Could You Outrun A Zombie?

Wednesday, October 07, 2009

Is your cardio good enough to outrun a superfast, flesh-eating Zombie? In the movie "ZOMBIELAND", when a super virus turns 1/2 the people on earth into Zombies, the narrator states that "The fatties were the first to go" because their cardio sucked and they couldn't outrun the Zombies.

I'm always preaching that you should train to be in good enough shape to save your own life, and now this movie gives you yet another good reason to do just that...ZOMBIES, baby! (hey, you never know...look what's going on with the Swine flu!)

Live With Passion,

Roy ; )

 WOD
"The Freaky 400"
50 135lb Incline Bench
50 Jumping Squats
50 Pullups
50 Jumping Alternating Lunges each side
50 70lb Pole Twisters each side
50 ATW w/ 30lb Keg
50 70lb Curls
50 70lb DB Tricep Extensions

Paleo Recipe
Blueberry Barbeque Sauce
1 teaspoon olive oil
1 teaspoon canola oil
¼ cup minced onion
1 tablespoon minced fresh jalapeno chile, seeded
¼ cup "Ray's Catsup" (recipe from above)
1 tablespoon honey
¼ teaspoon dry mustard
Dash cayenne pepper
2 cups fresh or frozen blueberries
Fresh ground pepper
Heat the oil in a non-reactive saucepan. Add the onion and jalapeno and cook over moderate heat, stirring, until wilted, about 3 minutes. Add the catsup, honey, mustard and cayenne and bring to a simmer. Add the blueberries and simmer over low heat, stirring until thickened, about 10 minutes. Puree the sauce in a blender or food processor until smooth. Pass through a strainer and season with pepper. Serve at room temperature.

Quote Of The Day
"Nut up or shut up"

A System Of Success Just For You

Wednesday, September 30, 2009

Are you surviving or thriving? We're all so busy, with so much to do just to keep our heads above water, that it's hard to think about how to really thrive.

Business is hard work...infinitely harder than a job. But when you do things right consistently, the work load becomes more manageable and things start to really click. The secret, as I mentioned yesterday, is focus.

You have to eliminate distraction. When I'm really on my game, really focused and productive, it's because I'm not resisting structure. Here's what I mean by that.

Like a lot of entrepreneurial people, maybe you, I like the thrill of the new challenge and the new opportunity. So I find myself almost unconsciously seeking those things out, and that can sometimes get me off track. It can also lead to big ideas and big breakthroughs, so there's definitely an upside.

But if you're not in control of that (emotional) tendency or compulsion (however you want to characterize it), you can constantly be jumping from one thing to the next, never fully completing projects, and therefore never fully benefiting from them.

That's why structure is so vital.

Here's a couple tips on being structured:

1. Use a calendar like www.google.com/calendar and block your time. Then be ruthless about disciplining yourself to do what you've blocked the time to do.

2. Go to bed at the same time every night. Wake up at the same time every morning. Get into a routine. Sounds simple, and it is. Some of the best stuff is simple.

3. Take care of yourself first. Get your workout in every day, or as per your schedule. Don't miss even one. And take time off, even if it's just 30 minutes a day, to read. No TV. Just read something good that's stimulating. Maybe motivational/inspiration stuff, or maybe business related, or hobby related. Just not something frivolous.

4. Plan, prioritize and review. Most people understand the importance of planning and prioritizing (although they don't always stick to the plan), but very few appreciate how critical it is to review. Finally. Go back and look at last week's calendar. Did you stick to it? If not, why not? What got in the way? When you review, you discover the bottlenecks and can eliminate them.

5. Have fun. Business is serious stuff, but it can also be a lot of fun if you let it be. It's what you make it. And if you follow the first 4 steps I've outlined here, you'll be able to make it a lot more fun, because you won't be so frazzled and stressed all the time.

6. Be honest with yourself. Nobody knows you like you do. If there is some behavior that's holding you back, you know it, and you need to be honest with yourself about it. As they say in the 12-step programs, "the first step is admitting you have a problem." Truth is, we ALL have our issues. But the folks who make the most of their lives figure out what the problems are and take daily action to eliminate them.

7. Finally, get connected and inspired. Make connections and let other people help you. Even if it's just with inspiration and positive role modeling. But I encourage you to take it beyond that by putting yourself in a positive environment where you'll be surrounded by very serious (but fun) business professionals who have experienced many of the same issues as you and found ways to overcome them and to excel.

