Level 1

200m Run

15 Burpees

3 times. Rest 2 minutes between efforts.


300m Row

20 KB Swings  53#/35#

3 times. Rest 2 minutes between efforts.

Post best time from both workouts.

Level II

2 Position Snatch  4 X 1  work up to 75% 1RM of Snatch


200m Run

10 Overhead squats  95#/63#

10 Burpees

3 times. Rest 2 minutes between efforts.

Post load and best time.

Coaching Tips: Scale load and movement to match your current fitness level. Having a 2 minute rest in between sets means you should go as fast as possible each round. The run and row have to be all out. Get the exercises done as fast as possible. Rest should be kept to a minimum while the clock is running. Keep your form. Don't compromise your form for time.

Citrus Rosemary Stuffed Roast Chicken

1 Whole Free Range Chicken

1 Lemon

1 Tangerine

Fresh Rosemary

Salt & Pepper to Taste

Olive Oil

Preheat oven to 325 degrees.  Wash chicken and pat dry, remove any excess skin, place on rack in a roasting pan.  (I used my Pampered Chef Deep Dish Baker, as I said, I use it for EVERYTHING.)  Cut lemon and tangerine into eighths, reserve two pieces of each.  Chop rosemary, stuff citrus and rosemary into the cavity (both ends), secure the legs with string or wooden skewers.  Squeeze the juice from the remaining citrus over chicken, drizzle with olive oil, and salt and pepper to taste.  Bake 45-60 minutes or until juices run clear when you pierce the joint between the body and thigh, or meat thermometer reads 165 degrees.  Serve with cauliflower rice and a tossed salad.

FYI, everything came from my CSA box from Garden of Eden Organics, which I pick up at the La Mesa Community Center every Wednesday.  They now have grass fed beef, free range chicken and eggs, although the chickens were not laying because of the cold weather, so I did not get eggs last week, hopefully this week…