"Super 6ers"

On November 16th, my wonderful Relentless Bootcampers took on "Super 6ers"! They totally ROCKED this crazy workout that went as follow:
6x
6 sit ups
6 thrusters
6 lunges (3/3)
6 swings
6 squats
6 shldr press

6 laps around parking lot


6 min AMRAP
6 burpee
6 wall ball
6 jacks
6 knee to elbow
6 lunge pass throughs
6 slams

December Programs start Monday!! Come join!!!

Bacon Broccoli Salad

Ingredients:

2 cups of hommade mayonnaise (see below)

2-3 tablespoons raw honey, grad B pure mable syrup, or coconut/palm sugar

1-3 tablespoons unfiltered apple cider vinegar, preferable raw (may be ommitted)

10 slices of cooked bacon, cooked or crubled into bit-size pieces

2lbs of fresh broccoli (about 2-3 large crowns), rinsed well and cut into small florets about the size of a walnut or smaller

1 cut nuts, chopped coarsely (try almonds or walnuts)

1/2 cup assorted raisins or dried fruit, or 1 cup cut up fresh fruit: grapes, cherries, blue berries, or chopped apples (optional)

Insctuctions:

Combine mayo and honey or maple syrup in a large bowl and mix well (adjust sweet-tart taste with cider vinegar). Add bacon, borccoli, nuts, and dried fruit (if using) and mix until everythign is evenly distributed and coated with dressing. Flavor is best if allowed marinate in the fridgerator or on ice in a cooler at least a few hours.

Mayonnaise

Ingredients:

1 whole egg or 2 egg yolks

2-3 table sppons cider vinegar

1 teaspoon Dijon mustard

Dash of paprika

Pinch of salt

3/4 to 1 cup pur olive oil (not that extra virgin olive oil can create a very bitter flavor when blended with an electrice device. Either use refined or "light" olive oil, or blend with a whisk instead of an electric device)

Instructions:

Place egg, vinegar, paprika, and salt in the container you will whisk it in. If you are using a hand-held or "stick" immersion blender, make sure the container is tall enough to prevent splattering yet wide enough to accommodate the immersion blender. Drizzle the oil in while blending. If sing a hand-held whisk, a glass or stainles steel bowl works best. Measure 1 cup oil into sperate container, ideally with a good pouring lip. Whisk or blend the egg misture for 10 sec. while continuing to whisk, begin to slowly drizzle oil into the container in a very thin, steady stream, no thicker than pencil lead. When about half the oile is mixed in, the mayonaise will start to thicken and take shape. Continue blending and drizzling until the oil is gone, or until no more oil will disappear into the emulsion. Season to taste with more salt if necessary. If the emulsion should seperate, add 1 teaspoon water or vinegar and whisk again briefly.

Ashley Sorvillo

Not only is Ashley a sorority sister of mine (Texas State AZD, I was her Pledge Mom), but she is one of my bootcampers! Ashley jumped in full force and has made some GREAT gains. Not only does she attend my T/Th 6:30am Rentless Bootcamp at Jack and Adams, but she follows the "FIT Friday" workouts on the Rentless Website! She has changed her eating style to Paleo aka REAL FOOD!!! She pulled her kettlebell out of the closet and is rocking and rolling! Keep Up The Good Work Ash!! TFJ!

"Triple Threat"

Yep, it is as bad as it sounds...but alot of fun!!! Here is how it went!




We warmed up with 1 round of the following exercise at a minute each (total 3 mins)

OH MB sit ups (tap above and below)
Russian Twist with MB
Cradles with MB







Next we did the following 3 sets of exercise at 1 min at each movement. You can chose to do 1 round at each set then move to the next or you can do all 3 rounds at a set then move to the next one. We did 1 set of the exercises and moved on to the next. Remember, keep the weight low but challenge. Dont' go up in weight only to lose form 30secs in...NOT WORTH IT (or the aches and pains you will get!)

3x - 1 min each

shoulder Press

step ups

dips

3x - 1 min each

wall ball

MB Cleans

Lunges

3x -1 min each

swings

push ups

Lat. shuffle

"Dizzy Dozen"

On November 2nd, 2010 my Rentless Bootcamp at 6:30am at Jack and Adams took on "Dizzy Dozen" (Due to weather my 5:30pm Rentless Bootcampers at Brentwood, didn't take on "Dizzy Dozen" until Nov. 9th, 2010). This AWESOME workout was centred around the number 12 (hints the dozen).

Think of a square and its corners. At each corner you perform 12 reps of an exercise. This totals in 48 reps of one movement. There are 12 different ways to travel around this square. You do reps at the corners and a "traveling movement" in between. The workout went as follow:

12 jacks & Running

12 Burpee & Punter Kicks

12 Push Ups & Power Kips

12 Swings & OH Walk

12 Skaters & Running Backwards

12 OH Press & Lunge Pass Throughs

12 Squats & Gallopping

12 Plank Row & Farmers Walk

12 Med Ball Slams & running with MB OH

12 Thrusters & Lateral Shuffle

12 Russian Twist & High Knees

12 Sit Ups & Butt Kicks

12

Connor Kounnas

Meet Connor Kounnas! He is one of my victims, also the child of my clients who has been with me longest, Marilyn! Connor and I started training 2nd week in October and already have plans to contiue in November! He is an awesome 8th grader who wants to improve his health! Even though I get to do this post because he lost a bet :). I look forward to working with him and helping him reach is goals. Keep up the good work Connor, you have LOTS of potential and will make LARGE gains!

AWESOME Weekend

No lie, I actually do have a pretty amazing life. I am thankful for each and every waking day God gives me and those that fufill my life. I had a darn good weekend and wanted to share...well actually brag!

Thursday night I hung out with 2 people I met from Landmark, Sarah and Waymann. We met and at Waymann's and walked downtown where we enjoyed each others company as well as those of others! I introduced them to skinny ritas!

Friday night I saw my favorite TEXAS country singers, Randy Rogers concert at one of my favorite venues, Nutty Brown Cafe with one of my best friends Mick Terry, his sister Laura Terry and our friend Tara. Here, I also ran into some old friends and caught up. The band was dressed in halloween attire, which just added to the holiday weekend! Even in costume they still put on an AMAZING show!

Not to mention I did catch 2 picks Randy threw...oh and yes I did wear my red boots :)
Following the concert we headed downtown to Rebel's Honkey Tonk to dance our tails off. Here other friends joined us! I have been learning 1 step so I got lots of practice in!

Even though I got home pretty late, it was rise and shine Saturday morning for Crossfit Central's Butcher Challenge!!! My team was put together at the last min, so we met each other that morning which was awesome!! Well I knew Nick, from my 5:30am class at Runtex! Anywhoo, it was really cool coming together, completing a challenge after only having met each other that morning! It was a huge success and I had a BLASAT and made new friends!!!

Even Ashley from my T/Th 6:30am Rentless Bootcamp at Jack and Adams came out with her hubby, Jeff and their dog Charlie! Did I mention I PRed on snatch at 105lb???? BAM!!!!

Visit sicfit.com for more Videos

Saturday night, post butcher, I drove to Houston with Duke to my Aunt and Uncle's so on Sunday, Halloween, Jen Cardella and I could attened Robb Wolf's (author of The Paleo Solution) seminar at Crossfit West Houston. This was awesome! We learned so much! I could go on and on about how much, but I would just suggest you get the book, take on the 30 day challenge and see the results for yourself. Its real and it works!

Yes I'm a nerd got him to sign my book!
And No his handwritting didn't get any better during the seminar!

I'm not one to brag BUT I really did have an AMAZING could of days dontcha think? :)