Trying to figure everything out on your own is a needlessly frustrating experience when you have access to the best of the best who are ready, willing and able to help you.

Live With Passion,

Roy

 
                                  It Don't Mean A Thing If You Ain't Got That Swing!

WOD
"TATOR TOT"
5 Rounds For Time: 33:02 1/29/09 - 34:08
50lb farmer Carry - parking lot dwn-n-back
parking lot - dwn-n-back
15 Wheelies
15 Jumping alt Lunges each side
15 Sledgehammer each side
15 50lb DB bench
15 L-Pullups
100 Jump Rope

Paleo Recipe   
Poached Chicken Lunkowski
four boneless, skinless chicken breast halves
2 tablespoons canola oil
1 cup sliced scallions
2 garlic cloves, crushed
1/8 teaspoon cayenne pepper
1 bay leaf ½ teaspoon ground cloves4 medium tomatoes, peeled, seeded, chopped
1/8 teaspoon ground saffron (optional)
1/8 teaspoon ground pepper
1 tablespoon red wine
In a large frying pan, heat oil over medium heat. Add scallions and cook until lightly browned (about three minutes). Add garlic and cayenne pepper; cook one minute. Add tomatoes, red wine, bay leaf, cloves, saffron and pepper. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Place chicken on top of sauce; cover and simmer for 15-20 minutes until chicken is tender and opaque.

Quote Of The Day
"Its not the will to win that matters, everyone has that, it’s the will to prepare to win". - Bear Bryant




   

Training or Trying

Tuesday, September 29, 2009

A couple weeks ago I had a client come into my office and ask me a simple exercise-related question. I answered to her satisfaction and as she left my office she said, "Well I guess I'll go try to do this" to which I responded with a question that has become one of my new business directives:

"Are you training or are you trying?

She didn't quite understand what I meant so I explained that when you're "training" to accomplish your goals you are focused, systematic, analytical and eliminate "chance" from the equation. You have to be purposeful in your actions and then evaluate the outcome of those actions.

"If you're merely "trying" to reach your goals then you've allowed chance to be your guide and you're haphazardly going from one diet to the next or you're sporadic and unfocused in your exercise routine."

This is transcendant, guys... it goes way beyond exercise. It really hits on the difference between mediocre results (or none at all) and game-changing results in every aspect of our lives.

Tomorrow I'll give you some super valuable tips on how to structure your day to make sure you're "training".

Live With Passion,

Roy


                     The WOD is serious stuff, but post-workout...it's time to party!

WOD
"INFERNO"
3 Rounds For Time
Bear Crawl Pushups 1-10 (crawl 10 feet, do 1 pushup, crawl 10 feet, do 2 pushups, increasing 1 pushup every 10 feet till you get to 10)
30 Pullups
10 MB Slam/Med Box Jump Combos
15 1 leg Bench Squats
1/4 Mile Run

Paleo Recipe
Guacamole ala Sacramento
3 ripe avocados
1 teaspoon fresh squeezed lemon juice
1 teaspoon coarse ground black pepper
1 teaspoon garlic powder
1 finely diced, de-stemmed, de-seeded jalapeno pepper
Mash avocados together with a fork or potato masher until smooth and then stir in all other ingredients until well mixed.

Quote Of The Day 
 "The important thing is this: to be able at any moment to sacrifice what we are for what we could become."

The Secret To Success

Monday, September 28, 2009

You can have it all, you really can. But there's a price that must be paid for a life of excellence, and it all boils down to this one word; Discipline. In his book, "Secrets of the World Class", Steve Siebold devotes an entire section to discipline, and for good reason; It's the cornerstone of taking action, which is basically how anything ever gets accomplished

He's notes that when average performers have had enough for the day and call it quits, champions are usually just getting started. Discipline is the watchword of great performers. Discipline makes the difference between the good and the great.

The great ones will tell you discipline is more of a decision than it is an active skill. It's the ability to stay the course and complete promises you've made. The fulfillment of these promises builds confidence and self-esteem, which eventually leads champions to believe almost anything is possible.

It's a habit and a self-fulfilling prophecy built into one. Discipline is a logic-based decision that performers adhere to, regardless of whether they feel like it or not.
Discipline pushes performers past pain and punishment. As my late business partner and mentor Bill Gove always said, "It's easier to get yourself into good thinking than it is to think yourself into good action." This is the mindset of the champion.

