Stay Warm

Sunday, December 23, 2012


Keg drill
3 Position Wall extensions, hold 30 seconds
Hip extension with band
Ankle mobility with band

Group warm-up to be performed with PVC or bar:

10 Dislocates
5 Behind the neck Snatch grip Push Press
10 Overhead squats
5 High hang snatch
5 Hang snatch
5 Snatch

Classic Programming:

 Barbell Gymnastics:

20 minutes to workup to a heavy snatch. Once technique breaks, drop the weight by 5-10% and perform 2-3 reps.


10 Rounds:
Every 2 minutes perform:
6 Burpees
Run 200 meters

Advanced Programming:

Barbell Gymnastics:

20 minutes to work up to a 1RM Snatch


10 Rounds:
Every 2 minutes perform:
10 Burpees
35 Double-unders

Cool down:

Roll out quads and calves
Straddle, 2 minutes
Reverse plank, 30 seconds


Soup is always comforting in the winter time (Yes, even in Southern California!) This one is even better because it includes avocado and sausage, YAY! Below is the recipe that I adapted from PaleOMG. It is easy, quick, and delicious! Triple Threat, WHAT!! As always have fun and ENJOY : )



Roasted Red Pepper and Avocado Soup with Sausages

Prep time:  Cook time: Total time: Serves: 3-4 

  • 3-4 roasted red peppers, roughly chopped (I used jarred in water kind. but you could roast your own)
  • 1 avocado, pitted
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1 cup canned coconut milk
  • 1 cup vegetable broth
  • ½ lime, juiced
  • 1 tablespoon smoked paprika
  • 1 tablespoon paprika
  • 1 teaspoon red pepper flakes
  • 1 teaspoon dried oregano
  • 2-3 tablespoons fat of choice (I used bacon fat)
  • salt and pepper, to taste
  • ½ avocado, diced (to garnish)
  • chopped cilantro (to garnish)
  • 4-5 cooked sausage of choice (I used a sundried tomato chicken sausage)
  1. Place a saucepan over medium heat, add in your fat, garlic and onion. Cook up onions until they are translucent.
  2. Then add in your roasted red peppers with broth and coconut milk along with your smoked paprika, paprika, red pepper flakes, oregano, and salt and pepper. Let simmer for 8-10 minutes.
  3. While soup is simmering, slice up your sausages and cook on a skillet on both sides.
  4. Once everything has simmered, scoop out your avocado and add to the saucepan along with your lime juice. Then use an immersion blender to mix until soup is smooth and creamy. If you don’t have an immersion blender, add it to your food processor, like I did. I did it in two batches so my kitchen wouldn’t become messier than it already is.
  5. Top soup with diced avocado, chopped cilantro, and sausage. So divine.
 Notes: Use ALL the garnishes. They really do make a huge difference in flavor. Do not cheat your tastebuds.


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