Pull up challenge
So you say that spending too much time staring at the pullup bar during workouts is driving you crazy? Well… Pull ups deserve respect. They are a compound movement that recruit a tremendous amount of upper body musculature. Pull ups develop latissimus dorsi, brachialis, brachioradialis, biceps brachii, triceps brachii [stabilizer], teres minor, teres major, deltoids, infraspinatus, rhomboids, levator scapulae, trapezius, and pectoralis minor. Over the next 6 weeks we are going to increase our pull up power as a group. Here’s our plan for the next 6 weeks. Pull up challenge Now lets clarify… We are talking about a strict pull up with an overhand (pronated) grip. The movement starts hanging from the bar with arms at full extension and finishes with chin above the bar. First we are going to test the number of unbroken strict pull ups you can perform then input that data into the following program. …
Lamb Curry & Cauliflower/Spinach ‘rice’ c/o Jessica
Prep Time: 20 min. Cook Time: 1.5 hours. Ingredients: preferred cut of organic lamb, cubed a medium sized onion a knuckle of fresh ginger, peeled and finely chopped 4-6cloves garlic 4 medium tomatoes, chopped (sub tomato paste, two small cans) 1/2 teaspoon asafoetida (excellent for digestion) 1 1/2 teaspoons turmeric 2 tablespoons cumin 1 tablespoon coriander 1 tablespoon mustard seeds 1/4 teaspoon garam masala seeds from 6-10 cardamom pods (optional)-coconut milk cayenne to taste head of cauliflower spinach Directions: 1 -Heat a glug of olive oil over medium-high heat. 2-Add onions and sauté until golden. 3-Add asafoetida and sauté one minute before adding ginger and garlic. 4-Sauté mixture another couple minutes on reduced medium heat. 5-Add chopped fresh tomatoes or canned tomato paste, mix. 6-Add spices (mustard seeds, cumin, coriander, cayenne, cardamom seeds, turmeric, touch of salt), stir, and cook into tomatoes for a couple minutes. 7-Add lamb and mix…
April Paleo challenge
The Rebel’s April Paleo challenge starts April 1st (not April fools joke). This challenge is an individual challenge but creating a support system with friends, family etc… will keep you accountable and successful. This challenge is a way to better health and performance for a longer, happier life. You must consider new habits, routines, and time management to help this new lifestyle become easier. You might have to overcome temptations while you’re “on the go,” with friends, attending a wedding, birthday party, on vacation, or in your own home. There are no exceptions. This Paleo challenge is 30 days and 20$ per person to participate. The more people who participate the larger the prize. How to prepare? Take before and after photo’s, use your own camera here and wearing a bathing suit is best. If you are comfortable with the photo’s please share. Take measurements, Chest, waist, thigh again in…
How do we stack up to the top dawgs in the open?
Here is an interesting info graphic about the top athletes from 2012 CrossFit open.