Work Out of the (Thurs & Fri) Day

Unfortunately, Josh injured his Achilles tendon during part two of Wednesday's workout - the pick up game of basketball. So, while he's been recovering Tim has been picking up Josh's sessions while still training his usual clients. That hasn't left much time for a workout.


WOD


Box jumps on a 42" box

Skillet Salad

Just like a light, fresh delicate salad is perfect in summer, this skillet salad is perfect in winter. Hearty, filling and warm, it is great as a main dish (feel free to throw some protein on top) or as a side. Don't limit yourself to the ingredients listed here. Any vegetable in your fridge that needs to be used up would probably taste good in this salad.


Enjoy!


Skillet Salad

1 large bowl greens, trimmed, torn, rinsed and drained

2 carrots, sliced

½ sweet or red onion, sliced

6 crimini mushrooms, sliced

½ c red cabbage, sliced

1 c broccoli, cut into small florets

1 bell pepper, sliced

½ c squash, cooked and cubed

1 can beans, drained and rinsed

Olive oil

Balsamic vinegar

Sea salt and pepper

In a large skillet over medium-high heat, sauté the carrots, onions, mushrooms, cabbage and broccoli in a small amount of olive oil.  Cook for about 2 minutes, until softened. Turn up the heat and add bell pepper, beans, greens and a dash of water. Cover for about 3-4 minutes, stirring every minute. Add the squash and stir in. Top with balsamic vinegar or oily dressing of your choosing, and sea salt and pepper to taste.

Makes 2 large servings.

Work Out of the (Wednes) Day

It worked so well last week, we decided to indulge our sports competitive nature yet again...


WOD

Superset Heavy-bag cleans with V-ups
10 sets of 10 reps each.


Finish with 2 hours of pick-up basketball at the local Community Center.

Work Out of the (Tues) Day

WOD


Superset Flat barbell bench press with Burpees. 
Keeping the weight constant, do 5 sets of 5 and 8 reps respectively
Rest as needed but as little as possible

Finish with stretching all around the shoulder area

Work Out of the (Mon) Day

Happy Valentine's Day! Try to take it easy on the chocolate.

WOD

Straightset Barbell back squats
7 sets of 5-10 reps each
Rest as needed but as little as possible. Then...

Superset 30" Box jumps with Modified reaching sit-ups
3 sets of 8 and 12 reps each, respectively. Rest as needed but as little as possible. Then...



Finish with stretching for the low-back, through the hips and into the entire leg.