10/28 Foodie Friday

Dover loves burpees about as much as she loves thrusters. Which one is worse for you?
Today's Workout 
With a continuously running clock begin a new round every 3 minutes until you complete 10 Rounds of:
250m Row
10 Burpees
Start at 3,2,1 Go! Try to complete the work in 3 mins or less. If you complete it in less than 3 minutes, start a new round at minute three. If you are unable to complete the work in 3 minutes, reduce the burpees by 3 reps and start again at minute 3. Keep reducing the burpees by 1-3 reps as needed until you complete 10 rounds. You will start a round on minute 0, 3, 6, 9, 12, 15, 18, 21, 24, 27.  
We are working endurance, pacing, speed, stamina, agility, coordination and mental toughness today. 

Sometimes when I get home late after coaching the 6:30pm class I don't have a lot of time to cook dinner. I'm sure you can relate. It's those nights that I put together a quick salad with hard boiled eggs and call it good. Here's a delicious salad from Paleo Leap. 
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Ingredients 

• 2.5 oz. fresh spinach;
• 2.5 oz. baby kale;
• 3/4 cup celery, chopped;
• 3/4 cup dried cranberries;
• 4 eggs;
• 1 to 2 clementines, segmented;
• 1 large Granny Smith apple, cored and sliced;
• 1/4 cup pine nuts, roasted;

Poppy seed dressing ingredients

• 1/4 cup extra-virgin olive oil;
• 2 tbsp. apple cider vinegar;
• 1 tbsp. fresh lemon juice;
• 1/8 tsp. paprika;
• 1/8 tsp. onion powder;
• 1 tbsp. poppy seeds;

Preparation

1. Bring a saucepan filled with water to a boil.
2. Slowly and carefully add the eggs. Cover, remove from heat, and let the eggs cook for 9 to 10 minutes.
3. Place the cooked eggs in bowl of ice water for 2 to 3 minutes.
4. Peel and slice the eggs.
5. In a bowl, combine all the ingredients for the dressing, and whisk until well-emulsified.
6. In a salad bowl, combine the spinach, kale, apple, celery, cranberries, and oranges.
7. Drizzle the dressing on top, and toss gently until well coated.
8. Place the sliced eggs on top, and sprinkle with pine nuts before serving.

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Are you joining us for our Night of the Living Deadlifts Halloween Costume Party tomorrow at 6pm?