ACF 6/19/13

 

Nikolas caught on film roughing me up and throwing me to the ground!

 

Workout of the Day

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

 

Sleep is More Important than Food
RECOVERY PART 1

 

 

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8 Responses to “ACF 6/19/13”

  1. FireSteve 2013-06-19 at 07:59 #

    Come on people, start commenting or we are going to have some burpees to do. Today is going to be a core burner.

  2. Molly 2013-06-19 at 08:43 #

    barbell TGUs are no joke! have fun with this one. I’m nursing my first real CF injury (rib cage slam to pull up bar during warm up bar muscle up – ouch!). getting lots of extra sleep, stretching, drinking bone broth and aloe vera juice. “I’ll be back.”

    • FireSteve 2013-06-19 at 11:45 #

      Take your time and heal up well. With a little time off you will come back stronger.

  3. Kelsey 2013-06-19 at 08:46 #

    Aww man this looks like a good one, fingers and toes crossed I get out of work at a reasonable time. I knew you had it in you Nik!

  4. Dan 2013-06-19 at 09:12 #

    Lots of new faces, welcome folks!!

  5. Jenny Topping 2013-06-19 at 11:43 #

    My arms are SORE from todays workout!!!! Its a good one for building the upper body!!!

  6. FireSteve 2013-06-19 at 11:55 #

    Talking to a few people this am they wanted a recipe I created, so here it is.

    Puerto Rican Lasagna

    3 plantains
    1-2 T honey
    1 T cinnamon

    2 lbs ground beef (I used 1 lb elk and 1 lb grass fed)
    1T cumin
    1T chili powder
    1 1/2 t garlic powder
    1 1/2 t onion powder
    1 t smoked paprika
    1 t salt
    1 t pepper
    1/2 a pasilla or poplano pepper roasted and pureed (can eliminate if you want it a bit milder)
    10-15 green olives cut in half
    1 large can tomato sauce

    2 cup grated whole milk cheddar or jack cheese
    1 red pepper roasted and julienned

    Turn oven to 350
    Steam the plantains until soft (10-12 min)
    Mash plantains and mix with honey and cinnamon
    Press the mash into the bottom of a 9×9 pan

    Brown the meat. When about 2/3 of the way cooked add all the spice, mix well.
    Add the olives and tomato sauce, cover and simmer for 15-20 min.
    Pour the meat on top of the plantains
    Cover with cheese to your liking.
    Add the roasted red peppers to the top.
    Cover and bake for about 30 min, or until heated through.
    Remove and let stand for 10-15 min

    Enjoy with sliced avocado.

  7. Molly 2013-06-19 at 12:10 #

    ooh. puerto rican lasagna sounds delicious!

    just got home from the farmer’s market out at dewitt center, off of bell road. it’s every wednesday morning during the summer. not as big as saturday’s market in old town, but still a great place to stock up on local produce. there are also vendors with gourmet pet food, handmade sausage, and fresh cheese.

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