WOD 4.6.12

For time:

800m run
10 rounds of the couplet:
10 Knees to elbows
10 Hug-a-twinky
800m run

Go to http://www.drillsandskills.com/skills/cond/core for instructions on how to do a Hug-a-twinky. Most of us don't have a vaulting horse, but if you have a GHD, you can lie face down with your head toward the foot plate and hang your feet down over the hip pads. Think of the movement as a reverse-hyper without the resistance.

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WOD 4.5.12

3 Rounds for time:

50 SDHP, 45# barbell
Walking Lunges, 50ft.
10 Chest to bar pull-ups

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WOD 4.4.12

For time:

155# Squat Clean and Jerk, 30 reps

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FREE INTRO & STARTING POINT CLASSES EXPIRE ON MONDAY APRIL 16th! ACT NOW!!!

Effective immediately!

For a limited time only, X Four Three will be offering its 1 month Starting Point classes (8 classes, 2 times a week) for FREE!!! An intro session is still required. That means everyone gets a total of 9 classes for free. There are no excuses not to take advantage of this opportunity to get on the path to greater health and fitness!!! 

This offer expires Monday April 16th 2012.

*As long as your first class is on or before Monday April 16th, you are eligible for the Free Starting Point classes.

For more information and to schedule your intro session and the first of 8 free Starting Point classes email:

xfourthree@gmail.com

or

alexmeade23@facebook.com

WOD 4.3.12

5 rounds for time of:

45# barbell Overhead walking lunge, 50 feet
21 Burpees

Let trailing knee gently touch the ground on each lunge.

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"True friends are like diamonds, precious and rare. False friends are like autumn leaves, found everywhere."-Bruce Lee

Paleo Chicken Nuggets

INGREDIENTS:

-1 lb. ground chicken

-1 egg yolk

-1 tsp onion powder

-1/4 tsp garlic powder

-1/4 cup + 1/2 cup almond flour

-1/2 cup dessicated coconut*

-1/2 cup coconut oil

-Salt and pepper

METHOD:

In a bowl, combine 1/4 cup of almond flour, 1/2 cup of dessicated coconut and some salt and pepper. Mix it around with your hands to in corporate the ingredients. In a separate bowl, combine the ground chicken, 1/2 cup of almond flour, onion and garlic powder, egg yolk and some salt and pepper. Mix it with your hands until everything has been incorporated.

In a saute pan, melt the coconut oil on medium heat.

Take about 2 tablespoons of the chicken mixture and roll into the shape of a ball. Drop it into the almond/coconut mixture and roll the chicken ball around with the fingers. Make sure it’s completely coated. Repeat this process with the rest of the chicken. After the chicken balls are coated, press flat to make them into chicken nuggets. Place the nuggets in the saute pan and cook on each side until nice and brown. 

*Dessicated coconut is dried, finely shredded, unsweetened meat of the coconut. It’s the perfect size to replicate a bread crumb. If you can’t find it at your natural foods grocery store, you can always order it from Amazon.

Base recipe from: http://www.health-bent.com/poultry/paleo-chicken-nuggets

Teresa and I didn't make the curry mustard sauce this time around. We had leftover paleo BBQ sauce, some paleo teriyaki sauce, and some store bought garlic chili pepper sauce (very spicy) that we used when we made the paleo orange chicken recipe. 

WOD 4.2.12

Apologies for the lack of posts for today. We will make up for it with some extra recipes or articles this week.

For time:

200m run
15-12-9
Squats
Push-ups
Pull-ups
200m run

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"Fitness needs to be perceived as fun and games or we subconsciously avoid it."-Alan Thicke