Friday, September 30, 2011

Dipped in Sweat

Warm up:  3x 5:  pvc ohs, dips, push ups, sit ups

Skill/focus:  Ring or Bar

Workout:
Weighted dips (ring or bar)
10 x 2 every 45 s

10 back squats 135#/95#
15 swings 50-55#/30-35#
20 sit ups
AMRAP in 15 min
Post dip wgt/# rds for score

Nutty Chicken Marsala

Check out the recipe here  http://jaguarfit.com/2011/09/september-30-2011/

the ingredients

Chicken marsala & garden fresh eggplant

5 tbs raw butter
1 1/2 cups pecan pieces, divided
1 1/2 lbs skinned and boned chicken breasts
1 tsp sea salt
1/2 tsp freshly ground black pepper
8 oz assorted fresh mushrooms, sliced
2 shallots, sliced
3/4 cups chicken stock
1/2 cup Marsala
1/4 cup coarsely chopped fresh flat-leaf parsley
1 tsp arrowroot dissolved in 1 tbs chicken stock

Melt 1 tbs butter in  a small skillet over medium low heat; add 2/3 cups pecans and cook, stirring often 4 to 5 min or until toasted.

Grind remaining pecans until fine.  Place chicken between 2 pieces of wax paper and flatten to 1/4″ thickness using a meat mallet.  Sprinkle with the sea salt and pepper and lightly dredge in ground pecans.

Melt remaining 4 tbs of butter in a large skillet over medium heat; add chicken and cook 2 to 3 minutes on each side or until golden brown and done.  Remove from skillet.

Add mushrooms and shallots; saute` 3 mins or until tender.  Add broth and Marsala to skillet, and bring to a boil.  Reduce heat and simmer for about 5 to 10 minutes until sauce is slightly thickened.  Stir in 1 tsp arrowroot dissolved in 1 tbs chicken broth and cook an additional minute.  Return chicken to skillet and cook 1 to 2 minutes or until heated.

Place chicken on platter; spoon mushroom-Marsala mixture over chicken and sprinkle with parley and toasted pecans.

We served ours with fresh garden eggplant baked with olive oil, sea salt and black pepper (and a sprinkle of freshly grated parmesan:)

Thursday, September 29, 2011

Limber Up

Warm up: 600 m run, running drills

Skill/focus: TGU
1 x 3, 1 x 2 ea side

Workout:
400 m run
10 tgu 30#/20# (5 ea side)
30 s plank hold ea side
4 RFT

Tough Mudder Group Run: this Sunday Upper Tampa Bay Trail.  Meet at 8:00 am at Ballyhoo Grill (Ehrlich & Gunn).  6-7 miles.  If you ran the 10 k last week run 7 miles this week.  If you ran 5 m last week run 6 this week.  Both Coaches Amy & Sandy will be there this Sunday.

Wednesday, September 28, 2011

Boxy

Warm up:  400 m run, 10 push ups, 20 squats, 25 sit ups

Skill/focus:  Box Squat

Workout:
Box squat 8 x 3 @ 60-70% 1rm
60 s between efforts

5 sets of 3:00 AMRAP
5 pull ups
7 box jumps 24″/20″
9 power cleans 135#/95#
Rest 1 min btwn sets
Post sq wgt used/total rds for score

YEA!

Great job Kevin Carter on the LeaderBoard 1 rm back squat with 395#  And we know you have 400 in you:)

Tuesday, September 27, 2011

Fallen Warrior

Warm up:  tmu of mb front squats, ball slams, split jumps 6 min

Skill/focus:  Split Jerk
2 x 5, 1 x 3, 1 x 2

Workout:
Split Jerk 1. 1. 1. 1
adequate rest btwn efforts

5 split jerk @65% 1 rm
7 ball busters
9  manbreakers
AMRAP in 12 mins
Post 1 rm / # rds for score

Monday, September 26, 2011

Double Your Snatch

Warm up:  3 min jumprope, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load

Workout:
5 power snatch 95#/65#
20 double unders
1 rope climb

10 ps
40 du’s
2 rope climbs

15 ps
60 du’s
3 rope climbs

10 ps
20 du’s
2 rope climbs

5 ps
20 du’s
1 rope climb
for time

AMRAP of clapping push ups in 3 min.
Post time/# push ups for score

Sunday Breakfast

Leftover Country “Fried” Steakhttp://jaguarfit.com/2011/04/country-fried-steak-smashed-taters/ , farm fresh eggs, berries and figs.  Yum! 

After a very long run at Flatwoods.  I did 5 miles for the first time ever in my life and it was about 4 3/4 miles too long.  Amy did 6 plus the last mile with me.  How the hell you all can talk when you run I will never understand?  I’m still waiting for the “endorphins or runners high” to kick in, I’m beginning to seriously doubt it’s existence. . .

Saturday, September 24, 2011

The Jaguar Roars

Warm up:  400 m run, agility drills

Workout:
Teams of 4
2 go, 2 rest constant rotation
4, 8 min AMRAP’s w/ 2 min betwn

#1 Suicide station
bean bag shuttles

#2 Wall balls/ball slams
10 wall balls, 10 slams

#3 Tire station
5 flips, sprint to other tire, 10 sledge slams, 5 flying burpees, sprint back

#4 Under station
bear crawl to cone, crab walk back, 10 swings 50-55#/30-35#
Only completed rounds count
Score is total # rds per team

Great teamwork everyone!

Check it out everyone:  http://www.marksdailyapple.com/a-primal-woman-looks-at-50/  and while you’re there check out the great articles on Mark’s site–a wealth of information on a magnitude of subjects. 

Friday, September 23, 2011

Running for the Weekend

Warm up:  400 m run, 2 rds of 15 sit ups, 15 back ext

Workout:
run 1 mile
50 hollow rocks
50 supermans
run 800 m
30 hollow rocks
30 supermans
run 600 m
20 hollow rocks
20 supermans
run 400 m
10 hollow rocks
10 supermans
for time

Aaaaahh. . .

I think we’ve been adopted.

Rest assured that (s)he is eating Paleo

Thursday, September 22, 2011

Squatting Fran

Warm up:  3 rds of 5 burpees, 5 pull ups, 5 mtn climbers

Skill/focus:  Back Squat
-1 x 8, 1 x 5, 1 x 3

Workout:
Back squat 3. 3. 2. 2. 2
full recovery btwn sets

Fran
21. 15. 9
thrusters
pull ups
for time
Post 2 rm/time for score

I know it’s Sept 22nd but I hope everyone has had a chance to watch the games.  Amazing efforts by amazing athletes.  Incredible how our “sport” has grown and I can assure you it is here to stay.

Tough Mudder Group Run:  Sunday, Sept. 25th at 8:30 am; 10 k time trial on the Flatwoods trail.  Or 5 miles for those that need to scale.  Flatwoods link  http://www.swfwmd.state.fl.us/recreation/areas/lh-flatwoods.htm   “There is a place on front page to click google maps for directions since everyone is coming from a diff location.  It is the Bruce B Downs entrance just north of I- 75.  There is construction and it is not easy to see or very well marked. Easy to miss the sign.  It is on the East side of the rode.  there is a parking lot and a fee of $2 or 3.  Amy’s cell is 813-504-3160   See you Sunday… be ready to
get off road a bit!  Have a great week training!”  Coach Amy

Coach Amy