Sunday 141019

As many reps as possible in 3 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes

As many reps as possible in 6 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10 ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes

For time:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Post reps for to comments or BTW

Bacon!! YUM!!

Bacon!! YUM!!

 

 

Chicken BACON Cauliflower Salad – This recipe comes to us from the recipe indexes of Ali Nichols.   You can see below that 1c is equal amounts of 1P – 1CHO – 1F, so add extra macro’s as necessary!  Leave suggestions below of the ingredients you added to make this Zone friendly for you.

Ingredients:

  • 2 Head Cauliflower (6CHO)
  • 3 slices Bacon (3P)
  • ¼ cup Dill Mustard
  • 1 egg yolk
  • salt and pepper
  • 1 large grilled chicken breast
  • Hot Sauce
  • 2 tsp. coconut oil (6F)

Directions:

  • Grill 1 large chicken breast
  • Boil a large pot of water to cook the cauliflower.  Chop up cauliflower into bite sized pieces and place in boiling water.  Cook for about 10 minutes until tender.
  • Drain water and place cooked cauliflower in large bowl.
  • Cook up 3 slices of bacon and cut cooked bacon into small pieces and place in bowl with the cauliflower.
  • Once chicken is cooked, shred chicken and place 5 oz of shredded chicken into cauliflower mixture.
  • For the mustard sauce place ¼ cup of dill mustard into small bowl.  Add 1 egg yolk, 2 tsp of melted coconut oil and a little hot sauce for an extra kick.  Mix well and then add mustard sauce into cauliflower mixture.
  • Easy and simple:)

1 cup = 1P, 1CHO, 1F

GOOD LUCK TO ALL OF THE ATHLETES COMPETING TODAY IN THE RED ROCKS THROWDOWN!  Here are their heat times:
Verve Black – 9am – 1pm – 3:12pm
Verve Blue – 9:20am – 1pm – 3:12pm
Verve Red – 9:40am – 1:25pm – 3:24pm

Comments

  1. i am lorde ya ya ya :

    Yes! This sounds awesome!

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