Saturday, May 26, 2012

WOD Saturday, May 26, 2012


  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Hang Clean:
    •   10 reps (+44 pts)
    •   10 reps (+47 pts)
    •   10 reps (+47 pts)
  • Barbell Incline Bench Press:
    •   10 reps (+48 pts)
    •   10 reps (+51 pts)
    •   10 reps (+51 pts)
  • Barbell Squat:
    •   10 reps (+68 pts)
    •   10 reps (+68 pts)
    •   10 reps (+68 pts)
  • One-Arm Kettlebell Swing:
    •   10 reps (+33 pts)
    •   10 reps (+33 pts)
    •   10 reps (+33 pts)
  • Dumbbell Step Ups:
    •   10 reps (+15 pts)
    •   10 reps (+15 pts)
    •   10 reps (+15 pts)

Wednesday, May 23, 2012

Dinner Dinner Dinner

After a long day of set-up it was time for dinner and with this group there's two things that we will always eat....Wings & Asian, hands down no argument...between the smartphones, tablets, Urbanspoon & Zagat we usually end with a restaurant that doesn't disappoint.

Last night it was House of Chan...wow..in all my years of traveling up and down Cobb Parkway I never knew tucked away in this strip mall was Chan's. The place is small and seats maybe 30 but the food was amazing. The hot and sour soup was delicious, the BBQ ribs we had for an appetizer hit the spot. The double cooked chicken had a light plum sauce on it. Someone ordered the Egg Foo Young (I hadn't even thought of Egg Foo Young since my Mom made it in the 70's) and they were monstrous patties. The wait staff was spot on with refills of water and tea.
The bill for 5 of us was $92.00.


House of Chan on Urbanspoon

Tuesday, May 22, 2012

WOD Monday, May 21, 2012

  • Walking:
    • 0:53:04 || 3.8 mi || 13:55.4 min/mi (+222 pts)
  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • High Pull:
    • 95 lb x 10 reps (+52 pts)
    • 95 lb x 10 reps (+52 pts)
    • 95 lb x 10 reps (+52 pts)
  • Body Weight Lunge:
    • 10 reps (+12 pts)
    • 10 reps (+12 pts)
    • 10 reps (+12 pts)
  • One-Arm Dumbbell Deadlift:
    •   10 reps (+37 pts)
    •   10 reps (+37 pts)
    •   10 reps (+37 pts)
  • Machine Chest Fly (Pec Deck):
    •   15 reps (+16 pts)
    •   10 reps (+16 pts)
    •   10 reps (+16 pts)
  • Face Pull:
    •   15 reps (+30 pts)
    •   15 reps (+30 pts)
    •   15 reps (+30 pts)
  • Cable Hammer Curls - Rope Attachment:
    •   10 reps (+13 pts)
    •   10 reps (+13 pts)
    •   10 reps (+13 pts)
  • Dumbbell Bench Press:
    •   10 reps (+68 pts)
    •   10 reps (+78 pts)
    •   10 reps (+83 pts)
    •   7 reps (+73 pts)

Sunday, May 20, 2012

Hey TSA!

It has been a while since I've written to you Here Here and Here that's a bunch of links to click on and the reading is lengthy and if you travel with any regularity the links contain no surprises. I know that everyone has a "Pile On" mentality when it comes to bad mouthing you and I'm not going to bring anything up about "Babies on the No Fly List" or your "Elderly Screening Procedures"....(more lengthy reading).......

I'm going to give you a suggestion, take it, leave it, ignore it....this is free, there's no "Focus Group" to pay for, no survey to put up on the web...nothing.... Have some consistency! In the last 2 months I've traveled through TSA security points at no less than 8 different airports and every one of them has had different rules on where to stand...behind the yellow line or not behind the yellow line.....wait till you are acknowledged to come forward or move forward as soon as the passenger in front of you is done......do my shoes go in a bucket or directly on the belt......do I need to keep my boarding pass in my hand or can I put away once it's been checked? Other than the published rules about removing your laptop and your 3oz or less liquids from your luggage there's nothing written down for us to follow (oh yeah no guns).....and then get this! when we don't follow your un-published rules your employees try and humiliate us by raising their voice and talking down to us.....just a few ideas for you....and oh yeah the TSA guy in Atlanta with the bad comb-over working the right side of the screening lanes...he's not funny.....I guess the wheels came his comedy career...but him yelling at us to move up behind the lovely lady with the backpack that won't bite...or....him telling us that there's four lanes when only two of them are defined and that WE are not paying attention....really isn't funny and the act gets old real quick. I went through his lane twice in the last two weeks.

