Author Archive


Posted on: February 25th, 2015 by Josee No Comments




3 sets

Gymnast stretch x10

Pike bounce x10

Straddle oblique x 5/side


Straddle press 5×5

Heavy KB swings 5×12

KB sit up 5×5


Bear Crawl low knees

Frog hop

Duck walk




Posted on: February 24th, 2015 by Josee No Comments

Balance day!

Wrist stretch 2mins

Wrist prep

3 sets

First knuckle x10

Wrist rockers x10

Wrist PU x10

Dorsal x10

After each set do 20 hollow rocks and 20 arch body rocks

Line work

3 sets of each

Plank hip taps x8/side / Cossaks x8

Reverse grip dislocate (grounded,keeping HS line) x8 / Step behind x8

Over stacked, stacked & under stacked HS drill x8reps / Twisting squats x8

15mins of HS practice.

wall runners, kick ups, heel pulls, wall walks…..




Friday & Saturday

Posted on: February 19th, 2015 by Josee No Comments

Friday & Saturday




Windmill 5×5

With Shrimp Squat x 5/side



3-5 sets

Gymnast Stretch x 5

Hawaiian Squat x 5

Leg Raise x 5

Tuck Jump x 5

Oblique Raise x 5


GST 2:

10 Minute Core Blast



830 – class

10 – stretch




Posted on: February 18th, 2015 by Josee No Comments



3 sets

Diagonal stretch x 5/side

Pelvic tilt x20

Hip swivel x10/side



Front squat 5x4r

BTN press 3×6

Good mornings 3×6

5-8 Ring rows after each set



Posted on: February 17th, 2015 by Josee No Comments



Wrist stretch 2 mins

Wrist prep

4 sets

after each set do 15 hollow rocks and 15 arch body rocks

First knuckle x 5r

Wrist P.U. x 5r

Wrist Rock x 5r

Finger tip x 5r

Line prep

3 sets of ea.

Plank hold 60s / Loaded dislocate reverse grip x10r

Elbow side plank twist x 10r / Cossak x 10r

Angry cats x 30s / Knees in squat x 10r

Play 15mins

Kick up to partner

Over stacked/ under stacked drill

Wall runners/ cast wall walks







GST Friday

Posted on: February 12th, 2015 by Josee No Comments

GST Friday


3 sets

Bear crawl / 15 hollow rocks

Table top rotation / 15 hollow rocks

Cossack walk/ 15 hollow rocks



4 sets

Jefferson curl x10

tucks ups or v ups x15

Active hang reps x10



4 sets

Plank hold shoulder/hip  taps x10/side

Running man x10

Loaded dislocates (grounded) x10



10 mins

Back bridge work

hips/thoracic ext/ shoulders




Bone Broth

Posted on: February 12th, 2015 by Josee No Comments

“A good broth will resurrect the dead” – South american proverb.

A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, heals sore throats, nurtures the sick, puts sparkle in love life–so say grandmothers, midwives and healers



Chicken Stock

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.
If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

Beef Stock

about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
l bunch parsley

Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.

Fish Stock

3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley
1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water

Ideally, fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market preboned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn’t charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.
Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.


Posted on: January 13th, 2015 by Josee No Comments

Balance Day

Skip 5mins

Wrist stretch. 2mins

2-3 sets of each

First Knuckle x10r / Loaded Dislocates reverse grip x10r

Finn Push ups x10r / Bar hang 30s

Finger tip pu x10r / Pelvic Tilts x10r


3 of each.

HS line drill face down x60s/step behinds x6/side

Wall walks (or feet elevated walks) x 1-3/ shrimp squat x 6/side


Kick up 6/side

Partnered HS holds 30s x3

Lat stretch on stahl bars holds 30s/side








Posted on: January 12th, 2015 by Josee No Comments



Front Squat



3 sets

Diagonal stretch 5/side

Tri/Lat Stretch x 60sec

Ring Row 12r


Prowler Suicide



Posted on: January 11th, 2015 by Josee No Comments



New wave….

Back Squat



Push up 6r



4 sets

Jeff curl x5

Arch body hold 36s

Walking lung -Turf

Active hang reps x12



8 mins of

Box jumps x5

KB swings X10

Tuck ups x15