Rips Big Bowl of Goodness

Quick post tonight, ladies and gents. Remember that Saturday's workout is moved to 8am and NO yoga!

Here is an easy recipe for a delicious breakfast called Rip's Big Bowl. Check it. Add some hemp seed for a high dose of fat and protein.

Ingredients:     

1/4 cup raw old-fashioned oats

 1/4 cup Grape Nuts or Ezekiel brand equivalent

 1/4 cup bite-size shredded wheat

 1/4 cup Uncle Sam cereal

 1 tablespoon ground flaxseed meal

 2 tablespoons raisins

 2 tablespoons walnuts

 1 banana, sliced

 1 kiwi, sliced

 Segments of one grapefruit and juice

 ¾ cup milk substitute of choice

Instructions:

Toss all ingredients except the grapefruit and milk substitute into a bowl.

After cutting grapefruit in half, use a small, sharp knife to remove the segments. Add segments to the top of the bowl and squeeze in the juice.

 Top the bowl with milk substitute.

 Variations:

In a pinch, simply add water (the fruits blend with the water and give it a sweet taste)

Like the wind...

6/21/13

Warm up: #4

Skill: BL Core Work

2x20 of each:

Mountain Climbers

Circles

Pikes

Strength: Deadlift

1x5 @ 40%

1x5 @ 50%

1x5 @ 60%

Workout: You Pick Friday – pick one of the following

-         10x100m Sprints – Walk Back

-          3x400m – 2:1 Rest Ratio

-          10 Rounds of:

o   10 Sec Sprint, 20 Sec Moderate, 30 Sec Easy on bike or run

-          2 Mile Jog

-          8 Rounds of:

o   50 Jump Rope/20 Secs on Rope

§  Rest 20 Secs

Barbell Club

Warm up: #4

Skill: BL Core Work

2x20 of each:

Mountain Climbers

Circles

Pikes

Strength: Deadlift

1x5 @ 40%

1x5 @ 50%

1x5 @ 60%

2x3 @ 70%