The great ones, like Bill Gove, don't let feelings interfere with their performance. Instead, they harness the power of their emotional motivators to propel them past the competition. Average people see discipline as a painful chore to be avoided at all costs. The world class sees it as the ultimate power tool for performance.

Action Step for Today:
On a scale of 1 to 7, 7 being most disciplined, how disciplined are you in the different areas of your life? Work on the areas that would rate 5 or under and re-do this list quarterly to keep track of your progress.

Categories include:
• Business/ Career
• Family/ Friends
• Money/ Finances
• Recreation/ Fun
• Health/ Diet/ Exercise
• Faith/ Spiritual
• Personal/ Development

Live With  Passion,

Roy



                                Discipline is srapidly unlocking Matts true potential!

WOD
"WAR"
For Time:
Kettlebell Complex:Snatch, Press, Clean and Press / Ladder Style, 1-5-1
Perform one complex on each arm, then 2 on each arm, then 3 and so on till you get to 5, then work your way back down, all without ever setting the KB down.
20 Lateral Burpees (do the jump laterally over a small box)
50 Hyperextensions
500 Jump Rope
135lb Bag Drag 100 feet x 5

Paleo Recipe
Carrot Ambrosia Salad
1 pound shredded carrots
20 ounces fresh pineapple
8 ounces coconut milk
¾ cup flaked coconut
¾ cup raisins
2 tablespoon honey
Combine all ingredients, tossing well. Cover and chill.

Quote Of The Day
 “It would be good if some of you people learned that comfort and ease are not often associated with progress and accomplishment in any endeavor.” – Mark Rippetoe
 

Quick Attitude Adjustment...

Monday, September 21, 2009

 Any thoughts, gang? Post to comments.

Have a Great day and crush it in the gym!

Live With Passion,

Roy

WOD
"The Dirty Dozen"
For Time:
12-11-10-9-8-7-6-5-4-3-2-1
Deadlifts 135-m / 85 - w
Feet Inclined Pushups
Jumping Alt Lunges 75-m / 45-w (Number of reps each leg)
Sumo Deadlift High Pulls 75-m / 45-w
Single Unders (jump Rope) number of reps x 10
*Do everything in order, 12 reps first  round, 11 reps the second round, then 10 reps...till you reach 1.
Do everything in order, each time you get to the rope it's whatever rep scheme you're on x 10.
For example, on your first round of 12, you'll do 120 jump ropes, on your second round you'll do 110, and so on.

Paleo Recipe
"Almond Encrusted   Snapper"
Two 6 oz red snapper/rock rod filets are needed but you can always increase the recipe if more is wanted. Create Paleo Seasoning...
garlic powder
dried time
parsley
mustard powder
ground cumin
celery seed
onion powder
paprika

Almond meal crust....
1 1/4 cups of almond meal
3 tblspns Paleo seasoning
1/4 tspn sea salt
1/4 tspn coarse ground black pepper

Directions
1. Take 1 fish filet and rub with extra light olive oil.
2. Firmly pack on almond meal crust
3. Bake at 400 degrees for 8 minutes

Quote Of The Day
"Winners train, losers complain"
 

A Vacation From What?

Wednesday, September 16, 2009

Do you quit brushing your teeth when you go on vacation? How about showering? C'mon, you're in a new place, lot's of cool stuff to do, you don't know anybody here, so who cares if you're a little stinky, right?

I know; that's just silliness (as my Mom is fond of saying), but I am trying to make a point here. Not brushing your teeth for a week or two would probably lead to a mouth full of cavities and moose breath,  and not bathing for a period of time would definitely guarantee you a prime spot in the no-sex Olympics, so the benefits of continuing to do them everyday are obvious.

It's just a fact of life: there are certain things that you do everyday, regardless of whether you're on vacation or it's a holiday, because those things are important to you and you've made time for them, regardless of extenuating  circumstances.

So why should eating healthy and exercising during holidays, special occasions or vacation be any different?

Hear me now and believe me later when I tell you that you're worked too hard in the gym for weeks, months or years  to just give away all of your hard earned muscle and a great metabolism for a few days of debauchery.

And if you still insist on trashing your self during your special occasions, then at least know the rules of how your body will respond when you decide to party hearty;

1. For every bad meal you eat or meal you miss, you lose the effects of one workout.

2. A entire day of bad eating cancels out a weeks worth of workouts.

3. For every 2oz shot of hard liquor, 7 ounces of wine or 1 can of light beer you consume, you will need to do 2 miles of cardio to break even.

