Friday, July 4, 2011
Bench Press 3 RM
Warm up: 4 x 5 ring rows, ball slams, swings 35#/25#, mb crossover push ups
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Bench press 3. 3. 3. 3. 3
rest 2-3 min btwn sets
50 power snatches 115#/75#
at the top of every min perform 3 burpees
Score is 3 rm and time
Holiday Schedule (one more time):
Sat July 2nd: 8:30 am as usual
Mon July 4th: 9:00 am class only
Congrats to Victor on completing King Kong last night. To see the Beast in action . . .
Here's Amy's recipe for that awesome cheesecake. . .
Primal Chocolate Cheescake: Started with crust..... 2 cups raw almonds ground in blender and added 1/4-1/2 c raw butter melted in a pan, 1tsp cinnamon. pressed into a spring form pan and put in freezer while I made the filling. filling: used homemade cream cheese (see www.thehealthyhomeeconomist.com on how to clabber milk and seperate whey and cream cheese from soured raw milk), prob 1 1/2 cups and three whole eggs, three egg yolks, 1/2 cup of organic plain yogurt (prob could use raw cream, but I was out) 3/4 cup date paste ( homemade...just take pitted dates with a little water until makes a thick paste in food processor...hint... I make a large batch and keep in the fridge for cookies and baked goods) and 1/2 c of honey, 1 tablespoon of organic choc. extract and 1/2 -1 cup of organic choc cocoa powder. Blend mixture and poor into pan with almond crust. Wrap the pan in double foil and fill a roasting pan half way with water. You want to bake the cheese cake in the water filled roasting pan at 350 degrees for 45 min to 1 hour . when cooled put in fridge till chilled! Enjoy!
Bench Press 3 RM
Warm up: 4 x 5 ring rows, ball slams, swings 35#/25#, mb crossover push ups
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Bench press 3. 3. 3. 3. 3
rest 2-3 min btwn sets
50 power snatches 115#/75#
at the top of every min perform 3 burpees
Score is 3 rm and time
Image
Holiday Schedule (one more time):
Sat July 2nd: 8:30 am as usual
Mon July 4th: 9:00 am class only
Congrats to Victor on completing King Kong last night. To see the Beast in action . . .
Here's Amy's recipe for that awesome cheesecake. . .
Primal Chocolate Cheescake: Started with crust..... 2 cups raw almonds ground in blender and added 1/4-1/2 c raw butter melted in a pan, 1tsp cinnamon. pressed into a spring form pan and put in freezer while I made the filling. filling: used homemade cream cheese (see www.thehealthyhomeeconomist.com on how to clabber milk and seperate whey and cream cheese from soured raw milk), prob 1 1/2 cups and three whole eggs, three egg yolks, 1/2 cup of organic plain yogurt (prob could use raw cream, but I was out) 3/4 cup date paste ( homemade...just take pitted dates with a little water until makes a thick paste in food processor...hint... I make a large batch and keep in the fridge for cookies and baked goods) and 1/2 c of honey, 1 tablespoon of organic choc. extract and 1/2 -1 cup of organic choc cocoa powder. Blend mixture and poor into pan with almond crust. Wrap the pan in double foil and fill a roasting pan half way with water. You want to bake the cheese cake in the water filled roasting pan at 350 degrees for 45 min to 1 hour . when cooled put in fridge till chilled! Enjoy!