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Saturday: Tabata bliss; for a total rep count. This is done while running to your stations each interval. The run distance shortens with each different movement (every four minutes). On the last four minutes you don’t run in between intervals, just work on your favorite movement to get through with best form and a good score. Eight rounds each of: Ball Slams 10/20/30 Push Press 35/20 KB Swings 53/35/26 Last eight rounds is players’ choice of: squats, push ups, sit-ups. When you finish haul butt down to Seal Beach and watch Ryan and Craig rip and tear in the surf contest at the pier! Ryan’s heat is at 9:45, Craig’s is at 10:45. Good luck guys!
Saturday: Jenny Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats 45#/35# 20 Back Squats 45#/35# 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
Sunday: Bacon Wrapped Pork Tenderloin Ingredients 1 (1 1/2-2lb) pork tenderloin 8-10 pieces bacon Directions Preheat the oven to 350°F. Wrap slices of bacon around pork tenderloin, keeping pieces together when necessary with a toothpick. Lay bacon wrapped pork tenderloin on a rimmed baking sheet and transfer to the oven. Bake for 1 hour, or until bacon is crispy and tenderloin registers on a meat thermometer at 160°F, telling you the interior is cooked. Remove from oven and let rest 3-5 minutes before slicing. Serve as is or with your choice of side such as Coleslaw, a garden salad or a baked sweet potato. Enjoy! By: http://paleoporn.net
Sunday: PALEO PUMPKIN PIE WHAT YOU WILL NEED (FILLING): 1 3/4 CUPS PUMPKIN PURÉE 1 CUP COCONUT MILK (FULL FAT) 1 LARGE RIPE AVOCADO 1/2 CUP RAW CASHEWS 1/2 CUP MAPLE SYRUP 3 EGGS AND 1 EGG YOLK 1 TSP. ALL-SPICE 1 TSP. CINNAMON 1 TSP. PUMPKIN SPICE 1/4 TSP. SEA SALT What you will need (CRUST): 2 cups almond flour 2 Tbsp. coconut oil 1 egg 1/4 tsp. sea salt Directions (FILLING): Put 1/2 cup cashews in the food processor and blend until in fine chunks. Peel, cut and add the avocado to the mix. Blend until creamy. Place the mixture in a large bowl and add all other ingredients, starting with the pumpkin and coconut milk. Mix thoroughly (I used a Cuisinart “smart stick” hand blender, which worked perfectly). Directions (CRUST): Add all ingredients to the food processor and mix until it looks like dough. Grease a pie pan and place dough in the center. Use your hands to stretch dough until it reaches the edges of the pan. Pour in the filling mixture. Bake at 350 degrees for 60 minutes. Enjoy! By: Hollywoodhomestead.com
Tuesday: Buns o’ Titanium Inc. 30 DB Lunges 30 DB Step Ups 30 Sit Ups 200 m Farmer Walk 20 DB Lunges 20 DB Step Ups 20 Sit Ups 200 m Farmer Walk 10 DB Lunges 10 DB Step Ups 10 Sit Ups 200 m Farmer Walk Then: Hip mobility – front and back. Band work, cross-body rotation and wall squats. Take the time!
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