Wednesday 111109

For perfect practice:

Handstands or walking 
Turkish get-ups
Parallell bars 
Strict muscle-ups

In this workout there are four skill stations.  At each station you wil have 10 minutes to work on that skill.  Rotate after 10 minutes to the next station.  Your coach will give you guidlines as to what needs to be completed in the 10 minutes.

Post to comments.

A new found love to keep you on track, shredded broccoli, it's like candy.

Broccoli, why are you making me eat it coach?

Over the past 20 years numerous studies have concluded again and again that people who eat and abundance of broccoli have fewer cancers of the colon, breast, cervix, lungs, prostate, esophagus, larynx, and bladder.  The reason lies in broccoli's abundance of disease fighting compounds (Micro-nutrients).  For example, broccoli contains indoles, which can help inactivate harmful estrogen's that can promote the growth of tumors.  Researchers at John Hopkins University discovered another compound in broccoli called sulforaphane that stimulates animal and human cells to produce cancer-fighting enzymes.  As if this weren't enough, broccoli is also rich in beta-carotene, another well-known cancer fighter.

All in all, one broccoli spear contains about half the RDA for beta-carotene, more than twice the RDA for Vitamin C, a healthy dose of potassium and calcium, folic acid, selenium and lets not forget fiber.  Micro-nutrient essential for a plethora of metabolic processes.

So, eat more broccoli.  No one ever knows they needs these special micro-nutrients until it's too late.  I found shredding it in the food processor once a week gives me a lot of options and it tastes better, like in the eggs above.

Zone blocks = 3 cups whole.


  1. “shredded broccoli, it’s like candy.”
    I’m not sure if I’d go THAT far. lol… it is broccoli after all.
    That said, it IS one of my preferred veggies.

  2. dane :

    That was fun today. 1st strict muscle up today.

  3. Matt :

    YAY Dane!

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