Thursday, May 31

Strength: Back Squat

Work: “Rowing Cindy”

20 minutes, as many rounds as possible:

  • 5 pull ups
  • 10 push ups
  • 15 calorie row

Mobility: 4-position shoulder stretch with band

Our first Saturday park workout will be this Saturday, June 2nd, at 10:00 at Forest Hills park.  Come play with us!

Our June nutrition challenge starts tomorrow!  Contact Becky if you want more information on participating.

June Nutrition Challenge

Welcome to our first nutrition challenge!  With the summer produce ripening (and headed to market early) and grills lighting up, this is a great time to try a paleo diet.  This information should help you get ready to start on June 1.

I really cannot improve much upon this Quick Start Guide from Robb Wolf.  Many smart people have done a much better job writing this up than I have, so I’ve summarized some more information after the jump and am happy to answer any questions you might have and help you find additional resources you may need.

A few other challenge guidelines:

1. No weighing yourself for the next 30 days.  Take your measurements and your weight beforehand, and then step away from the scale until it’s over.  Bring me your scale if you think this will be a problem.

2. Stay hydrated.  A minimum guideline is ½ oz. of water per pound of bodyweight.  It is also hotter than usual, so adjust accordingly.

3. Prioritize sleep.  Inadequate sleep is terrible for a variety of reasons, but it is also a surefire way to sabotage your diet.

Happy eating!


Eats: Spicy Berbere Chicken

With the resounding success of the veggie-filled Ethiopian recipes, I went on a search for some more Ethiopian-inspired dishes, this time of the carnivorous variety. I love spicy, fragrant foods, and any recipe that helps utilize my ever-expanding spice cabinet and turns out well is a keeper.

If you are looking for a delicious change of pace, give this spicy berbere chicken a try. (Spice not your thing? Substitute paprika for part or all of the cayenne in the berbere powder).  We ate it with a big pile of cabbage, onions, and potatoes.  Enjoy!

Tuesday, May 29

Skill: Kettlebell (KB) Clean

Strength: Deadlift

12-18-24-18-12 for time of,

  • Walking lunge w/ KB
  • KB push press

Mobility: Hips, 2 min each side

Our first Saturday park workout will be this Saturday, June 2nd, at 10:00 at Forest Hills park.  Come play with us!

Monday, May 28

Remember that there is only one class today; we are meeting at 10:30 a.m.  Kick your holiday off right!

Strength: Squat 5×10

Work:  For time,

  • 150 Kettlebell Swings
  • Each time an athlete breaks on the swings they must drop the bell and run 100 meters

Mobility: Calf & Hamstring