Tuesday, January 8, 2013 - Day 7 of New Year Challenge

roasted winter squash with tahini and za’atar

Day 7 of the challenge!  You made it through a week of clean(er) eating.  I'm going to review the food logs over the next few days and will make recommendations to some of you.

Be sure to drink lots of water today and mix in a Mobility WOD.  These really will make an enormous difference on your recovery, injury prevention, and overall joint and tissue health.  Here's a recommended one:

http://www.mobilitywod.com/2010/08/new-concept-and-homework.html

Post your food logs and any thoughts you have on the mobility wod's, eating, workouts, etc...

Get lots of rest tonight...tomorrow will be tough.

Monday, January 7, 2013 - Day 6 of New Year Challenge

Cocoa-Ancho Beef Ribs

2 Rounds Standard Warm-Up

Workout 1:

400m Run

Workout 2:

Push Press - Find 1RM

Workout 3 (For Time):

250 Singles

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Post food log and results from all 3 workouts to comments.  Make sure to post any modifications used on push-ups and pull-ups (including color of band).

Sunday, January 6, 2013 - Day 5 of New Year Challenge

Sweet Potato Soup w/ Bacon

Take it easy today, do a mobility wod, and drink lots of water.  This week is going to be pretty tough due to all of the workouts we have to squeeze in to 3 hours.

Post your food logs and any thoughts on the mobility wod's to comments.

Saturday, January 5, 2013 - Day 4 of New Year Challenge

Spicy Elk Chili (Or whatever meat you have on hand)

I'll post pics of good foods every day for the rest of the challenge.  You can click on the pic to take you to the recipe.

Weekend Homework:

Explore the MobilityWOD's.  Kelly Starrett (DPT) has been posting mobility workouts every day for over a year and has compiled a mountain of awesome information on keeping your joints and tissue healthy.  I would highly recommend starting with day 1 and working your way through the videos over the next few months.  They are not easy, but will make an enormous difference on your performance in the gym as well as how you feel day in and day out.  Here's a good one to start with.

Post your food logs and any thoughts to comments.



Friday, January 4, 2013 - Day 3 of New Year Challenge

Eggs over Sweet Potato Hash (Click on Pic for Recipe)

Some good recipe sites that specialize in Whole30 compatible foods:

- Whole9's Steal This Meal Series
- The Clothes Make the Girl
- NomNomPaleo
- Whole Life Eating
- The Foodee Project

I would highly recommend adding those to your favorites and checking them out from time to time.  Melissa Hartwig of Whole9 has a similar list of sites here: http://forum.whole9life.com/topic/10-whole30-friendly-recipe-sites/

Post your food logs and check the blog Saturday morning for some weekend homework.

Thursday, January 3, 2013 - Day 2 of New Year Challenge

2 Rounds Standard Warm-Up

then

Review: Overhead Squat

then

For Time:

3 Rounds -

- 50m Bear Crawl
- 50m Broad Jump (perform 3 burpees every 5 jumps)
- 25 Sit-Ups

Post time, any mods, and food logs to comments.

Wednesday, January 2, 2013 - Day 1 of New Year Challenge

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

For Time:

30 - 20 - 10 -
- Walking Lunges
- Kettlebell Swings
- Push-Ups

Post food log, time, KB weight, and any mods to comments.