Monday 6-1-09
PREP/SKILL:
Jog 5 min
Supermans
Dynamic Stretches
WORKOUT: Strength Endurance
Deck of Cards: 20 Min Blocks
1st Block:
Black = One arm KB Cleans
Red = Burpees
2nd Block:
Black = Rev Lunge each leg
Red =One Arm KB Row
FINISHER:
75 Weighted Sit-ups
JRs Hawaiian BBQ Beef Skewers
Here is the main course for Todays BBQ.
Hawaiian BBQ Beef Skewers (Serves 5-9 Adults – )
I threw this together as an experiment in Hawaiian style skewers. Turned out delicious!
INGREDIENTS:
4-5 pounds of Boneless beef chuck short ribs (Trim excess fat as needed)
3 medium bell peppers (one red, one green, one yellow)
2 medium red onions
1 ripe pineapple
15-25 large cherry tomatoes
1 Bottle Iron Chef Sesame Garlic Glaze (Or your favorite sweet and spicy glaze)
15-20 large bamboo skewers
DIRECTIONS:
Start by trimming all excess fat from meat strips. Then cut the strips into 1.5″ x 1.5″ cubes and place into a large bowl.
Add glaze to the bowl and mix until all pieces are covered in glaze. Let the meat marinade overnight or for at least a few hours.
Place some extra glaze into a small bowl for later use while barbecuing.
Cut the bell peppers in half from top to bottom, Clean out the seeds. Now cut each half into four even pieces.
Quarter the onions and seperate into individual pieces.
Cut the pineapple into quarters. Remove the white, hard core piece. Slice each quarter into 1/2″ – 3/4″ pieces.
Now it is time to build the skewers. Add ingredients in the order listed below.
- 1 Piece of Beef
- 1 piece of bell pepper & Onion
- 1 piece of Pineapple
- 1 piece of beef
- 1 tomato
- 1 Bell pepper & onion
- 1 piece of beef
- 1 piece of pineapple
Now it is time to BBq them. I recommend using a traditional BBQ with coals. Add a handful of hickory chunks once ready to grill.
Place skewers on the bbq and baste them with the glaze you put aside. Cook for 5 minutes and turn. Glaze this side. Continue cooking turning every 5 minutes until meat reaches your desired temp.
ENJOY THESE SWEET, SMOKEY, SLIGHTLY SPICY SKEWERS!
Friday 5-28-09
PREP/SKILL:
L-sit
Swing Rows
Squats
WORKOUT:INTERVALS
Tabata 20/10 x 8
Battling Ropes
lateral Push-ups
Squat Jumps
Ball Slams
KB Crescent SP
FINISHER:
6 x Hand Walkouts
15 x Supermans
3 Rounds
Thursday 5-28-09
PREP/SKILL:
1 Mile Run
10 x Dive Bombers
12 x Pull-ups
15 x Squats
WORKOUT:METCON
Repeat 7 rounds for reps:
1 Min Battling Ropes
1 Min Ball Slams
FINISHER:
Ab Wheel x 10
Supermans x 15
3 Rounds
Thursday 5-27-09
PREP:
Speed Ladder
Planks
Dynamic Stretching
WORKOUT: Sprint Intervals
1 Mile Run, rest 4 min
800m Run, Rest 3 Min
400m sprint, rest 2 min
200m sprint, rest 1 min
100m sprint, rest 30 sec
50m sprint
FINISHER:
Tabata v-ups
Tabata Wall Dips