Sunday, April 28, 2013


20 Reverse Snow Angels
Overhead Band Distraction
Posterior flossing with band

Gymnastics Strength:

15 minutes or 3 Rounds for quality:
5 Strict Handstand Pushups
5 Kipping Handstand Pushups
5 Ring Pullups/ Strict Pull-ups
5 Butterfly Pull-ups

Classic Conditioning:

AMRAP 17 minutes:
8 Turkish get-ups, Right arm
20 KB Swings
12 Goblet Squats
20 KB Swings
8 Turkish Get-ups, left arm
20 KB Swings
12 Goblet Squats
20 KB Swings

Notes: Ideally use a single Kettlebell for all Movements, but a DB may be subbed for the TGU if needed.  Focus on the proper sequence for the TGU, not just getting up and down quickly.

Advanced Conditioning:

With a single 72#/53# kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
-22 min Cap

Notes: Use a kettle bell weight that you can keep moving. The Overhead Squats are performed as a one arm Overhead Squat.

Cool Down:

German stretch
10 Wall extensions
Couch stretch

Caption please.

Adapted from Make it Paleo… 



  • 1 lb Skirt Steak

  • 1 tsp Black Pepper

  • 1 Red Bell Pepper, seeded, and thinly sliced

  • 1 Tbsp Coconut Oil, Organic

  • 1 tsp Chipotle Pepper

  • 1 tsp Cumin

  • 4 cloves Garlic, minced

  • 1 Yellow Bell Pepper, seeded, and thinly sliced

  • 1 Vidalia Onion, thinly sliced

  • 2 cup Baby Bella Mushrooms, sliced

  • 1 tsp Salt

  • 1/8 cup Lime Juice


  1. Rinse skirt steak under cool water and pat dry.

  2. Carefully remove any remaining silver skin from the steak.

  3. Place steak in a 1-gallon ziplock bag and set aside.

  4. In a small mixing bowl, lime juice, salt, pepper, chipotle, cumin, and garlic.

  5. Pour marinade over steak, seal bag, and toss to evenly coat the entire skirt steak.

  6. Place in the refrigerator and marinate up to 24 hours.

  7. Preheat grill to 500°F, 10 minutes prior to cooking.

  8. Remove steak from the refrigerator and bring up to room temperature.

  9. Grill steak 3–4 minutes per side.

  10. Allow to rest for 5 minutes after cooking, then cut steak in thin strips.

  11. Heat coconut oil on medium heat in a cast-iron skillet.

  12. Add vegetables and seasonings, and sauté until onions are translucent and peppers have softened.

  13. Remove from heat and set aside.

  14. Turn oven to broil at 500°F, and raise oven rack to the top level.

  15. Place vegetables in cast-iron skillet under the broiler for 3–5 minutes.

  16. Serve steak topped with vegetables, and with a side of guacamole.



You might also like