4. For every workout you miss, it will take you two workouts to get back to where you were.

No worries, though. Just follow these rules so that you can at least break even during vacation time:

1. Workout first thing in the morning...ALWAYS. Then you've got the whole day to play without worrying about getting your workout in.

2. Continue to eat every 3-4 hours. Carry a little knapsack with some apples, Trail Mix and beef jerky or pouches of tuna and you're set.

3. Watch the alcohol intake. Promise yourself to drink 2 full glasses of water between each alcoholic beverage.

4. Lastly, try to eat some good with the bad. For example, if you're going to have some pizza, have a nice, big salad, too.

A little awareness and planning goes a long way, so make the effort...you're worth it ; )

Live With Passion,

Roy



                                                Ryan showing nice form on the overhead squat

WOD
"BIg Ben"
Front Squat 33 3 3 3
Rest, then...
6 Rounds For Time of
125 Single Unders
25 Squats

Paleo Recipe
Tijuana 1922 Marinade
¼ cup whole allspice
3 jalapeno peppers, seeded and chopped
10 green onions, chopped
½ cup chopped onion
4 garlic cloves, chopped
4 bay leaves, crushed
1 three inch piece ginger, peeled and chopped
1/3 cup fresh thyme
1 teaspoon freshly ground nutmeg
1 teaspoon freshly ground cinnamon
1 tablespoon freshly ground black pepper
¼ cup olive oil, canola oil or flaxseed oil
¼ cup lime juice

Roast the allspice in a dry skillet until they are aromatic, about two minutes. Remove and crush them to a powder in a mortar or spice mill. Add the powder and the remaining ingredients to a food processor and blend to make a paste or sauce. Remove and store in a jar in the refrigerator; it will keep for a month or more.

 Quote Of The Day
"Excuses are the nails used to build a house of failure."

Get Back Up!

Thursday, August 27, 2009

To quote Tony Robbins, "Sometimes the biggest mistake we make is in thinking that we should have no problems." We think problems are a curse, instead of knowing that our problems are a gift. The only way we usually grow is if we get a good enough problem to stimulate us to use our resourcefulness to find a part of our self that is not being used.

Here is an extraordinary example of a man who chooses to view his “problems” as gifts, and a resource to show the world that there are no limitations to what we can do.

I hope you will be inspired...I sure as hell was.

Live With Passion,

Roy

WOD
"Fast Eddie"
Warm-Up: Max Pullups, Max Pushups, 8x 50 Yard Dashes, 1st 4 half speed, 2nd 4 full out
Then...
Overhead Squats 15/5/15/15 using max weight. Bodyweight is the gold standard.
Then...
The Ab Complex of Enlightenment:
3 nonstop sets of 25 Situps, 25 Leg Lifts and 30 second left and right side bridges

Paleo Recipe
Colorado Spinach Salad
1 small bunch fresh spinach
12 dandelion leaves
½ cup pink sorrel leaves, loosely packed
1 apple, cored and cut into bite sized pieces
½ cup walnut halves

You may substitute appropriate fresh greens for the dandelion and sorrel leaves. Wash and de-stem spinach. Coarsely chop dandelion leaves, and tear spinach, then toss dandelion, sorrel and spinach together in a stainless steel bowl. Put aside in refrigerator to drain and cool. When drained, pour off excess water and add apple and pecans. Toss with dressing (see next section) and serve.

 Quote Of The Day
"Strong people are harder to kill than weak people, and more useful in general." 
                                                                                                                                                                            

How Far Will You Go?

Monday, August 24, 2009

...that which we are, we are;

One equal temper of heroic hearts,

Made weak by time and fate, but strong in will

To strive, to seek, to find, and not to yield

This is a quotation from Alfred Lord Tennyson's poem Ulysses, which tells the story of the character of Ulysses (Odysseus in Latin). The poem talks of Ulysses' discontent with life as ruler of an island, and his restless wish to return to the sea where he made his name.

Ulysses knows that his death is approaching and wants to make the most of the rest of his life - 'Some work of noble note, may yet be done', rather than dying idly in bed. The last few lines reflect this:

So at its most basic, this quotation represents not giving in to a quiet death marred by unfulfilled potential - that you should make the most of your life.

I love this quote, because at the heart of the message is the real lesson that life must be lived in the moment. And that message is especially important when you're working out at your very hardest and trying to see improvement.

