Thursday, July 18, 2013

Hang Power Snatch Fitness Workout #137

Day 19/112

4 Rounds for Time of:
10 Hang Power Snatch (95/65)
5 Toes to Bar
10 Overhead Walking Lunges (95/65)
5 Calorie Row

2 Rounds of:
15 High Kicks, right
15 High Kicks, left
10 Around the Worlds (45/25), right
10 Around the Worlds (45/25), left

Wednesday, July 17, 2013

Hang Power Clean Fitness Workout #136

Day 18/112

AMRAP, 12 Minutes
5 Hang Power Clean (95/65)
10 Wall Balls
20 Double Unders

Up to 10 minutes, practice backwards roll to push-up position
If you have backwards roll to push-up down, work on backwards roll to handstand.

Tuesday, July 16, 2013

Backwards Run Fitness Workout #135

Day 17/112

AMRAP, 20 minutes
400 m Run (backwards)
9 Pistol Squats
6 Burpees

2 Rounds of
9 Ring Row
7 Transition Muscle-Up
5 Ring Dips

'I can't believe it's Paleo' Banana Bread

It's Tuesday, so that means another paleo recipe! I found this one on Eat. Drink. Paleo and while I have not tried it yet, it looks and sounds delicious.

The author recommends glazing the warm bread with creamed coconut or berries; or for the more primal, less paleo readers out there: grass-fed butter or ricotta cheese.

I personally can't wait to try this one! I LOVE banana bread!


  • 2 1/2 ripe bananas (over ripe if possible), broken into chunks
  • 3 tbsp coconut sugar  or other preferred natural sweetener such as raw honey or maple syrup
  • 3 free-range eggs
  • 2 tbsp coconut cream (from the top of the can, without the watery liquid)
  • 3 tbsp coconut oil or macadamia oil
  • 1 1/2 cup almond meal
  • 2 tbsp desiccated coconut (unsweetened please)
  • 3 tbsp tapioca flour
  • 1 tsp cinnamon
  • A good pinch of nutmeg
  • 3/4 tsp gluten free baking powder
  • 2-3 tbsp walnuts, broken up
  • A few dried apricots, chopped up


  • Preheat oven to 165-170C (335F)
  • Place all liquid ingredients in a large bowl and whip using an electric whisk or by hand. Add dry ingredients and combine until well incorporated. 
  • Spray or brush a bread tin with olive oil or some coconut oil to lightly grease. Line the base and sides with non-stick baking paper, allowing it to overhang. Pour the batter into the prepared tin and smooth the surface.
  • Bake for 45 minutes, on the middle shelf. If your loaf tin is deep, you might need to bake for a little longer to ensure the center is cooked. In this case, cover the top with foil towards the end, to prevent over-browning. Insert a wooden toothpick into the center. If it comes out dry it is done.
  • Remove from the oven, let it cool for 5-10 minutes and then, holding the baking paper, pull the loaf onto a rack and let it cool down completely before slicing. Cover with a towel if leaving overnight.
  • Serves: 8 – 10 slices depending on the tin size

Monday, July 15, 2013

Barbara Fitness Workout #134

Day 16/112

Five rounds, each of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

2 Rounds of:
10 Wall Ball Shots (20/14)
10 GHD Sit-Ups
10 Ball Slams (20/14)
60s Sit-Squat Hold

Sunday, July 14, 2013

EMOM Snatch Fitness Workout #133

Day 15/112

EMOM, 12 Minutes
1 Snatch (75% 1RM)
2 Box Jumps (30/24)
3 KB Swings (2p/1.5p)

Row 500m
30 GHD Back Extensions
Row 500m

Phase 1, Charlie - 2013 Mesocycle - Week 2

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Tuesday: Deadlift / 10 Hollow Rocks
Wednesday: Clean / 6 KBS
Thursday: Push Press / 30 Double Unders
Friday: Front Squat / 6 GHD Sit-Ups
Saturday: 4 Rounds, Max Reps Push-Ups, Rest 60s
Sunday: 200m Bear Crawl

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases