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Summer Indulgence

23 Jun Posted by in Foody Friday | Comments

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits.

Here are some yummy ideas:

Parfait—Layer sliced berries with granola, Greek yogurt and slivered almonds for a fresh and satisfying parfait.
Salsa—Add chopped berries into your favorite salsa. It’s an unexpected delicious addition to a summer barbecue.
Flavored—Freeze berries into ice cubes. Use to add color and flavor to a tall glass of water.
Fruit Cooler—Crush a couple of berries and fresh mint leaves in the bottom of a glass and fill with chilled sparkling water.
Fancy Salad—Make a simple salad of steamed asparagus topped with sliced strawberries, low-fat or fat-free feta, slivered almonds, Olive Oil and a drizzle of lemon juice.
Smoothie—Blend strawberries, Protein Powder and Olive Oil for a tasty and filling smoothie. Add ice to obtain desired consistency.

Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 7 x 2 Push Jerk or Split Jerk – 8 of 13, same weight across, approximately 80 – 90% of max jerk

Super Set: 7 x 4 Dumbbell Split Squat, “across,” scale to the same challenge as the main lift

Metabolic Conditioning: “Baseline”

For time.

500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 kipping pull-ups

Scaling Guide: 4 – 8 minutes.

Scale Up: 2 rounds (record only the first round)


Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will ‘catch your wind’ on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are ‘legit’ and that you aren’t coming off of your thighs.

Optional ‘Cash Out’: 15 Russian kb swings, 200m run, 3 rounds

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