In every intense workout will come those moments where you are being supremely challenged and your mind will be the first to send a limiting (poor me!) message, to exaggerate the hurt, to entice you to slow it down or take a break.

It's in those moments that you need get real and ask yourself this question: "Am I stopping because I WANT to stop or NEED to stop?"

Stopping or slowing down a workout to keep from getting injured is one thing. Backing off because your internal dialogue (ego) is spewing some "stinkin thinkin" is another thing entirely.

99% of the time, you will find that you are capable of pushing harder and going faster than you ever dreamed possible...IF you are willing to leave your comfort zone and challenge yourself.

Why should you want to do that? Because that's where the golden egg is; the fat loss, muscle gain, personal bests, faster metabolism, sexy body and a more resilient you.

To access all that and more you'll just have to remember this one concept; "To go where you've never been, you'll have to do what you've never done."

It's a mantra, a mindset...an attitude. Try it on for size every workout for the next 21 days and watch what happens; I'm betting it'll change your body...and your life.

Live With Passion,

Roy

PS  Thanks to everyone that showed up for my "Stop Dieting and Start Living" nutritional seminar this past weekend, it was a great success! For those of you  that missed it...no worries; you'll be able to purchase the whole thing on DVD within a couple of weeks.


                                 Lud the stud, laying the hammer down!

Workout Of The Day
"Cindy"
Warm-up:
50 Double Unders
50 KB Snatches (25 each side)
Then...
AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
Then...
2 Mile Run

Paleo Recipe
Poached Chicken Lunkowski
four boneless, skinless chicken breast halves
2 tablespoons canola oil
1 cup sliced scallions
2 garlic cloves, crushed
1/8 teaspoon cayenne pepper
1 bay leaf
½ teaspoon ground cloves
4 medium tomatoes, peeled, seeded, chopped
1/8 teaspoon ground saffron (optional)
1/8 teaspoon ground pepper
1 tablespoon red wine

In a large frying pan, heat oil over medium heat. Add scallions and cook until lightly browned (about three minutes). Add garlic and cayenne pepper; cook one minute. Add tomatoes, red wine, bay leaf, cloves, saffron and pepper. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Place chicken on top of sauce; cover and simmer for 15-20 minutes until chicken is tender and opaque.

Quote Of The Day
"Weak and scattered thoughts make weak and scattered forces. Strong and Concentrated toughts make Strong and Concentrated forces."

Are We Having Fun Yet?

Thursday, August 20, 2009

 In my nutritional seminar "Stop Dieting and Start Living"  that I'm holding this Saturday, I'm going to be covering ALL the secrets to getting and STAYING lean...stuff that most people have never heard before.

One of those secrets, which I'll share in part with you now, is learning to enjoy the process...to have fun getting, and staying, in great shape. Way too many people try to bully the process, using willpower to lose that 20 pounds, hating and dreading every workout and feeling resentful for everything they had to give up to see results.

Well, I'm here to tell you that there is light at the end of that tunnel. It doesn't have to be that way. Eating well and looking good is fun and easy when you understand the process.

What's really cool is when you finally start impementing the secrets to eating right, your metabolism gets so ramped up that you can go out and eat some pizza or popcorn and a soda, or whatever floats your boat, and your body just incinerates everything. You actually wake up the next morning not only NOT bloated, but feeling and looking even LEANER than you did  the night before...I kid you not!

That's not some fairytale or BS I just told you, that's the God's truth. You just need to know the secrets of how to put it all together correctly and consistently. And understand, in my mind, a secret isn't necessarily some mystical knowledge that's been guarded by Ninja warriors for a thousand years and is now being made available for the first time ever crap.

A secret is just something you don't yet know, so at least for right now, it's still a secret to you ; )

But not for much longer.

This Saturday, Aug 22nd 09, from 10am to noon, my 32 years of experience as a Personal Trainer having trained thousands of people, from professional athletes to soccer Moms to bodybuilders to putting women up on stage for the Miss America and Miss Universe contests, will be laid wide open for all you to benefit from.

It's gonna be personal, in your face, down and dirty, interactive and most of all, FUN!

Speaking of fun, sometimes we just need to put all our worries, concerns and over-scheduled tasks on hold and take a few minutes to relax, recharge and rejuvenate. (One of the secrets to making lasting changes...remember?)

So shut the door to your office, put your feet up and take 5 minutes to watch this video. It has nothing whatsoever to do with exercise or diet...it's just a fun video of people celebrating a very special day in their lives that will make you laugh and smile...Enjoy!!

