07-08-10
Wednesday, July 7th, 2010Due to a family emergency this Saturday’s class with Rocky will not be at the beach. Class will at the regular start time (8:00am) at the box.
Workout of the Day
With 55% of your 1 rep Max Shoulder Press: 5 Reps
With 60 % of your 1 rep Max Shoulder Press: 5 Reps
With 65% of your 1 rep Max Shoulder Press: AMRAP
once you are warm, this should take no longer than 15 minutes.
Rest and set up the box for….
Annie
50-40-30-20-10 of Double Unders and Situps
Still no double unders? Triple the reps
Check out one of the best in the business doing today’s WOD. Chris Spealler…
Dinner…
Fresh veggies, I used asparagus, bell pepper, squash, zucchini and onion
Seafood, 4 ounces of Mahi and about 7 large scallops.
Spices, seasalt, coarse black pepper, Old Bay and smoked paprika.
Slightly brown the veggies in a pan with some hot coconut oil
Rub the Mahi with Olive oil, season to your liking and place on a large sheet of foil.
Add the veggies and a pat of butter. Fold up the ends of the foil nice and tight.
Place in the oven on 350 for 10 minutes.
Season the scallops with salt & pepper and sear for about 2 minutes in hot coconut oil.
ENJOY!