WOD's for the Week

MONDAY 2-28-11
AMRAP in 14 minutes of:
5 Ring dips
10 Push ups
15 Air squats

TUESDAY 3-1-11
5-10-15
Thrusters (65, 95)
Toes to bar
Box jumps (20, 24)

WEDNESDAY 3-2-11
10-9-8-7-6-5-4-3-2-1
KB swings (35, 53)
Sit ups
Dumbbell squat cleans

THURSDAY 3-3-11
3 rounds for time of:
800m run with 2 min rest between rounds

FRIDAY 3-4-11
3 rounds for time of:
10 Dead lifts (155, 225)
50 Double unders

SATURDAY 3-5-11
Team workout
You choose one

First Paying Client

Congratulations to Owen Leible for being the first to pay dues.  Thank you.  A reminder to the rest of you that next week dues are due and can be handed to me or put in our new payment box attached to the wall by the front office window.  Thanks to David for putting that up.  If you are not a student your dues are $100 per month.  If you pay three or more months in advance you may pay $90 for each month.  If you are a student (high school, college or other taking at least one class) your dues are $75 per month.  If you pay three or more months in advance you may pay $65 for each month.  A new suggestion was made that military, police and fire fighters discounts should be the same as the student rate.  If you are in any of those categories you may pay the same as students per month.  The same student pay in advance rate applies to you too.  Please write me a note and stick it in the box with your payment if you have any questions or special circumstances that need to be considered.  On Ramp prices are $125 whether you are a student or not but it only lasts for one month and then you can move on to the discounted prices.

We Have a Phone

Our phone line is in and hooked up thanks to Bill Johns, (one of the Martial Arts guys). He ran the line into the jack he installed in the office.  After a little confusion this morning we have the phone number I requested thanks to David's suggestion.  This new phone number is 573-243-XFIT.  I picked WFIT to stand for "we are fit" but there just happens to be an X on the same number key as the W.  For those of you that want to know numbers instead of cute words the number is 573-243-9348.  I tried it out and got my voice on the answering machine so it works.  If you ever need to call and no one answers leave a message and I'll call you back or someone may pick it up as you are talking.

Set Up Complete (mostly)

Thank you to Dylan, Jeremy, Phil and David who worked to put everything together and out in the main room after I swept and mopped.  Special thank you to David who steam cleaned the mats.  Wow they even smell good.  They will be nice for our upcoming burpees.

WOD's for the Week

I'm going to try to put the wod's for the week up before Sunday so we will all have a chance to look them up and get ready mentally for the workouts.  Or for some of you skip this entry and take your chances when you come in.

MONDAY 2-21-11
100 Burpees for time (This one is for Alec!)

TUESDAY 2-22-11
21-15-9
Double Unders
Push-ups

WEDNESDAY 2-23-11
Overhead Squats 1-1-1-1-1

THURSDAY 2-24-11
3 rounds for time of:
20 Pullups
30Walking Lunges
40 Sit-ups

FRIDAY 2-25-11
"Karen"
150 Wall Balls (14, 20) for time

SATURDAY 2-26-11
your choice, team workout
(pick your favorite move and add it to everyone else's pick and do all as teams)

Equipment is Here!

Our equipment arrived yesterday at about 12:30.  Thanks to Leanna, her husband and his fork lift, along with Corey and Ellen we got it all off the truck and put in the storage closet by about 1:30.  Great workout! Thanks for all the help.  Our plans are to clean the mats, sweep and mop the floors and put the equipment out in the room tomorrow.  If anyone wants to come help move equipment around, come around 10am and I promise I can find something for you to do that is helpful.  After that I plan to post the WOD's for the week.  Check back to see if I've actually figured it out or not.  Laura

New Nibbles: Biscotti!

Hi, Lydia Meece here, My mom, Laura Meece, is the new manager of Southeast Fitness and Conditioning and we wanted to try a new type of post about the Paleo/healthy food recipes we've been trying recently. Some work decidedly better than others but we tinker, substitute, and experiment.

My mom recently had friends over and she wanted to share some Paleo treats. Biscotti seemed to be an easy enough adventure. We used the recipe that follows, found here and substituted all the things we didn't like or didn't have. Honey (1 to 1) replaced agave nectar, cornstarch (we cheated) for arrowroot,  and we added 1/4 cup of dried blueberries. Try it out with your own changes and let us know how it goes. They were a hit for us!

Lemon Almond Biscotti
1 ¼ cups blanched almond flour
1 tablespoon arrowroot powder
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
¼ cup agave nectar
1 tablespoon lemon zest
¼ cup toasted almonds, chopped

1. In a food processor, combine almond flour, arrowroot powder, salt and baking soda
2. Pulse until ingredients are well combined
3. Pulse in agave nectar and lemon zest until the dough forms a ball
4. Remove dough from food processor and work in chopped almonds with your hands
5. Form dough into 2 logs on a parchment paper lined baking sheet
6. Bake at 350° for 15 minutes, then remove from oven and cool for 1 hour
7. Cut the logs into ½ inch slices on the diagonal with a very sharp knife
8. Spread slices out on a baking sheet and bake at 300° for 12-15 minutes  (I baked them for 8 min on each side and that was plenty)
9. Remove from oven and allow to cool, set, and become crispy
10. Serve

Makes about 14 biscotti

Welcome!

This is the new homepage of Southeast Fitness & Conditioning. Daily WOD's, recipes, information on special events, and more will be available soon.