Live With Passion,

Roy

PS  If you want to attend the seminar, there's still a few seats left available. GO NOW to my home page and simply follow the instructions fo how to sign up...it's that easy ; )

Workout Of The Day
"SIlver Bullet"
1/4 Mile Run
3 Rounds of:
30 Deadlifts 135 - M / 85 - W
30 KB Swings  16kg - M / 12kg - W
30 Pushups
30 OVerhead Plate Walking Lunges  45 - M / 25 - W
Finish With another 1/4 Mile Run

Paleo Recipe
Dried Meats (Jerky)
Simple Beef Jerky
2 pounds lean beef, trimmed of all visible fat, cut into 1 inch wide, 1/8 inch thick

Place beef strips on the racks of a home food dryer (available at any large discount store) and dry the meat until it is tough and chewy (usually overnight). Or dry in your oven on un-greased cookie sheets. Set oven at lowest baking temperature and keep the door propped open. The temperature should not exceed 140-150 F. The drying time is dependent upon your oven and may take from 4-12 hours. Take out when meat is tough and chewy

Exercise Won't Help You Burn Fat...Really?

Monday, August 17, 2009

If you haven't already, the recent Time Magazine cover story about the Myth of Exercise is a must read for you. According to Time, exercising is basically a waste of time if your goal is to lose weight. They cite various studies to back up their position, and what's truly ironic is that to a degree, they're right, but more so by accident than anything else.

Follow this link www.time.com/time/health/article/0,8599,1914857,00.html  to read the TIME article and then spend a few moments afterward  basking in the knowledge and warm afterglow  that you are officially better informed than Time magazine...HA!  Of course, this IS the same magazine that named Adolph Hitler "Man Of The Year" back in 1939, so I'm thinking their judgment should be questioned till the end of all time just for that alone ; )

Now...Allow me to give you the TRUTH, as I know it to be.

Your weight needs to be controlled at the point of entry...your pie hole (mouth), this is true. You can't out-exercise a bad diet, as it takes a loooong time to burn calories which can then be replaced in a heartbeat with the wrong food.

Traditional exercise; "SLD"...slow, long distance cardio (running, elliptical, aerobics, etc) is absolutely the worst way to try to lose weight. It beats up the body, eats your muscle tissue, is boring, causes stress injuries to the body and doesn't lend itself to allowing you to become truly strong and athletic.

This is where the article and the studies shot themselves in the foot, as they were using studies that were using inferior forms of exercise as their benchmark.

The proper way to train is in a short and intense manner which will elicit a response to the body called EPOC (standing for Excess Post Oxygen Consumption...which I wrote about in my last blog) which will cause your body to burn, calorie for calorie, NINE TIMES MORE FAT than traditional exercise.

Look gang, not to toot my own horn, but I've taken probably a million pounds total off of thousands of people over the last 32 years, and I unconditionally guarantee you that the right exercise program coupled with a tight nutritional program will strip off the fat FAST.

Stay the course and remember the famous words of Albert Einstein;

"Great spirits have always encountered violent opposition from mediocre minds"

Live With Passion AND get your butt over to my nutritional seminar this Saturday, August the 22nd, 10am to noon, right here at Body Construction, to get all the tools you need to get lean, hard and sexy!

Roy

                           20 Pounds Of Fat Lost in 5 Weeks With NO change In Diet 
                                           While Using High Intensity Program.

Workout Of The Day
"ANGIE"
Warmup:
50 Double Unders
25 Box Jumps
15 50lb Keg Swings
2 Bag Drags, 100 feet each time 125lbs-M / 65lbs -W
Then...
100 Pullups
100 Pushups
100 Situps
100 Squats

Paleo Recipe
Zucchini with Tomatoes, Apples & Onions
1 ½ pound small zucchini, thinly sliced
2 tablespoons olive oil
2 tablespoons canola oil
1 medium onion, chopped
2 apples, chopped
2 fresh tomatoes, peeled and chopped
2 tablespoons fresh chopped parsley
Fresh ground black pepper to taste

Set a small pan of water to boil. Drop the zucchini slices into the boiling water for 30 seconds. Remove immediately and drain. Heat the oil in a fry pan and sauté the onion until it is transparent. Add the apples and stir well to coat. Add the tomatoes and the blanched zucchini. Stir well, and then add the parsley. Season this mixture, and leave it to cook, covered over a gentle heat for 5-10 minutes, until the zucchini is soft. Serve hot.