Monday Workout

ACTIVE X 
Teams of 3
Rotate

1st person 
100 pull ups
200 push ups
300 sit ups
200 lunges
100 wall balls

2nd person (timers once they come back switch)
200 meters

3rd person
10 burpes

Thursday!

Workout:


Crossfit:

Strength
7 x 3 Push Press Elite/Adv. 3 to 4 Minute Rest Intervals
7 x 8 Push Press L2, L3 2 to 3 Minute Rest Intervals

Australian Hero WOD
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings 1.5 pood
15 Knees to Elbows
9 Ring Dips

Run:
Tempo Run: 40 minutes 8 minute pace


Pete's Paleo Meals this week! 

Week 1:
Bacon Dashi greens with prickled romanesco cauliflower and pork butt
Confit turkey breast, pomegranate roast turnips and skillet greens
Mushroom, carrot, rutabaga, chicken game stew
San Marzano tomatoes and chicken with spaghetti squash and sweet potatoes
Roasted garlic elk kebobs, pickled red cabbage and braised black pepper fennel
Grass fed ground beef in a tomatillo green chili
Curried duck tenderloin with carrots, broccoli, snap peas and pepper stir fry
Grass fed, clove braised brisket, cherry gastrique, hakueri turnips and sweet potato
Pickled U-15 shrimp, field greens and roasted winter vegetables
Grilled grass fed skirt steak, citrus scented beets and roasted eggplant
Snacks:
Tropical Paleo granola (Brazil nuts, coconut, mango, pepitas)
Beet and sweet potato chips
Paleo Treat's Mustang Bar


Additions: 

 

• Breakfast  

• Breakfast Casserole
  
  1 pound breakfast sausage
  1 large sweet potato or 2 medium to small, diced
  
  2-3 cups fresh baby spinach, chopped
  
  1 green onion, diced
  
  10-12 large eggs
  
  sea salt and fresh ground pepper to taste

• Italian Frittata Recipe

    1 Tablespoon olive oil

  1 large sweet onion finely chopped

  1 green pepper, finely chopped

  1 red bell pepper, finely chopped

  1 jalapeño pepper, finely chopped; 

  12 large eggs, whisked, 

  ½ teaspoon black pepper; 

  ¼ teaspoon sea salt 

   

  
  •  Snacks 
  • Lara bars 
  • fruit 
  • dried unsweetened fruit 
  • plantain chips
  • bacon and granny smith apple

   

  
  

   

Wednesday

Workout:



Swim Workout: 
Warm-Up
• 200 swim
• 100 kick

Work-out
4x:
• 1x25 (15 yd. fast/10 yd. easy) :40
• 1x25 (10 yd. easy/15 yd. fast) :40
• 1x25 easy :40
• 1x25 fast :40
1x:
• 100 easy
2x:
• 4x75 (descend 1-4) 1:30
1x:
• 100 easy
Warm-Down
• 200 Easy
Total: 1,800 yd



Blogs I follow: 
Check them out!

•  http://skinnyrunner.com/
•  http://www.hungryrunnergirl.com/
•  http://fitnessista.com/
•  http://stupideasypaleo.com/

 

Tuesday Workout

Workout:
Run:

1 Mile W/U
4X
3 minutes fast (6:19 pace)
2 minutes off 
1 mile cool down

Crossfit:

Power
10 Minute EMOM 2 Clean Pulls + 1 Squat Clean or Power Clean for Beginners
WOD
For time:
25 Pull Ups
30 Double-Unders
3 Power Cleans L1 155/115# L2 135/95 L3 115/85
30 Wall Balls 20/14#
6 Power Cleans @ 155/115#
15 T2B
9 Power Cleans @ 155/115#
15 T2B
6 Power Cleans @ 155/115#
30 Wall Balls 20/14#
3 Power Cleans @ 155/115#
30 Double-Unders

25 Pull Ups

Paleo Lunch! 
Turkey Burger

Workout

Workout: 
ACTIVEX

12lb wall ball through whole thing

15 wallballs
Upstairs with ball overhead
throw ball to one side (100 meters)
15 lunges
 throw ball to one side (100 meters)
15 push ups
throw ball to one side (100 meters)
15 crunches
throw ball to one side (100 meters)
15chest push outs
Downstairs ball overhead
AMRAP (30 minutes)

2 mile run shake out (8 minute pace)

Weekend Recap

Saturday:
Workout
Crossfit:

Nutrition expo on paleo... Pete's Paleo (see below)

Team WOD:
1/4 Mile
60 DB Thusters
60 Hand Stand P/U
1/4 Mile
60 Toes to bar
60 Dips
1/4 Mile
60 Clap P/U
60
1/4 Mile


Pete Paleo:
http://petespremadepaleo.com/
30 Day Challenge

30 Days of paleo starting Thursday!
$400 ($100 a week) 10 meals and 5 snacks a week

Saturday Night:
Drank way to much! Going to take off drinking for a while. 
Focus on Training

Work Out and Training Attire

     

 Stores:  

lululemon 

Zoot
Pro Compression 
Swim Outlet 
ACTIVE Gear Up
Oakely