Wednesday 12.4.2019


3 Position Power Clean
Build to a heavy complex

“Power Bar”
For Time:

Power clean (135/95)
Ring dips

Tomorrow’s Forecast:
Thursday’s workout calls for running, ketttlebell swings, and planks.

Recovery of the Week:
Stretch #1 – Glute Stretch
Perform stretch for 1 minute on each side. If you’re feeling a stretch in your back then move your butt further away from the wall.
Stretch #2 – Rolling Quads
Spend 30-60 seconds on each leg. Manage the pressure you’re creating, it should not be painful.
Stretch #3 – Active Knee Bend
Perform 10-15 repetitions each leg

Beef and Broccoli

Recipe of the Week:
This week we found an awesome beef and broccoli recipe. If you’re looking for some added carbohydrates I would include some rice to this dish. Enjoy!
3/4lb. lean steak (such as top sirloin, or loin tip) thinly sliced
2 Tbsp arrowroot or cornstarch*
1lb. broccolini (or broccoli), cut into 2” sections
1/2 cup soy sauce
3 cloves garlic, minced
1 1/2 tsp fresh ginger, minced
1/2 tsp black pepper, plus more to taste
1/4–1/2 cup water, as desired
olive oil or coconut oil, for cooking

1) In a medium bowl, combine thinly sliced steak with arrowroot (or cornstarch) and a pinch of pepper. Toss to coat well.
2) Heat a drizzle of oil in a large skillet over medium heat. Working in batches, add a few slices of steak (not touching each other) to the pan. Cook 60-90 seconds per side, then transfer to a clean plate or bowl. Repeat with remaining steak, adding more oil to the pan as needed.
3) When all the steak is cooked, add broccoli to the pan (again, if the pan is a bit dry, add a bit more oil). Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer).
4) While the broccoli is cooking, mix up your sauce by combining the soy sauce, garlic, ginger, and pepper.
5) When broccoli is cooked through, transfer to plate/bowl with the steak. Pour sauce into the pan and stir to scrape up any browned bits. Return cooked broccoli and steak to the pan and stir to coat. The sauce should naturally thicken as it heats through and bubbles for a few minutes (3-5 minutes). If sauce is too thick, add a bit of water

Stuffed Zucchinis with Taco Filling

Recipe of the Week:
Each week we’re going to scour the internet for some interesting recipes and then cut out all the fluff and give you the information that pertains to actually making the meal.  Don’t worry, the link to the source material will be given in case you would like to read the story of how they discovered the recipe. This week’s recipe is Stuffed Zucchinis with Taco Filling.  Enjoy!
2 Tbsp olive oil
1 bell pepper finely chopped
1 sweet onion finely chopped
1/2 tsp salt
1/4 tsp pepper
1 lb ground beef or turkey
4-5 zucchinis ends cut off, cut in half lengthwise and insides scooped out

Seasoning Ingredients:
1 Tbsp cumin
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp chili powder
1/2 tsp salt
1/4 tsp pepper
1/4 tsp cayenne pepper

1) Preheat oven to 400 degrees.
2) Combine seasoning ingredients in a small bowl.
3) Sauté bell pepper, onion, ½ t. salt and ¼ t. pepper in olive oil for 3-5 minutes over medium heat in a large pan.
4) Add ground meat and continue cooking for an additional 7-10 minutes.
5) When meat is almost done cooking, drain liquid from pan and add seasoning ingredients. Continue cooking until meat is completely cooked through.
6) Line a rimmed baking sheet with aluminum foil and place zucchini boats on it (cut-side up).
7) Drizzle a bit of olive oil and sprinkle salt on the inside of each boat, for seasoning.
8) Scoop even amounts of meat mixture into the 8-10 zucchini boats.
9) Cover boats with a sheet of aluminum foil and cook for 15 minutes.
10) Remove aluminum foil and continue cooking an additional 10-15 minutes, or until zucchinis are completely cooked.
11) Serve with chopped onions and enjoy!