Tabata Something Else 04-06-2010
Paleo meal of the day brought to you by our own Helena. If any of you have any good recipes please take a picture and send them to me so I can post them.
Turkey Meatloaf:
1 pound ground turkey
Half of a big onion, finely chopped
4 tablespoons of minced garlic
6 slices of turkey bacon, chopped
Dash of sea salt
Cracked black pepper
2 tablespoons of olive oil
Mix everything together until well combined, then spread out on a baking sheet. I like to spread it out to a 3/4 of an inch layer so it gets a little crispy. Bake at 450 degrees for about 15-20 minutes, then broil for another 5-10 to get the color on top. I had it with romaine, spinach, and carrots. Drizzled the salad with some olive oil and cracked some black pepper on it. I hope it looks as good as it tastes!!
The good news, everyone finishes in the same amount of time. The other good news, this work out is a butt kicker. But hey they did it on the main site last week so I couldn’t resist.
“Parkour Training” with Rafe Kelley – video [wmv] [mov]
This weeks Warm up:
100 double unders or as many as you can get do in 10 minutes. Try to get a better score each day this week.
Strength:
7×1 Split Jerk
WOD:
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Running
Read Saturday’s post about how we’ll be doing the running workouts for a while (at least for training for the first few 5k and 10ks of the season). I (Reid) will be posting these in addition to Greg’s WOD posts on Tuesday, Thursday, and Saturday.
2×5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
Post distances to Beyond the Whiteboard. I did this on Monday on the 800m course and wore my Garmin to record distances. You can approximate distances on our 400M or 800M course around the buildings.