WOD Saturday, May 19, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Push-Up:
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
  • Goblet Squat (medicine ball):
    •   15 reps (+30 pts)
    •   15 reps (+30 pts)
    •   15 reps (+30 pts)
  • Barbell Box Squat:
    •   10 reps (+50 pts)
    •   5 reps (+78 pts)
    •   5 reps (+78 pts)
    •   5 reps (+78 pts)
    •   5 reps (+78 pts)
  • Barbell Lunges:
    •   10 reps (+31 pts)
    •   10 reps (+44 pts)
    •   10 reps (+44 pts)
  • Hang Clean:
    •   10 reps (+44 pts)
    •   5 reps (+43 pts)
    •   10 reps (+44 pts)
  • Dumbbell Step Ups:
    •   10 reps (+15 pts)
    •   10 reps (+15 pts)
    •   10 reps (+15 pts)
  • One-Arm Kettlebell Swing:
    •   10 reps (+32 pts)
    •   10 reps (+33 pts)
    •   10 reps (+33 pts)
  • Leg Extensions:
    •   10 reps (+11 pts)
    •   10 reps (+12 pts)
    •   10 reps (+13 pts)
    •   10 reps (+15 pts)
  • Lat Pulldown:
    •   15 reps (+22 pts)
    •   15 reps (+22 pts)
    •   10 reps (+23 pts)

Friday, May 18, 2012

Picture Of The Day


Caveman Meatloaf

Ingredients

  • 2 lb ground beef (you may substitute with ground pork);
  • 1 ½ tsp sea salt;
  • 1 tsp ground black pepper;
  • 1 egg;
  • 1 medium onion, finely chopped;
  • 2 cups white button mushrooms, finely chopped;
  • 1 tsp chili pepper flakes;
  • 3 tsp fresh thyme, minced;
  • 1 tsp fresh oregano, minced;
  • 3 cloves garlic, minced;
  • ½ cup homemade ketchup;
  • 1 tbsp honey, optional;
  • ½ tbsp Worcestershire sauce, optional;
  • 1 tbsp paleo cooking fat;

Preparation

  1. Preheat your oven to 350 F.
  2. In a medium sized skillet placed over a medium heat, melt the cooking fat, add the mushrooms and saute for 2 to 3 minutes, or until soft.
  3. In a large bowl, combine the meat, salt, pepper, egg, onion, mushrooms, chili pepper, thyme, oregano and garlic. Mix well, makng sure to break-up the meat. Add the cooked mushrooms as well. It’s very important that the mushrooms are evenly distributed to ensure the loaf bonds well.
  4. Lightly grease loaf pan with additional cooking fat and fill it with the meat mixture. Place in the oven and cook for approximately 15 minutes.
  5. Meanwhile, in a small bowl, combine ketchup, honey and Worcestershire sauce to make the sauce for the top of the meatloaf.
  6. After cooking for 15 minutes, gently spread the sauce on the top of the loaf.
  7. Continue cooking for another 40 minutes.

WOD Friday, May 18, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Push-Up:
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
  • Stiff-Legged Barbell Deadlift:
    •   10 reps (+77 pts)
    •   10 reps (+77 pts)
    •   10 reps (+77 pts)
  • Body Weight Lunge:
    • 10 reps (+12 pts)
    • 10 reps (+12 pts)
    • 10 reps (+12 pts)
  • Cable Crossover:
    •   15 reps (+11 pts)
    •   15 reps (+12 pts)
    •   15 reps (+12 pts)
  • Machine Shoulder (Military) Press:
    •   10 reps (+24 pts)
    •   10 reps (+27 pts)
    •   10 reps (+31 pts)
    •   10 reps (+36 pts)
  • Barbell Bench Press:
    •   10 reps (+77 pts)
    •   10 reps (+77 pts)
    •   10 reps (+77 pts)
  • Bent Over Two-Dumbbell Row With Palms In:
    •   10 reps (+27 pts)
    •   10 reps (+28 pts)
    •   10 reps (+28 pts)
  • Walking:
    • 0:45:24 || 3.3 mi || 13:53.5 min/mi (+185 pts)

