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Tuesday, September 21, 2010

4 days till the Marine Corps Mud Run -Workout!

There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.
- Kenneth Blanchard

join us for BootCamp this week...Tuesday evening in the Cave at 6pm, Thursday at 10 am 


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
rest then ...
1, 2, 3, 4, 5, 6, 7,8, 9, 10 reps of the following...

Set up three bars or use dumbells so you can have different weights and get it done~

Dead lift
bench press
Overhead squat
the BEAR complex...
oh yeahhh!!

I read an article the other day about how non-traditional hummus is increasing in popularity here in the U.S. I have to say that after looking at 10 different kinds of hummus available at my local grocery store, I must agree. I however don’t think its a bad thing. I love all varieties of hummus from garlic  to edamame its all good. And hummus is so easy to make at home, its really fun to experiment with all different varieties. Have you ever experimented with your own hummus?
 Easy Black Bean Hummus
Ready in 2 hours and 5 minutes • Makes 12 servings
A fresh and healthy spread or dip you won't be able to resist!
• 1 15-oz can black beans, drained and rinsed
• 1 15-oz can chick peas, drained and rinsed
• ¼ cup reserved liquid from bean cans
• ¼ cup water
• 4 tbsp lemon juice
• 3 cloves garlic, finely minced
• 1 tsp sesame oil
• ¼ tsp cumin
• 5 pieces sun-dried tomato
• ¼ tsp ground red pepper
• Sea salt and black pepper, to taste
• 1 tbsp dried or fresh parsley


Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm pitas or fresh vegetables.


Calories: 70, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 130 mg, Total Carbohydrates: 13 g, Dietary Fiber: 3 g, Sugars: 2 g, Protein: 4 g, Iron: 1 mg

Travel Workouts...

Simply pick one and do it. No more excuses!

•Run 1/2 mile 50 air squats - 3 rounds.

•10 push-ups 10 sit ups 10 squats - 10 rounds.

•200 air squats for time.

•"Susan" Run 200m 10 squats 10 push ups 5 rounds.

•Sprint 200m and do 25 push ups, 3 rounds.

•10 Handstand push ups and a 200m run 3 rounds.

•Tabata squats and tabata pushups.

•5 push ups 5 squats 5 sit ups, 20 rounds.

•Walk 100 meters on your hands, even if it is 2 meters at a time.

•10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

•Invisible Fran...21-15-9 of air squats and push ups for time.

•Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

•Run 1 mile for time.

•10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

•Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

•3 vertical jumps 3 squats 3 long jumps - 5 rounds.

•Handstand 30 seconds and 10 squats, 8 rounds.

•10 push-ups 100M dash 10x.

•Tabata squats.

•5x 400M sprints.

All The Woulda-Coulda-Shouldas / Layin' In The Sun,
Talkin' `Bout The Things /They Woulda-Coulda-Shoulda Done…
But All Those Woulda-Coulda-Shouldas / All Ran Away And Hid
From One Little Did.

- Shel Silverstein

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