Thursday, February 23, 2012

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Nutrition Challenge – Only 10 days left!!

Only 10 days left in the nutrition challenge…
Keep up the good work and finish out the week strong!!!

Be sure to get your baseline measurements taken and do your baseline workout sometime between March 7th-March 10th!

Don’t forget for every inch you lose you get 1 bonus point, and for every second you do better on baseline workout, you will also get 1 bonus point (-1 point for every second worse)!

It is your responsibility to total your  bonus points + your points for the week of the 7th-10th and send them in by Thursday night (March 10th).

Recipe:

Buffalo Chicken Tenders

Ingredients:

  • 1-2 lbs boneless, skinless chicken tenders
  • 1/4 cup coconut oil or grass fed butter, melted
  • 1/4 cup Franks Red Hot
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper

Process:

  1. Preheat oven to bake at 400.
  2. Whisk sauce ingredients together in a small bowl.
  3. Place chicken in a gallon Ziploc bag and pour sauce over chicken.
  4. Seal bag and toss chicken in buffalo sauce.
  5. Place chicken tenders on a broiler pan and bake at 400 for 25 minutes.

Dill Dip
Ingredients:

  • 1 cup full fat sour cream
  • 1 tablespoon dried dill
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon pepper

Process:

  1. Whisk all ingredients in a small bowl.
  2. Serve.



“DON”

Today’s Workout
In memory of Mel’s dad…
“Don”
21-18-16-12-9
Overhead step-ups (with plate)
Run 400m

Strength

Today’s Workout

Overhead Squats
3-3-3-3-3

Push Press/Sit-ups/Box Jumps

Today’s Workout

1 Push Press
1 Sit-up
1 Box Jump
then 2 of each, 3 of each, 4, 5….until you get to 12 of each.

Strength

Today’s Workout
Thrusters
5-5-5-5-5

Presidents Day!!

Guest Day!!!

Partner W.O.D
100 Push-ups
100 Sit-ups
100 Squats
100 Mountain Climbers
Complete with your partner, one works while the other rests…

Winners w/ guest: Jessica & Carlise 8:29

Deadlift/Dips/Pull-ups

Today’s Workout

AMRAP 12 Min.
3 Deadlifts
6 Dips
12 Pull-ups

Strength

Today’s Workout

Front Squats 3-3-3-3-3

Rowing

Today’s Workout

Row 500m (x4)
1 min. rest between each round

Happy Birthday Andy!!!

Andy’s Brutal Birthday Workout

55 Hang Power Cleans
55 Wall Ball
55 Lateral Burpees
55 Mountain Climbers
55 Strict Sit-ups

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