Always Learning…

Sunday, April 14, 2013

Remember that this is the last day to complete your EIE challenge data!


Internal rotation smash w/barbell
Keg drill
Assisted bottom of squat

Classic Strength:

7×2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.

Advanced Strength:

Every 30 seconds for 4 minutes:
1 Clean and Jerk (full) @ 80%
Then, when the clock hits 5:00-
3:00 to complete
3x ME (unbroken) Clean & Jerks @ 75%

Notes the ME UB Clean & Jerks are basically UB touch and go reps. Score is total of all three sets within the 3:00 cap.


In teams of 2:

20 minute AMRAP of:
30 Lateral Burpees over BB (alternate every 5 Reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95/65# (1 Partner completes all 20 per round-teams alternate every round)
30 Abmat Sit-ups (the other partner- who did not complete the lunges- completes all 30 per round)
20 Power Snatches 95/65# (Partners alternate every 5 Reps)

Cool Down:

10 Wall extensions
15 PVC Dislocates
20 Good mornings


It’s beach time!

Last week, I had the opportunity to attend a paleo cooking class taught by Nell Stephenson author of “Paleoista” and one of the collaborators of “The Paleo Diet Cookbook” with Dr. Loren Cordain, PhD and Lorrie Cordain. It was a very fun and interactive experience. Nell is very very knowledgeable on the paleo lifestyle, enthusiastic, passionate, and personable. For the class we met up at the Santa Monica farmers market to shop for the ingredients for what we were going to make later that afternoon. We then headed over to the gourmandise cooking kitchen on Third street to prepare an amazing lunch! Nell cooked cedar plank salmon, guac with raw veggies, and an awesome kale salad. The entire time we were shopping for the ingredients, prepping, cooking, and eating she was sharing every piece of knowledge she had and answered every question we threw at her. It was a fantastic way to start my Saturday, I learned new things and it reinforced old. I wanted to share the simple and tasty salmon recipe that we cooked in the class, the basil with the salmon is absolutely delicious. When I make this at home I am going to incorporate some sun-dried tomatoes next time : ) Nell also mentioned a LA paleo meet up group that she created. Anyone can join! So if you want some more resources or support you might want to check it out at her site

Pictured: Jamaican Jerk Cedar Plank Salmon

Cook time: 15-20 mins
Total time: 15 mins
Serves: 4
  • 1 pound fresh wild salmon fillet, skin on
  • Bundle of fresh basil
  • Olive Oil
  • Cedar Planks (Soak in water ahead of time)
  1. Preheat oven to 450 F
  2. Place a layer of basil on the cedar plank wood (a couple handfuls)
  3. Place salmon skin side up on top of basil and cedar wood.
  4. Poor some olive oil on top of the salmon skin and rub on.
  5. Cook 15 – 20 minutes until cooked to your preferred level of doneness
  6. Enjoy alongside a salad or some veggies!


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