Sunday Funday

Sunday, November 25, 2012

Jog 400 meters
Assisted bottom of squat
Shoulder distraction w/ band
Samson stretch

Gymnastics warm-up:
4 rounds or 15 minutes of:
Handstand hold, 20 seconds
10 False grip pull ups on rings or false grip ring rows
5 Ring dips, 5 second descent, explode up

Notes:  Experiment with both facing and facing away from the wall on the handstand holds.  Freestanding if you can!  Really try to maintain false grip on the pull-up/rows.  Use this opportunity to feel what it’s like on the wrists and get used to it.  Keep the rings close on the dips!

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Cool down:
2 rounds of:
10 Strict toes-2-bar
10 Hip extensions
10 Light kettlebell swings

Roll out quads, lats


I hope everyone had a wonderful thanksgiving!! Here is a recipe from one of our members Bob M. : ) We enjoyed this dish the whole weekend at Jtree! It was a great addition to our breakfast! As always, ENJOY : )

Spicy Chicken Sausage and Sweet Potato Hash

 2 Tbs extra virgin olive oil (or bacon fat or coconut oil)

2 pkgs. (approx. 24 oz. total) Sweet Apple Chicken Sausage (I use Trader Joe’s), chopped

1 large thinly sliced yellow onion

1 clove garlic, minced

2 large sweet potatoes, shredded

2 small (or 1 larger) parsnips, shredded

1 T chipotle peppers, minced

1 T fresh thyme, or 1 tsp dried

 1. Saute the onions in 1 Tbs. of olive oil over low heat for approx. 30 minutes until they are golden and sweet tasting. Add in the chopped garlic during the last 5 minutes of this process.

 2. Brown the sausage in 1 Tbs. of olive oil in a sauté pan over med-high heat. You may have to do this in batches. Remove and set aside.

 3. While doing the above, shred the sweet potatoes and parsnips using the rough side of a box grater or a food processor.

 4. Fold the caramelized onions into the sweet potato and parsnip mixture, add the chipotle peppers and thyme; season with salt and pepper. Cook on medium heat for 15-20 minutes in the pan the sausage was cooked in, stirring occasionally. (You may need to do this in batches depending on the size of your pan, or alternatively use a large pot/dutch oven.) Add the sausage back in and toss to combine.


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