Monday 111107

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.
Amy K. is glad to be here, and we're glad too.  Welcome Amy!

Ahh, that extra hour of sleep yesterday was great, but now back to the grind of the work week ahead.  What better way to start it off right than to have a great breakfast.  Of course, lately I'm finding it more difficult to find the time to make the tasty hot breakfast I love.  But I know that being able to fuel my body with a macronutrient balanced, real food breakfast is the way to set myself up for making good choices all day long.  So in the hopes of keeping most of my favorite yummy breakfast foods included, I set off to make it convenient, portable, and delicious.  The best part of the recipe below is I can keep it affordable and fun by using whatever veggies/meat is on sale each week and keep my taste buds happy.


Dozen eggs
1lb sausage or bacon (we found hot chicken sausage on sale–favorite so far!)
Veggies on sale (this week it was broccoli, asparagus, green onion, bell pepper)
Herb of choice (my favorite is cilantro)


Preheat oven to 350 and grease with two muffin pans with olive oil.
Cook and drain the sausage/bacon/mystery meat.
Whisk all your eggs in a big bowl.  
Throw all your veggies into the food processor until finely chopped but NOT smooth
Add this mixture to the eggs.  
Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 16-20 eggcakes).  Bake for 20-25 minutes or until the eggs are set in the middle.  

These are easy to block out, heat up and eat on the go if needed–Enjoy!


  1. Sarah Lev :

    As if Fight Gone Bad is not brutal enough….This was awesome this morning!!

  2. Guacamole is a great food for losing weight – full of healthy fats that will lower your bad cholesterol.

  3. James (O.G.) :

    Awesome job on the box jumps this morning, Lev. 15 is ridiculous.

  4. Sara Lew :

    Ummm those shoes are radical.

  5. Kim :

    Against The Grain: How Wheat Wrecks Your Health And Physique

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