Livin La Vida Legs! Tues, July 21st

Tuesday’s Warmup:
Dynamic joint movements (left side of board)
2-3 times through:
5 pullups, 5 pushups 5 squats
Light run for 1 minute
3 sets of 5 box jump to 20 in box focusing on hip extension and controlled landing.

Tuesday’s WOD:

Happy 29th B-day Kristy S. (many will wish you were turning 10)

For Time:
Row 500 meters
For 180′ (down and back in the gym) execute the following:
Standing Long jump
Where you land, execute 29 squats
Standing Long jump
Where you land, execute 29 squats
… until you complete 180′
Run 400 meters

POST WOD Nutrition (courtesy of OPT):

above 12% body fat – 30g prot/10g carb
8-12% body fat- 30g prot/20g carb
below 8% body fat- 30g prot/30g carb

above 16% body fat- 20 g prot/10 g carb
12-14% body fat- 20 g prot/15 g carb
below 12% body fat- 20 g prot/20 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

A couple of quick links for Paleo recipes

For the past month, I’ve been experimenting (much to the amusement of Nicole and the kids) with making my own almond butter. I’m proud to announce that I think I’ve found a pretty darn good method to produce a great tasting A. butter with great consistency (through a bit of research and trial & error).
1. Bag of Raw Almonds (3lb for $8.99 at Costco)
2. Set food processor (with S-blade) on highest setting.
3. Add in a handful of almonds at a time. They will quickly turn to a flour texture
4. Keep adding based on the size of your food processor (size doesn’t matter, right honey?)
5. I use 3 cups (about 1 lb) of almonds.
6. let the processor continue to run. After about 3 minutes, the “flour” consistency will turn to a clumpy consistency. At this point you will need to occasionally scrape the clumpy stuff off the sides so it keeps getting mixed. Keep doing this for about 10 minutes. At this point, it will turn into more of a doughy consistency. It will clump into a dough ball and move slowly. I occasionally push it along, but the ball will break itself up if given time. Slowly, the ball will become more malleable turn easier in the machine. At the 20 minute mark, you should have no more ball, just a “frosting” consistency that is now almond butter.
7. At this point, I add about 2 teaspoons of sea salt (add more based on your liking) and continue to mix on high for about 5 minutes until it has a nice loose consistency.
8. (Do this step if you want chunky nut butter) I add about 3/4 cup total of whole raw pecans and almonds. Turn the food processor on its high setting for about 20 seconds to chop and mix the new nuts but not turn them to powder. I then let it run on low setting for about 1 minute.
There you have it. My last batch took 27 minutes exactly. Keep covered in the fridge. Mix with blueberries or blackberries for a great dessert or snack.
To me, this tastes much better than store-bought. It is OIL FREE, and the nuts are not roasted (killed).
If you’re not interested in making your own, I’d entertain making some for you (at the right price!).
I’ve added the Handout Notes to the CFHR Nutrition Seminar to the blog. You can get them under the Nutrition and Fitness Readings section on the right side or click here to download.


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