Friday, July 27, 2012

Warm-up: Coach specific

Mobility/Skill: Burgener Warm-up

Strength: 5×5 UB (Unbroken) Power Snatch

Three rounds for time of-
115 pound Split snatch, alternating legs, 8 reps (75#)
16 KB swings (70/53)
Run 400 meters

Check out THAT squat! Be-yoooo-ti-ful!

Here’s an excerpt from “It Starts With Food” by Dallas & Melissa Hartwig (a great resource for nutritional info!):


Ground meat is very versatile and cooks quickly, so a variety of meals are only a few minutes away at any time. Experiment with beef, lamb, pork, turkey, and bison.


1-2 Tbsp cooking fat – 1 medium onion, diced – 2 lbs ground meat (options above) – salt & black pepper – garlic powder

Heat a large skillet over medium-high heat for about 3 minutes. Add cooking fat and allow it to melt. Add the onion, and saute, stirring with a wooden spoon, until crisp-tender and translucent, about 5 minutes. Crumble the ground meat into the pan with your hands, then break up large chunks using the wooden spoon. Season generously with salt, pepper, and garlic powder. Continue to cook and stir until the meat has no pink spots, about 7-10 minutes. If you’re not using grass-fed or pastured meat, drain the excess fat before you dig in.

To make a one-skillet meal, cook 1-2 cups of vegetables per person. Then, place another 1-2 Tbsp cooking fat in a large skillet over medium-high heat. Add cooked ground meat and vegetables and season to your liking. Saute until heated through.

For Asian Beef and Broccoli – use ground beef, broccoli, carrots, red bell pepper, 1 tsp coconut aminos, 1/8 tsp each cinnamon and ginger. Serve on a bed of raw baby spinach for extra veggies. Sprinkle with toasted sesame seeds and sliced scallions. Add orange slices for dessert, just like you get in a Chinese restaurant.


For a kid-pleasing Morning Mix – use ground pork or turkey, diced apple, 1/8 tps each cinnamon and nutmeg.