Author Archive

Friday

Posted on: August 28th, 2014 by Josee No Comments

Friday

Structural

3 sets

Cherry pickers x10

Gymnast stretch x5

Trunk circles x5/side

Natural leg extension x10

 

Strength

5 sets

Chin up/ring row/ground row x5

Twisting squat x10

Dips x5-10

5 sets

Cuban rotation x 10

Shrimp squat x5

Active hang x20s-Deadhang x20s (one rep, don’t let go of the bar for 40s)

Conditioning

4 sets of each

Supermans x60s

Tuck ups x60s

Straddle glute med raise. 60s

 

 

 

 

 

 

Thursday

Posted on: August 28th, 2014 by Josee No Comments

Thursday

Strength

Clean and Jerk

8×2

Conditioning

4 sets

30 double unders

15 mountain climbers/side

30 KB swings

15 burpees

Paleo Kale salad with creamy lemon dressing

Posted on: August 27th, 2014 by Josee 1 Comment

This recipe is a great way to use up some of the kale growing wildly in your garden.

I serve this salad as a side and sometimes as a main dish with added chicken or turkey.  It’s rich in flavor and in nutrients.

 

Harving a hard time keeping your Paleo diet on track?  Download this paleo meal plan NOW!

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Paleo Creamy Lemon Garlic dressing

Posted on: August 26th, 2014 by Josee 1 Comment

 

I originally made this dressing to toss with a kale salad…. but I love it so much that now I top all my salads with this sweet, citrusy dressing.

Paleo Kale salad with Creamy lemon garlic dressing.

Having a hard time keeping your diet on track?  Click here NOW to download this 2 week meal plan.

 

 

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Tuesday (10am Stretch)

Posted on: August 25th, 2014 by Josee No Comments

Tuesday (10am Stretch)

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Strength/Skill Work:

Good Mornings 4 x 8

Pendlat Row 3 x 12

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Conditioning Work:

STRONGMAN WORKOUT

* All to the street and back.

Farmer’s Walk 

Run

Sandbag Carry – Zercher

Run

Barbell Overhead Carry

Run

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10am – STRETCH

Paleo Coconut chocolate cookies

Posted on: August 25th, 2014 by Josee 1 Comment

 

This recipe is so simple, my 6 year old can make them with her eyes closed.

During this time of year I receive a mass amount of emails and mages asking what I fill my kids lunch bag with.

Here’s an example.

Carrot sticks

Cucumber slices

Homemade apple sauce

3-4 oz of cooked meat (cold or hot in a thermos) or 2 hard boiled eggs

A snack bag of plantain chips

2 paleo cookies

If you’re still struggling with eating clean and staying on track- Download this meal plan now!

 

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Thursday

Posted on: July 10th, 2014 by Josee No Comments

Thursday

Strength/Skill Work:

Turkish Get up 5 x 3/side

* Perform 10 ring rows after each set.

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Structural Work:

2 of each..

Lizard Crawl / Bear Crawl / Frog Hop / Step Behind 

* Perform 10 Hollow Rocks after each crawl

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Conditioning Work:

Run 3 k

Wednesday

Posted on: July 9th, 2014 by Josee No Comments

Wednesday

Strength/Skill Work:

Back Squat 8-6-4

Power Clean 8-6-4

Structural Work:

5 sets

Squat rotations x3/side

Bridge rotations x 3/side

Diagonal stretch x 3/side

Conditioning

kb swing ladder

 

 

 

Paleo Lemon pie

Posted on: July 8th, 2014 by Josee 1 Comment

HAPPY BIRTHDAY TYLER TOUCHETTE.

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Paleo Pancakes

Posted on: July 5th, 2014 by Josee 1 Comment

I started making these for my kids when they were sick of eating eggs for breakfast.  I got quite good at them and have pretty much mastered the pancake. Only 5 ingredients and very easy.