Tuesday 101005


Muscle-ups/muscle-up progression



3 rounds for time of:

Run 800m

50 back extensions/supermen

50 sit-ups

Post time to comments.

Damien getting LOW while stretching on the box!

Day 5! Sounds like everyone is doing well this first week. We like the reports we're hearing! Keep up the good work, and be sure to bring in your food logs towards the end of the week so we can check them out. Some of you have been sharing recipes for us to post – thank you! We definately need a picture with them, so try to take a shot if you can. If not, it'll have to wait to be posted until we cook it ourselves and capture the meal in all it's photographic glory!

Juli has still continued to send us recipes from Golden and we appreciate it. Some of you know from the comments on this page, but Juli and another athlete Anna have started a Nutrition Blog at Flex Gym in Lakewood. It's got a  ton of great stuff on there so check it out and use it for ideas during this month!

Juli's done it again. She's even adding garnishes:

Mahi with salsa 

Mahi Mahi with Mango Summerland Salsa

(recipe by Whole9life.com)


1lb (or more) Mahi Mahi

3 ripe mangos (i used 1 mango and 2 peaches)

1 red pepper

1 orange pepper

2 jalapeno peppers

1 serrano pepper

1 anaheim sweet pepper

1 sweet onion

6 tomatoes

1/2 jicama

3 garlic cloves

Lime juice (3 limes)

1 tbsp EVOO

1 bunch cilantro


Salt and pepper


Chop mango, peppers, onion, tomatoes and jicama into small salsa-sized cubes and combine in a large bowl. 

Mince or press garlic, add to bowl, mix. 

Squeeze limes over bowl, add EVOO, and mix. 

Season with cumin, salt and pepper to taste. 

Add most of chopped cilantro and lightly mix just before serving.  Save some cilantro to top each individual dish.

Put salsa in the fridge to marinate while you prepare your mahi mahi. I seasoned it with salt, pepper, and i spicy rub (its called butt rub, ha!) but season your fish with whatever tastes good to you.

Put fish on grill (or pan) and cook on both sides for about 4-5 min or until fish is flakey.

Top your fish off with salsa and avocado and put some cilantro on top.

**This recipe makes A LOT of salsa. You'll definitely have it for a couple of days depending on how many you are cooking for. Feel free to cut the recipe in half if you don't want that much.


8 thoughts on “Tuesday 101005”

  1. I think the mahi and mango looks wonderful. The one reservation I have is the cost of all the ingredients! I’m stingy.
    I’m excited for this WOD! I was just thinking I need to get more running and core work in, and there it is!

  2. Jill, I hear ya on cost! Once at work the guys made something with mango salsa and they spent like $50 just on the salsa stuff, or so the legend goes. Now anytime dinner fixins are more than they should be a smart-ass mango salsa comment comes out!

  3. What the heck is EVOO? Many of you this week have heard my stupid recipe ingredients questions, but some of this stuff I have NEVER heard of:)
    Jon, I made the fried eggplant recipe you posted and we loved it. Even Gino ate the eggplant, I was surprised at how good it was even as leftovers!

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