Awesome Eats

Easy Oven Baked Kabobs

8 oz Chicken (cubed)

8 oz Shrimp

1 Red Onion (cut into wedges)

1/2 cup pineapple (cubed)

1/2 red pepper (cut into bite size wedges)

1/2 green pepper (cut into bite size wedges)

1/2 yellow pepper (cut into bite size wedges)

12 cherry tomatoes 

White Vinegar (3 tbsp)

Olive Oil (3 tbsp)

Pepper

Paprika

Place onto skewer (alternating ingredients) 

Drizzle with white vinegar and olive oil 

Sprinkle with pepper and paprika 

Preheat oven 350 degrees

Place skewers onto baking sheet 

Bake for 20 minutes. 

(makes 2-3 servings)

Daily Dose of Awesomeness

I wish my business cards were this awesome.

Daily Dose of Awesomeness

Survival of the fittest...he won't make it.

Weekend WOD

Strength:

   MAX front Squat


Conditioning:

   3 rounds of:
     7 Power Cleans (245# for men/ 165# for women)
     500m run


   Intermediate:
   3 rounds of:
     7 Power Cleans (205#/ 145#)
     500m run


   Beginner:
   3 rounds of:
     7 Power Cleans (135#/ 95#)
     500m run


   Novice:
   3 rounds of:
     7 Power Cleans (95#/ 65# for women)
     500m run


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


Max Front Squat w David Charbonneau



WOD DEMO w David Charbonneau and Joseph Arias - This is just the first round of Power Cleans




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Daily Dose of Awesomeness

No agony...no bragony!

Daily Dose of Awesomeness

We all know someone like this. Let's all stop the complaining and get moving. 

WOD Friday 12/2/11

Strength:

   OFF


Conditioning:

   25 Toes through Ring
   1 Muscle Up
   20 Toes through Ring
   2 Muscle Up
   15 Toes through Ring
   3 Muscle Up
   10 Toes through Ring
   4 Muscle Up
   5 Toes through Ring
   5 Muscle Up


   Intermediate:
   25 Toes to Bar (T2B)
   5 Dips
   20 T2B
   10 Dips
   15 T2B
   15 Dips
   10 T2B
   20 Dips
   5 T2B
   25 Dips


   Beginner:
   15 Knees to Elbow (K2E)
   3 Dips
   12 K2E
   6 Dips
   9 K2E
   9 Dips
   6 K2E
   12 Dips
   3 K2E
   15 Dips


   Novice:
   15 Sit ups
   3 Bench Dips
   12 Sit ups
   6 Bench Dips
   9 Sit ups
   9 Bench Dips
   6 Sit ups
   12 Bench Dips
   3 Sit ups
   15 Bench Dips


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w David Charbonneau




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