WOD 6/20/17

Brooks worked a 15 hour patrol shift so he took a well deserved rest day today.  

I did a long solo upper body workout focusing on chest, biceps, shoulders, and back! 

WOD 6/19/17

We focused on our lifting today. Now that I’m a week into my prep I’m still trying to hit my main lifts as well as bumping up my volume and accessory work. 

Brooks did bench press and chest accessory work and I did lower body with deadlifts, squats and glute accessory work. 

Bikini Competition Prep Vlog: #4 Social Media

I wanted to give an glimpse into why I post on social media and the issues that come with it.

 

Subscribe to our Youtube channel and check out our website http://www.anchorasalutis.com to follow my contest prep journey, workouts, our daily WODs, shooting instruction, how to, DIY gym gear, meal prep, diet and generally following our journey. You can also find us on Facebook and Instagram (Narc1911 and MrsNarc1911)

WOD 6/18/17  


Brooks and I only had time for a short conditioning medley today between church and getting him off to work. It was quick but very effective especially with the added weight of the plate carriers! We did: 

1 min GHD raises

Tire flip

150 ft keg carry

Tire flip 

1 min GHD sit-ups 

Tire flip 

Duck walk

Tire flip

1 min Russian twists

Tire flip

150 ft sandbag run

WOD 6/17/17 

We both hit 15 minutes of fasted cardio on the Assault air bike this morning. For our main workout we focused on lifts, accessory lifts and hypertrophy. Because we’ve turned our focused to cutting we are doing a lot more volume and beginning to target specific areas. 

Brooks made today a focused arms day and did high reps of curls and skull crushers as well as other accessory work! 

Amanda did deadlifts followed with back and bicep accessory work. 

WOD 6/16/17 


It was Brooks’ first full day back to work after a wonderful vacation. Luckily the weather had cleared up when he got home and we were able to get in a great strongman conditioning medley! 

10 minute suicide runs of:

50 ft keg carry

50 ft duck walk

50 ft sled drag 

Atlas stone/sandbag over the shoulder at the beginning and end 

Bikini Competition Prep Vlog: #3 Mentality

A quick vlog about mentality especially as it relates to dieting, change in calories, or removing food groups. I also talk about tips and ideas to be able to overcome that challenge.

Subscribe to our Youtube channel and check out our website http://www.anchorasalutis.com to follow my contest prep journey, workouts, our daily WODs, shooting instruction, how to, DIY gym gear, meal prep, diet and generally following our journey. You can also find us on Facebook and Instagram (Narc1911 and MrsNarc1911).

Meal Prep Recipe: Carne Asada and Homemade Salsa 


This carne asada recipe is super tasty, easy, and customizable to your taste! We bought a large 6 lb pack of thin cut bottom round steak from Costco. It was perfect because we made a 2 lb portion, pre-marinated a second to keep in the fridge for later in the week, and froze the third. 

Lay the beef slices out on a cutting board and pound them even more thinly. 

Season the beef. We use Costco’s Rib Rub Seasoning and lime juice seen in the next photo. You can season it to your taste buds! 

The seasoned beef! We’ve both let it marinade for a couple hours and put it straight on the grill after seasoning and it turned out great either way. 

Preheat the grill to the highest setting. Cook the beef until grill lines appear (approximately 5 minutes) or to your desired doneness. 

Let the beef rest a couple minutes before cutting it into thin slices and serving! 


You can eat it plain, with salsa, or on tortillas with all the fixings! 

•Homemade Salsa:

This was a super quick and easy salsa recipe we threw together to go on top of the carne asada. 

Ingredients:

  • 3 Roma tomatoes
  • 1/2 onion 
  • Handful cilantro 

You can add more or less of each ingredient based on your taste buds. 

    Roughly chop everything and put it all in the food processor or blender. Pulse until it reaches your desired consistency. 

    Serve and enjoy! The leftover salsa can be refigerated and the flavors meld together even more. 

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