

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½ pound yellowfin (ahi) tuna steak

Cajun spice to dust (I used paprika, salt, and pepper)

Coconut oil

Directions:

1. Cut, wash, and dry the arugula.
2. Place arugula in a large mixing bowl. Add olive oil, lemon juice, cracked pepper, and mix well. Set aside.
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3. Rinse and pat-dry ahi tuna steak. Remove and discard the skin.
4. Cut into “logs”, dust Cajun spice (or substitute).
5. Heat the frying pan with coconut oil until very hot.
6. Sear the tuna for about 10 seconds on each side. Place on cutting board and cut into thin slices.
7. Arrange tuna on top of the arugula.

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WOD

7 rounds for time:

5 burpees

10 toes-thru-rings ("t2r")

15 medicine ball cleans, 20/14#

Inspired by this workout. Remember that the hips open twice per on mbc.

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I made a panorama of the gym with this app on my iPhone.

A hint of tomorrow's workout!

With the way the gym is set up, what do you think the WOD is? We can assure you it's going to be epic...
Make sure you RSVP or else you might get left out!