Happy Memorial Day, Crew!
While you are out celebrating the un/official start to the summer and beach (yay!) season please be sure to take a moment and remember those we have lost who are the reason that we are afforded this extra day to spend with our family and friends.
And maybe while you are doing all that you can introduce one new person to this new lifestyle you have forged slowly and steadily. I know that they will be commenting on how great you all look so let’s invite them to become healthier and fitter! As always, if someone you know is just mildly interested, point them to our website where every one of our emails has been posted – cnhnutrition.blogspot.com.
As it’ll be a short week, I’ll keep this week’s post a mite shorter than last. Let’s get down to the nitty gritty. There was another rock slide of great articles out this week in the Paleo-sphere. Did you see some you would like to share? Below are some of the ones that caught my eye.
Two follow-ups to last week’s technical article on Paleo being a high-fat diet. Both are found at the Primal Wisdom site. These are highly technical posts and full of significant research and analysis. Read them here: http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat.html and here: http://donmatesz.blogspot.com/2011/05/who-said-paleo-diet-was-high-in-fat_27.html.
And since Don is on a rant about fats – here is another article about nutrient density in high fat diets. This makes me think that I need to bump my carb intake back up as I have become extremely high fat and low carb lately; and it has been affecting my performance. http://donmatesz.blogspot.com/2011/05/nutrient-density-of-dietary-fats-and.html
On to the less technical! This week’s Paleo Round-up is full of fun stories, layman research, and great recipes. Check them out at: http://blog.modernpaleo.com/2011/05/paleo-rodeo-062.html
A new blog (to me) that is a great resource for barefoot/minimalist footwear, function fitness, lifestyle/wellness, nutrition, and physiology and biomechanics. http://naturallyengineered.com/blog/
For those of you who do troll the sites and have seen many a comment about Chris Masterjohn but don’t know where to find him. One of his blogs is here: http://www.cholesterol-and-health.com/cholesterol-blog.html
The Nourished Kitchen sent along a really good article on Unexpected Gardens: http://nourishedkitchen.com/unexpected-gardens-and-the-charm-of-a-quiet-revolution/
Try this Paleo approved recipe from NPR’s The Splendid Table: http://www.publicradio.org/columns/splendid-table/recipes/skillet_asparagus_with_manchego_and_sherry_vinegar.html
Note: Manchego is a cheese made from Sheep’s milk and is usually well tolerated by those who cannot have cow’s milk products.
Our Recipe of the Week is a super creation that was made this weekend by my friend Stacey in Phoenix as she wanted to make a gluten-free pound cake. There is significant rice flour and refined sugar so it isn’t perfectly primal but there is no gluten and it’s a treat. So enjoy and don’t eat the whole thing in one sitting – it is still tremendous the next day…if it lasts that long!
Patriotic Pound Cake
1/4 cup almond meal
1/2 cup coconut flour
1/4 cup potato starch
1/2 cup rice flour
1 stick plus 2 tbsp unsalted butter, softened.
Scant cup white sugar
2 eggs
1 tsp single acting baking powder
1/4 tsp salt
1/2 cup plus 1 tbsp cream
1 tbsp pure vanilla extract
Bake at 350 for 40-50 minutes in a buttered loaf pan on the middle rack.
Mix dry ingredients in one bowl less the sugar. Cream the butter, add the sugar then add eggs. Alternate adding flour mix and cream to this. Four flour additions, three cream additions, vanilla goes in last. If batter is gluey - add more liquid, 1 tbsp at a time of cream and/or melted butter.
Cover and smother with real whipped cream and berries!
Question of the Week: This one pertained to our workouts. “Each day you list out some moves, and then you have Warm-up: and some other moves. Seems weird to do the warm-up second.” You are right. The warm-up is listed second but it is not meant to be done afterwards. That’s what the mobility WOD is for. Do the warm-up first then the workout. The Warm-up is listed second only because the warm-up is usually always the same. The workout is what people are most interested in and so that is listed first. The warm-up information is there as a reminder of what to do.
Back to the celebrating! A nice dish of grilled veggies with bacon and rancher’s reserve beef stir fry strips…and a hike to the top of the hill to eat it! Enjoy the short week. I’ll see you all around campus.
To those we have lost. An all we have gained because of you.
Mike.
Monday Offsite WOD
Today's Workout:
Power Skip/run/Squat
1 Minute of Each:
Power Skip
Run
Squat
30 Seconds rest between rounds
4 Rounds for distance and reps
Warm-up: (2 rounds of 10 reps)
Jumping Jacks
Samson Stretch (hold 10 sec. ea. leg)
Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man
Today's Quote: When it comes to eating right and exercising, there is no "I’ll start tomorrow." Tomorrow is disease. – V. L Allineare
Weighted Option: None today
Tuesday Offsite WOD
Today's Workout:
Push-ups to Side Plank
50 on each side
For time.
Warm-up: (2 rounds of 10 reps)
Jumping Jacks
Samson Stretch (hold 10 sec. ea. leg)
Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man
Today's Quote:
“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” |
Weighted Option: None today
Wednesday Offsite WOD
Today's Workout:
Run 15 Minutes
Jump Rope 5 Minutes (jump Doubleunders if you can do them)
For total distance and jumps
(if you do not have a jump rope, sub Jumping Jacks)
Warm-up: (2 rounds of 10 reps)
Jumping Jacks
Samson Stretch (hold 10 sec. ea. leg)
Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man
Today's Quote: "A team is where a boy can prove his courage on his own. A gang is where a coward goes to hide." Mickey Mantle
Weighted Option: None today
Thursday Offsite WOD
Today's WOD:
25 Dips (use one or two sturdy and stable chairs or bench) Dip deep-full range of motion. Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available
50 Sit-ups
25 Dips
125 Bicycle Crunches (Alternate count on each side)
50 Pushups (full range of motion; body rigid and chest touches ground every time. Arms locked out at top.
25 V (Jackknife)-Sit-ups
For Time.
Warm-up: (2 rounds of 10 reps)
Jumping Jacks
Samson Stretch (hold 10 sec. ea. leg)
Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man
Today's Quote: When you come to the end of your rope, tie a knot and hang on.
- Franklin D. Roosevelt
Weighted Option: None today
Friday Offsite WOD
Today's WOD:
20 Squats
30 Steps Walking Lunge
5 Burpee
25 Minute AMRAP
**Special Weekend Challenge: Find a pool and swim laps for time. Spend a total of at least 15 minutes actually swimming!
Warm-up: (2 rounds of 10 reps)
Jumping Jacks
Samson Stretch (hold 10 sec. ea. leg)
Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man
Today's Quote:
Weighted Option: Hold light/medium weight for lunges and squats. Keep reps the same.
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