Workout of the Day: 140220

*Announcement: for those of you that have signed up for the Olympic Lifting Snatch – it is almost here! This Saturday please arrive at the gym by 10:45am -the clinic will run to approximately 2pm.

Workout of the Day

For time:

200M Run
5 Hang Power Clean (155/105)
5 Handstand Push-Ups
200M Run
7 Hang Power Clean (155/105)
7 Handstand Push-Ups
200M Run
9 Hang Power Clean
9 Handstand Push-Ups
200M Run
11 Hang Power Clean
11 Handstand Push-Ups


Rx+1: Continue increasing reps by 2 with a 13 minute cap. Achieve the highest score possible.
Rx-1 to 3: Modify movement or weight
Rx-4: Mod WOD

Zone Meal: Breakfast

Breakfast Hash with Tomatoes

This hash variation treats Zoners to different ingredients.


1/2 tsp Olive oil
3 tbsps Onion – minced
2 tbsps Green pepper – minced
3 tbsps Mushrooms – minced
3 oz Cooked beef sirloin steak – or any leftover meat, minced
1/4 cup Cooked steel cut oats
1 tsp Worcestershire sauce – To taste
Salt and Pepper – To Taste
2 Tomatoes – sliced
1 Orange


Spray a sauté pan with cooking spray and heat to medium. Add oil, onion, green pepper and mushrooms, cook until tender. Add cooked meat, cooked oats, spices and Worcestershire sauce to sauté pan. Cook, stirring until heated through. Plate with sliced tomatoes. Have your orange on the side.

Nutritional facts per serving: Calories 351; Protein 28g; Total Fat 12g; Carb. 37g; Fiber 8g





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