TGIF Infinite Iron Readers!
WOD
Triset Barbell back squats, Dumbbell stiff-legged deadlifts and Decline leg raises
5 sets of 10 reps each, 20 on the raises
Rest as needed but as little as possible
(For those still restricted to one leg, the squats and Deadlifts are...one-legged)
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
March 25, 2011
March 24, 2011
Work Out of the (Thurs) Day
Good Thursday to you! Have we mentioned lately that we really love the Fat Gripz? They really do make a hard workout even harder! If you haven't trained with them yet, ask your trainer about them.
WOD
Triset Seated dumbbell cleans with Fat Gripz, Seated dumbbell front raises and Reverse hyperextensions
5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
WOD
Triset Seated dumbbell cleans with Fat Gripz, Seated dumbbell front raises and Reverse hyperextensions
5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
Grilled Salmon with Avocado Spread
This recipe is a smidge summery. But, we all know summer time will be here eventually! It's about this time of the year I stop finding comfort in soup and want to start eating a lighter, more summery menu. I keep envisioning this dish next to a nice spinach salad, maybe with some diced mango, red onion, cilantro and vinegarette dressing. But, it would be nice with a rice pilaf too.
Enjoy!
Grilled Salmon with an Avocado Spread
Adapted from Allrecipes.com
For the Fish:
6 salmon steaks, 4-6 ounces each
2 teaspoons garlic power
1 lime
Pepper to taste
For the Spread:
2 avocados, diced
2 cloves garlic, minced
3 tablespoons low-fat Greek yogurt
1 tablespoon fresh lime juice
Pepper to taste
Sea-salt to taste
Preheat a grill pan or outdoor grill to medium-high heat, and lightly oil the grates.
In a medium bowl, mash together avocados, garlic, yogurt, and lime juice. Add sea salt and pepper, to taste. Set aside.
Rub salmon with lime slices, sprinkle with garlic powder and pepper. Place on the prepared grill and cook about 15 minutes, turning once. They are done when they are easily flaked with a fork.
Serve fish with the avocado mixture alongside.
Serves 6.
Enjoy!
Grilled Salmon with an Avocado Spread
Adapted from Allrecipes.com
For the Fish:
6 salmon steaks, 4-6 ounces each
2 teaspoons garlic power
1 lime
Pepper to taste
For the Spread:
2 avocados, diced
2 cloves garlic, minced
3 tablespoons low-fat Greek yogurt
1 tablespoon fresh lime juice
Pepper to taste
Sea-salt to taste
Preheat a grill pan or outdoor grill to medium-high heat, and lightly oil the grates.
In a medium bowl, mash together avocados, garlic, yogurt, and lime juice. Add sea salt and pepper, to taste. Set aside.
Rub salmon with lime slices, sprinkle with garlic powder and pepper. Place on the prepared grill and cook about 15 minutes, turning once. They are done when they are easily flaked with a fork.
Serve fish with the avocado mixture alongside.
Serves 6.
March 23, 2011
Work Out of the (Wednes) Day
Take a peek to see what your favorite trainers were up to today...
WOD
Triset Seated dumbbell shoulder presses, Seated dumbbell bent-over reverse flys and Seated Russian twists on a BOSU
Pyramid the weight up on the presses, 5 sets of 10 reps each; 20 reps on the twists
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
WOD
Triset Seated dumbbell shoulder presses, Seated dumbbell bent-over reverse flys and Seated Russian twists on a BOSU
Pyramid the weight up on the presses, 5 sets of 10 reps each; 20 reps on the twists
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
March 22, 2011
Work Out of the (Tues) Day
Gone is that spring time feeling, only to be replaced with the familiar feel of winter cold. On a day like today, strength of character to look past the chill is more important that physical strength. But, knowing that many an outdoor chore awaits once the weather turns for good, physical strength is important too. And so, Fat Gripz were used in all the exercises today...
WOD
Triset Supported double-dumbell rows, Jumping pull-ups and Modified knees-to-elbows
5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
WOD
Triset Supported double-dumbell rows, Jumping pull-ups and Modified knees-to-elbows
5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
March 21, 2011
Work Out of the (Mon) Day
Happy Spring, readers.
WOD
Triset Flat Barbell bench press, Vertical dips (hop assist as needed) and Decline situps
Pyramid the weight up on the presses, 5 sets of 10, 20 and 20 reps respectively
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
WOD
Triset Flat Barbell bench press, Vertical dips (hop assist as needed) and Decline situps
Pyramid the weight up on the presses, 5 sets of 10, 20 and 20 reps respectively
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each
Work Out of the (Fri) Day
WOD
Triset Dumbbell one-arm rows, Seated Dumbell upright-rows and Decline leg raises
Pyramid the weight up on the rows, 5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab: ankle circles; 3 sets of 20 reps each way
Triset Dumbbell one-arm rows, Seated Dumbell upright-rows and Decline leg raises
Pyramid the weight up on the rows, 5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab: ankle circles; 3 sets of 20 reps each way
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