Monday, May 14, 2012

WOD Monday, May 14, 2012

Hotel workout....
  • Walking:
    • 0:30:00 || 2 mi || 15:00 min/mi (+93 pts)
  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Push-Up:
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
    • 15 reps (+9 pts) 

Saturday, May 12, 2012

WOD Friday, May 11, 2012

  • Plank:
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
    • 60 sec (+21 pts)
  • Push-Up:
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
    • 15 reps (+22 pts)
  • Goblet Squat (medicine ball):
    •   15 reps (+31 pts)
    •   15 reps (+31 pts)
    •   15 reps (+31 pts)
  • Hang Clean:
    •   10 reps (+44 pts)
    •   10 reps (+51 pts)
    •   10 reps (+51 pts)
  • Face Pull:
    •   15 reps (+30 pts)
    •   15 reps (+30 pts)
    •   15 reps (+30 pts)
  • Barbell Squat:
    •   10 reps (+68 pts)
    •   10 reps (+77 pts)
    •   10 reps (+77 pts)
  • Hang High Pull:
    •   10 reps (+44 pts)
    •   10 reps (+44 pts)
    •   10 reps (+44 pts)
  • Full Bridge:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Barbell Incline Bench Press:
    •   10 reps (+63 pts)
    •   10 reps (+63 pts)
    •   10 reps (+63 pts)
  • Cable Crossover:
    •   10 reps (+10 pts)
    •   10 reps (+10 pts)
    •   10 reps (+10 pts)
  • Walking:
    • 0:44:15 || 3.2 mi || 13:40.9 min/mi (+186 pts)

Friday, May 11, 2012

Tobu

After almost two weeks of a strict "Caveman" diet it was time to venture out for a treat.....tucked in the back of a close to death shopping center we found Tobu Japanese restaurant. Dinner started with Crab Ragoon which were wrapped thinly and you were able to actually see the crab....some of the best Crab Ragoon that I've ever tasted. Salads came with a warm peanut sauce dressing which we ended up eating right out of the dish. I ordered the Cashew Chicken and traded the Jasmine rice for steamed vegetables while my dining partner feasted on Red Curry Chicken including the heart shaped Jasmine rice. It's worth a return trip.


Tobu on Urbanspoon
 

Tuesday, May 8, 2012

WOD Tuesday, May 8, 2012

Quick Circuit Before Dinner

Circuit 4x's
Running (treadmill):
    0:02:30 || 0.25 mi (+14 pts) 
Push-Up:
    20 reps (+30 pts)
Plank:
    60 sec (+21 pts)

Circuit 3x's
Body Weight Squat:
   20 reps (+13 pts)
Triceps Pushdown - Rope Attachment:
  15 reps (+11 pts)
Standing Biceps Cable Curl:
  15 reps (+17 pts)

    WOD Monday, May 7, 2012

    • Walking:
      • 0:46:36 || 3.2 mi || 14:20.6 min/mi (+176 pts)
    • Plank:
      • 60 sec (+21 pts)
      • 60 sec (+21 pts)
      • 60 sec (+21 pts)
    • Push-Up:
      • 20 reps (+30 pts)
      • 20 reps (+30 pts)
      • 20 reps (+30 pts)
    • High Pull:
      •   10 reps (+48 pts)
      •   10 reps (+48 pts)
      •   10 reps (+48 pts)
    • Barbell Bench Press:
      •   5 reps (+66 pts)
      •   5 reps (+66 pts)
      •   5 reps (+66 pts)
      •   5 reps (+66 pts)
      •   5 reps (+66 pts)
    • Leg Extensions:
      •   15 reps (+13 pts)
      •   15 reps (+13 pts)
      •   reps (+13 pts)
    • Standing Dumbbell Shoulder Press:
      •   15 reps (+39 pts)
      •   15 reps (+39 pts)
      •   15 reps (+39 pts)
    • Machine Chest Fly (Pec Deck):
      •   15 reps (+14 pts)
      •   15 reps (+14 pts)
      •   15 reps (+14 pts)
    • Cable Crossover:
      •   10 reps (+9 pts)
      •   10 reps (+10 pts)
      •   10 reps (+10 pts)