WOD
Complete 10:00 work at each of the 4 stations:
Station 1
Row 2K
Station 2
Complete 3 rounds of:
20 Kettlebell swings, 55#/35#
20 Hand-release push-ups
20 Jump squats, 45#/25#
Station 3
Complete 2 deadlifts every :30 seconds for 7:00. Load is 65% 1RM
Station 4
Complete 3 rounds of:
20 Body rows
50 Overhead lunges, 45#/25#
30 Ab mat sit-ups
The WOD will split up and start at different stations. If you finish before the 10:00 is up, you can rest. If you don't finish the work before the 10:00 is up, you stop where you are and move on to the next station.
Tons of box jumpers!
There's been a lot of discussion about where to find some good recipes when you're trying to keep things dialed in. Everyone has their go-to blog or their favorite website. Katie put together a pretty good list of blogs and sites where you can find great ideas for meals and snacks. Remember, part of the fun is putting your own twist on things. If there's a recipe that looks good, but you don't like ground turkey, try it with ground beef. If you're not an onion fan, leave them out. Make it your own so you'll enjoy it! Have fun!
www.paleomg.com - PaleOMG is my favorite cause Juli's our girl and she's awesome.
www.everydaypaleo.com - Everyday Paleo. Lot's of good stuff on here. Sarah has seveal cookbooks out and Robb Wolf is her buddy.
http://www.elanaspantry.com/ - Elanas Pantry
http://beta.primal-palate.com/ - The Food Lovers Kitchen
http://civilizedcavemancooking.com/ - Civilized Caveman. I heard Sax made a dry rub for ribs from this site. Ask him how it came out!
http://www.theclothesmakethegirl.com/- Clothes make the girl
http://www.thefoodee.com/ - This is a compilation of recipes from all sorts of different paleo sites.
Looks like a great birthday WOD.... Kill it guys.
Miss you all.
Posted by: KD | Tuesday, January 15, 2013 at 06:33 AM