Workout for 1/31/12

It's been a long time coming, but finally here it is... a new workout! I hope you enjoy it as much as I did.


Yours In Health,
                        Steven


Workout
On the minute for 6 minutes:

• 10 Barbell push press (75% of 1 rep max)

5 minute break

On the minute for 6 minutes:

• 5 reps of Barbell dead lift (80% of 1 rep max)

5 minute break

On the minute for 10 minutes:

• Turkish Get-up, 1 right/1 left (35lbs men / 20lbs women)
• 5 Plyometric push-ups (hands leave the floor)
• 3 Burpees

Examples/Explanations:

Barbell Push Press - This is just like a standing barbell shoulder press, but you use a slight squat at the beginning of the press to help "pop" the weight up. Just make sure to lock out at the top and keep your abs tight!

Barbell Dead lift example can be found here.

Turkish Get-up:

Burpees:

Recipe - Zucchini Lasagne

This is a paleo recipe so it avoids the usual wheat-based noodles, using instead some thinly sliced zucchini. We all loved it, even my three year old! Try it for yourself and your family and let me know your thoughts.

Ingredients:

• 1 lb ground beef
• 3 cloves garlic, minced
• 1 small onion, chopped
• 1 small green pepper, chopped
• 6 oz tomato paste, no salt
• 15 oz tomato sauce, no salt added
• 1 tbsp fresh parsley
• 1 tbsp basil
• 1 tbsp oregano
• Salt and pepper to taste
• 1 zucchini, sliced thinly

Prep Time: 10 minutes
Cook Time: 35-45 minutes
Serves: 2 (approx)

Directions:

1. Brown the ground beef in a large pot over medium heat, stirring frequently.
2. Add in garlic, onion, green pepper, and continue to saute for 5 minutes.
3. Stir in tomato paste and tomato sauce.
4. Add in parsley, basil, oregano, salt and pepper, continue to stir.
5. Bring sauce to a boil, then remove from heat.
6. Grease a 9" x 13" baking dish with coconut oil
7. Place a thin layer (1/2 inch) of sauce in the baking dish.
8. Layer zucchini over sauce, and repeat, alternating layering of sauce, then zucchini.
9. Bake lasagne at 325˚ F for 15 minutes, covered with foil.
10. After 15 minutes, remove foil, increase temperature to 350˚ F, and bake for an additional 15 minutes.

Notes:
The zucchini will release water while cooking so the sauce for this recipe is thicker than would be expected. If you prefer a sauce that is not as thick add a second can of tomato sauce to the recipe.

The Workout from Hell

 If you're reading this blog then you were either curious, a glutton for punishment like myself, or maybe both. Well regardless, you're here, so you might as well workout right? The following workout will consist of 1,000, yes 1,000, grueling reps. If you're not dripping with sweat and breathing hard at the end of this one then you didn't do something right! Without further delay, the 1,000 rep workout:

10 Rounds for time of

10 Burpees
10 Squat Jumps
10 Push-ups
10 Toe touch sit-ups
10 Bodyweight dips
10 Tuck jumps
10 Plank jacks
10 Plyometric Lunges
10 Lying leg raises
10 Squat thrusts

This workout was courtesy of BodyRock.TV. I've posted the video of the workout below in case you have any questions about any of the exercises. Have fun!


Yours In Health,
                        Steven