…Please May I have Another

WOW! Just Wow!

So I ended up doing 3 different works outs today, and I am beat. Only 2 of them are listed the third one not listed was 10 min/3 push press every min then 10 min/ 3 weighted Pull ups(12kg) every min, followed by about 15 min of striking. I love days like this! Thanks Geoff.

I am glad that tomorrow is somewhat of a rest day, only have my 4 mile run, then just some everyday Job duties and stuff…I hope I have time for a coffee with some friends. NATO demands that you take Coffee Breaks.!

So here is the Physical stuff:

SWOD: Set x Reps @ Weight (all weights in pounds)

Bench Press: 1×10@Bar ; 2×5@95 ; 1×5@145; 1×8@145; continued to 20 reps

Dead Lift: 1×10@Bar ; 2×5@155 ; 1×5@225; 1×6@225; continued to 20 reps

CF WOD: (all weights in Kilos)

Technique: Power Clean / WFL – 3 reps +load (total 70kg)

WOD: Max reps 6 min ( 2 min rest) Perform each mini set twice.

Mini Set A

400m run

10 Power Clean (40kg)

10 Slam ball (15kg)

Mini Set B

400m run

10 Russian Twist w/press (16kg)

10 Sit-up Get up w/ press (16kg)

 And now the Food stuff. You have no idea how tired I was trying to prepare this. Along with the dish listed below I also made “Rice” Pilaf and it seems that everything came to finish at the same time….



Orange Olive Chicken Salad.

orange olive chicken

2 tsp paprika

2 cloves garlic; minced

4 tbls olive oil

2 tbls sherry vinegar

1-1 1/2 pounds chicken; cubed

1 orange

1/4 cup chopped parsley

1/2 cup pitted black olives

1/4 tsp red pepper flakes

*whisk first 4 ingredients to make vinaigrette

*salt chicken and toss with 1/2 of dressing, broil on high until done

*while chicken is cooking, peel orange, cut into med cubes

*in serving dish combine orange, parsley, olives then add cooked chicken and toss with remaining dressing


One thought on “…Please May I have Another

  1. Pingback: 42 Tasty Paleo Chicken Salad Recipes

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