Easy and Awesome Recipe

Easy Paleo Ceviche

1 raw 4-6 oz Ahi Tuna Steak-Costco has a good deal on a bag of these pre-packaged and wild caught

1 can of Ro-tel

1 bell pepper

1 slice of onion

1 bunch cilantro

1/2 avocado

extra virgin olive oil

So, this is super easy and delicious.

Just cut up the rare tuna to the desired chunkiness-throw it in the bowl.

Drain the Ro-tel. note-Ro-tel is obviously the sort of non-paleo thing here, as it is canned and is not fresh but hey, I'm not clearly not perfect. Anyway, throw it in the bowl with the tuna.

Chop up the bell pepper (color of your choice). Throw it in the bowl.

Chop up the onion. (I use red onion). Throw it in the bowl.

Chop up some cilantro. Throw it in the bowl.

Chop up about 4 Tbsp avocado. Throw it in the bowl.

Dump in about 2 Tbsp EVOO.

MIX THAT UP!

If you have time, throw it in the fridge to chill.

If you don't, just eat it. It's DELICIOUS, super easy and did I mention easy?!

Goals of Atticus

Goal 1. I will get to 200 lbs.

POA-Log food and WOD's everyday

Goal 2. I will feel better physically, with less pain which will lead to better performance.

POA-Triggerpoint at least once a day

Goal 3. I will get a muscle up.

POA-Attend a CFC indoor class or perform a Spartan 300 WOD 5-6 days a week

Spartans Getting Their Practice On

Want to give a shout out to everyone that came out to the Spartan workshop this past Saturday. We got a lot of work done and honed in on some Kettle Bell work that will surly pay off when the next workout comes around in six week's. Jason and Ashley, thanks for coming out and I am excited for everyone in the group and all the progress I know you all will make!

My goals

I want to do a sub 15 minute spartan. That's my overall goal.

I also want to improve on overhead movements and more technical moves in general.

From an endurance standpoint, this general move is what exhausts me the most:

Lifting weights from the ground into a full squat clean and then pressing overhead...So, any of the following wipe me out:

man makers
squat cleans
front squats
thrusters

So, for the next 6 weeks, I would like to lower my time but during this project, I hope to improve on these areas...

Mark

Ashley's Goals

1. Unassisted push-ups
-I am doing 50 push-ups daily (as many as possible unassisted and the remainder assisted until I get to 50)

2. Improve form/keep form when fatigued
-I am setting up an individual session with Zach

3. Be able to complete pull-ups in Spartan workout unbroken

4. 10 consecutive kipping pull-ups with purple band
-I am doing 3 sets of 10 pull-ups daily

5. Improve strength (increase all lifts by 10 pounds)
-I am doing strength workouts 4 X per week in addition to crossfit workouts 6 days per week