Burner WODS for Week of May 30th

Burner 1

10 Rounds
100 M sprint
10 Burpees
30 sec squat holds

Burner 2 

400 M on 4 min for 32 min
****Run 400 M sprint every 4 min for 32 min





Burner 3


EMOM for 10 mins
40 DU's then max air squats for remainder of min

Pecan Crusted Chicken from Everyday Paleo

I have had this recipe before and loved it so much I decided it was a must make again.  I made it for one of my weekly meals. 


Pecan Crusted Chicken
4 chicken breasts
1/2 cup organic spicy brown mustard
2 tbsp raw organic honey
1 cup pecans
sea salt
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey.  Toss the pecans in a food processor and pulse until the nuts are finely chopped.  Pour the chopped pecans either on a plate or in a pie pan if you have one.  Using a paper towel, remove any excess moisture from the outside of your chicken breasts.  Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides.  Transfer chicken to the chopped pecans and again cover both sides.  Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt.  Bake at 350 for 45 minutes or until the chicken juices run clear.

 http://everydaypaleo.com/2010/05/01/pecan-crusted-chicken/

Great Article "Are Carbs more addictive than Cocaine?"

http://www.details.com/style-advice/the-body/201103/carbs-caffeine-food-cocaine-addiction?mbid=synd_yshine






This article makes you think a bit!!  :)

Bangin Burner Workouts for Week of th 23rd

This week I tried to incorporate some nice new elements.  It gives you a chance to Enjoy the amazing SoCal weather !  Have Fun!!

               Burner 1

Five rounds for time of:
Swim 50 meters
25 burpees


**Try a cool open water swim or in a pool.  All out effort!!!!





Burner 2
"Peterson's Ghost" Compliments of CFE 

Run WOD Only.
Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min,  1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile .


Burner 3 
"Butt Burner"
400M walking Lunge

Going Into week 3 Bangin Beach Bod Contest

I must tell you that going into week three of the this contest I am feeling really good as well as noticing small changes.  I am not holding as much water, my ab muscles are starting to show through more.  I work out in a sports bra at least 3 times a week.  Those of you that know me well,  know that used to be unheard of for me.  My confidence level is a little better and I am overall happier and feel great.  My workouts have been stronger,and my body has had a few less tweaks.  Those of you that are doing zone blocks I am right around 14-16 Protein blocks daily about 10-14 carb blocks depending on the day and about 2 X fat or to be exact 20-22 blocks of fat. 

I am getting closer to my goal that I am working towards and I gave myself a deadline of the last weekend of the month.  If I stay on the right track I will be there in no time.  I have been doing well with taking out certain kinds of nuts, almond butter and bananas.  To be honest I haven' t had almond butter and bananas in over 3 weeks.  I used to be addicted and it was like my crack, now I don't even miss it.  Interesting how that works out!!!  I have had a few small cheat meals with sugar and to be honest I don't have the urge to turn into the cookie monster and devour all sugar in site and binge on it.  I am okay with a small brownie and after that it becomes overwhelming.  Even sugar free gum and coke zero tastes so sweet it is almost too much.  My taste buds have switched a little bit instead of craving carbs and sugar I want fat.  It is interesting what your body will do if you switch to eat the way you are supposed to. I only have two sugar cheats, as I promised myself, left until the end of June and I am oddly okay with it.  Last week I cheated with some amazing sushi.  This week I am thinking it may have to be a Dairy Queen Blizzard or Wings.  :)

Keep up the good work!

Burner Workouts for Week of May 16th

Burner 1 

7 X 2 mins All Out effort for distance
Rest 1 min between

(Row, Swim, Bike, Run)


Burner 2

45 min Trail Run

**Try and check out some new scenery!! Some cool places Casper's Park, El Moro Canyon. 



Burner 3 

Advanced
"Flight Simulator"
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

**** All DU's must be separated by set.  If you mess up at 20 of 25 you have to start over. 

***** Mod for DU's Tuck jumps, Note all tuck jumps must be unbroken not stopping in each set to count or must restart set 



Burner 4

Tabata
20secs work / 10 rest of each exercise for 8 Rounds each exercise
-bottom to bottom squats (hold in bottom of squat during 10 sec rest)
-Pushups (hold in plank on forearms for 10 sec rest)
- Hollow rocks (hold hollow for rest adv.)  Mod is V-ups

GET SOME!!!!!

Chicken Larb from Cooking Light

 I am always looking for new and interesting Paleo food to make with interesting flavors. I hate getting bored with food and I really like to cook.   I am going to give this a try this week.  I have had this made for me before and I really liked it.  I am going to put my own special Amanda spin on it as I always tweak every recipe I use to make it my own.  I always share so here you go!!

Ingredients

• 2 tablespoons red curry paste
• 1 pound skinless, boneless chicken breast halves
• 1/2 teaspoon salt
• 1 tablespoon canola oil
• 1/3 cup chopped English cucumber
• 1/4 cup finely chopped shallots
• 3 tablespoons chopped cilantro
• 2 tablespoons fresh lime juice
• 8 cabbage leaves
• Thai chile paste (optional)

Preparation

• 1. Combine curry paste, chicken, and salt in a food processor; process until smooth. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; sauté 6 minutes or until done, stirring to crumble. Remove pan from heat; stir in cucumber and next 3 ingredients (through juice). Place 2 cabbage leaves on each of 4 plates; divide chicken mixture evenly among leaves. Serve with chile paste, if desired.