ROD 041310


Tuesday, 13Apr10


Jump, Jump, Jump

5 rounds of 40 seconds work/ 20 seconds rest

1:00 rest between rounds

  • Jumping pull ups
  • Burpee
  • Sandbag Cleans
  • Log Jumps 
  • DB thrusters
  • Jump rope


Management Secrets of the Grateful Dead by Joshua Green, The Atlantic.

Paleo Challenge starts in 2 days. Let’s do it. This is just an example of a paleo recipe.

Salmon Cakes

12 oz. Wild King Salmon (remove skin)
1 egg
1/4 cup Almond Meal
1/4 cup celery
1/4 cup onion
1/4 cup red peppers
1 Tsp Dill (may substitute other herbs)
Salt and Pepper to Taste

1.In a food processor, add salmon, eggs, almond meal, celery, onion, red pepper and spices
2.Pulsating food process 3-5 times for 1-2 seconds to mix ingredient
3.Form palm sized cakes and place on wax paper
4.Refigerate for 1-2 hours
5.Heat skillet with olive oil or medium high oil (e.g. Canola oil)
6.Sear on both sides for 2-3 minutes
7.SERVE with Dijon Mustard
Makes 6-8 Cakes, Serves 3-4























“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
Mark Twain