" Tabata Fran "

In as many rounds of 20 seconds of work followed by 10 seconds of rest, complete 21-15-9 reps of:

Thrusters (95#/65#)

Pull Ups

Then..

50 Burpees

Post rounds and times to comments.

Compare to 06/13/09

Coaching Tips: Scale load and movements to match your current fitness level. For "Tabata Fran", you can only do the work during the 20 seconds allowed and rest 10 seconds when required. Your goal is to try to complete all the reps in as few as rounds possible. For example, it may take you 2 rounds to get all of your 21 thrusters and 2 pull ups. In the next round,  you start counting with your 3rd pull up and go from there. During your attempts of the thrusters, it is not required to put the bar down while you rest for 10 seconds. Keep the bar in the front rack position or hang position. The burpees are chest to deck during the push up portion of the movement and the clap overhead must be done while you are still off the ground.

MY FAVORITE SALAD

3 0z Spring Greens

3 Oz Chicken

1 Cup Strawberries

2 TBSP Blue Cheese (optional)

1-2 oz chopped nuts

2-3 TBSP Trader Joe's Raspberry Vinaigrette

This truly is my favorite salad.  I probably eat it 3-5 times every week.  I also make much larger portions and bring it to parties, it is always a big hit.  I usually use chopped Sweet & Spicy Pecans from Trader Joe's or make my own, but I was on a pistachio kick for a while and they were awesome as well.  Sometimes I use blackberries instead of the strawberries, or a half cup of each, and gorgonzola instead of blue cheese.  Of course, if you are eating a strict Paleo diet or are lactose intolerant you can omit the cheese and the salad is still very good.  As always, these portion sizes are for me (lisab), so adjust the quantities to meet your needs.  This particular salad is about 3 blocks of Protein and Carbohydrate, a little heavier on the Fat, but you can adjust that by using fewer nuts.