FENCING and the C2 Rower!

"Rowing is great for developing overall body strength. It produces long sinewy muscles as opposed to large bulky ones, which don't work for fencing. Rowing also develops good range of motion and keeps you limber, which is essential for fencing. I also use a treadmill but I find that the rower is better for conditioning and definitely not as boring. I watch the numbers on both, but on the treadmill, it's with impatience. Rowing feels good as you do it, which is extremely important. You can let your mind wander, or watch the numbers, or just daydream. I find that it takes much less time to accomplish the same good as on a treadmill."-Concept2



LAVINIA (above right), former "Student Athlete of the Week" has an athletic background and very competitive in the sport of fencing! Look for her at the CrossFit Games "Sectional" qualifier this year!

Workout of the Day
M.E. Front Squat 5x5
-break
“Smokey Bear”
As many rounds as possible in 15 minutes:
5 DB Deadlift #40/25
5 DB Hang Power Clean
5 DB Thruster

PALEO RECIPE
"Baked Halibut and Vegetables"
2 pounds halibut fillets
1/4 cup olive oil
1/2 cup chopped fresh parsley
1 yellow onion, thinly sliced
2 stalks celery, chopped
1 green bell pepper, chopped
1 can diced tomatoes
2 tsp capers
4 cloves garlic, minced
Sea salt
Black pepper
Preheat oven to 425 degrees. Wash halibut and pat dry, cut into serving size pieces, and place in a 9x13 inch baking pan. Sprinkle with salt and pepper, then stir together the olive oil, parsley, onion, celery, bell pepper, tomatoes, capers, and garlic; pour over the halibut. Bake until halibut is slightly opaque in the center, about 20 minutes. Remove from oven; let stand for 10 minutes before serving.

"Always remember that the future comes one day at a time."-Dean Acheson