SUNDAY Training Day 9.9.12

Happy Sunday!

A little sleep in today. Made it all the way to 6:45. Took a quick trip down to Whole Foods to gather ingredients for my paleo ketchup that I have been wanted on my eggs in the morning.

Easy Paleo Ketchup
– 2 Bags of Prunes (whole foods brand) – no sugar added
– 5 Small can tomato paste (organic whole foods brand)
– Mustard Powder – 2 tsp
– Cocoa Powder – 1 tbsp
– Apple Cider Vinegar – 2 tbsp
– Water
– Stevia (Nu-Stevia Brand) – to taste
*Put prunes in food processor and begin to process. Slowly add water until you achieve a soup like consistency. Then add tomato paste along with other ingredients. Process until fully incorporated and smooth. Add some more water if you want to change consistency. For an added spicy kick add some Sriracha hot sauce to the party.

Breakfast – 8:30
3.5 Egg Fritata with onions, scallions, ketchup

Training – 12:00p

5 min amrap @85%
10 OHS 95#
10 burpee box jumps 24″
10 chin up
Rest 3 min
(3 Rnds + 16 Reps)

5 min amrap @85%
15 kbs 1.25 pood
15 push ups
30 double unders
Rest 3 min
(4 Rnds + 2 Reps)

5 min amrap @85%
15 wall balls
10 toes to bar
10 calories airdyne
Rest 3 min
(3 Rnds + 8 Reps)

5 min amrap @85%
20 air squats
10 ghd sit ups
3 muscle ups
(4 Rounds Even)


Cooked some lovely Pork Chops and Burgers this evening to accompany the mountains of roasted carrots and broccoli that we ate. When we were at the whole foods store I grabbed my favorite beet chips as my SUNDAY treat. Those things are fabulous. If you don’t know what I’m talking about then it is best you don’t go trying to figure it out. Don’t want the beets to start running in short supply because I tipped you off.