At 3-2-1-Go, One team mate Lunges five meters with a 55/30lb sandbag, runs 30m, then lunges five meters
when the last lunge is complete, the remaining team members do the equivalent of five Ground to Overhead and 5 burpees per team mate, where the jump for the burpee is laterally over a team mate.
The trick is the bag may not touch the ground from the time the round starts until the time the entire round is done. The runner can hold the bag the whole time, or can hand the bag off.
If the bag touches the ground during a round, the team must immediately do 10 burpees as a reward.
Split this work into small, quick, easily manageable bites per team mate (hint one team mate may do less than 10, the others can pick up the remainder, you just must complete the total as a team) per team mate, in any order and divided among the team in any way they want.
The winning team of each round does not have to do 20 body squats, the other teams? they’ll just be fitter! Win-win.
Shake it out for one minute, then we do it all again. And again. And again… well, you get the idea.
Great fun workout today. Awesome job everyone, excellent start to the weekend.
Tip for today: get yourself a food scale! You can get one cheap on amazon (http://www.amazon.com/dp/B001N07KUE/?tag=hasfla0b-20 is the one I use). A food scale is really important for dialing in your daily nutrition for the days we need to send in our daily macros and calories. A lot of the entries in the food logging websites list things like “one large banana” but that isn’t a measurable unit. You will also find it pretty surprising for certain foods…avocados come to mind. It’s extremely helpful for things that are difficult to scoop or aren’t uniform in shape. Some examples:
1) nuts, fruits, vegetables. How many identically sized bananas do you see in your bunch? Avocados need to be scooped out and pit removed to get a good idea of how much avocado you’re eating.
2) raw meat. cooking reduces the weight of the meat and the cooked weight of the meat can vary a lot by cooking method and long it’s been cooked.
3) honey or almond butter – how tough is it to get either of these in or out of a table spoon neatly?
Left one thing out. Almost all nutrition labels will label what the weight of a single serving is. The honey we have here at home says 21g = 1 serving and I’ve found it a lot easier to set a coffee mug on the scale, tare it, then squeeze honey in slowly as the weight approaches the weight in grams of a serving as opposed to trying to deal with a table spoon.
Tip – Be prepared for your week by planning out your menu and grocery shopping on Saturday. You can use Sunday to pre-cook some meals or chop up the veggies you’ll need later in the week. Need some help with menu planning? Check out Kendra’s blog themeanestmonna.com she makes it easy by posting her menus for the week on Monday! Another favorite place to scope out recipes is paleomg.com – her posts are freakin’ hilarious and she has some great recipes.
Hmm… now I’m thinking that a kitchen scale would be a good idea… Thanks Mike!
I can’t believe week 2 of the challenge is in the books!
Tip of the Day: I think I’ve kicked my sweet tooth over the past 2 weeks, however, sometimes I still have a hankering for Filipino confort food. This recipe for caldereta (aka: Filipino beef stew) looks pretty easy to make!
Great fun workout today. Awesome job everyone, excellent start to the weekend.
Tip for today: get yourself a food scale! You can get one cheap on amazon (http://www.amazon.com/dp/B001N07KUE/?tag=hasfla0b-20 is the one I use). A food scale is really important for dialing in your daily nutrition for the days we need to send in our daily macros and calories. A lot of the entries in the food logging websites list things like “one large banana” but that isn’t a measurable unit. You will also find it pretty surprising for certain foods…avocados come to mind. It’s extremely helpful for things that are difficult to scoop or aren’t uniform in shape. Some examples:
1) nuts, fruits, vegetables. How many identically sized bananas do you see in your bunch? Avocados need to be scooped out and pit removed to get a good idea of how much avocado you’re eating.
2) raw meat. cooking reduces the weight of the meat and the cooked weight of the meat can vary a lot by cooking method and long it’s been cooked.
3) honey or almond butter – how tough is it to get either of these in or out of a table spoon neatly?
Left one thing out. Almost all nutrition labels will label what the weight of a single serving is. The honey we have here at home says 21g = 1 serving and I’ve found it a lot easier to set a coffee mug on the scale, tare it, then squeeze honey in slowly as the weight approaches the weight in grams of a serving as opposed to trying to deal with a table spoon.
Tip – Be prepared for your week by planning out your menu and grocery shopping on Saturday. You can use Sunday to pre-cook some meals or chop up the veggies you’ll need later in the week. Need some help with menu planning? Check out Kendra’s blog themeanestmonna.com she makes it easy by posting her menus for the week on Monday! Another favorite place to scope out recipes is paleomg.com – her posts are freakin’ hilarious and she has some great recipes.
Hmm… now I’m thinking that a kitchen scale would be a good idea… Thanks Mike!
thanks for the love
web address is http://themeanestmomma.com
I can’t believe week 2 of the challenge is in the books!
Tip of the Day: I think I’ve kicked my sweet tooth over the past 2 weeks, however, sometimes I still have a hankering for Filipino confort food. This recipe for caldereta (aka: Filipino beef stew) looks pretty easy to make!
http://filipaleo.tumblr.com/post/43756168765/beef-caldereta-filipino-beef-stew-with-a-paleo-mod
For the more adventurous types, I would use more “gameier” meats such as goat or lamb! Yum!