Friday 7.31.2020

“Freaky Friday”
20 Minute EMOM:

5 T2B
5 Power Snatch (75/55)
5 Thrusters (75/55)

Recipe of the Week:
Who doesn’t love chili?! This week we found a great White Chicken Chili recipe from an AWESOME website (link above).

Ingredients:
1 1/4lb COOKED Rotisserie chicken meat, no skin and pulled into pieces
SUB: chicken breasts; jackfruit
1 tablespoon olive oil
1 tablespoon garlic, minced and fresh
1/2 medium white onion, diced
1 green bell pepper, diced
Seasonings
1 1/2 tablespoons cumin
zest from 1 lime (about 1 1/2 tablespoons)
2 teaspoons coriander
2 teaspoons garlic powder
1 tablespoon onion powder
1 can(13.5oz) full fat coconut milk (OR lite coconut milk; almond milk)
3 cups low sodium chicken stock
sea salt & pepper to taste
1 can (15oz) white (cannellini) beans
2/3 cup frozen corn
Garnish
fresh cilantro to taste
fresh lime juice to taste (recommended)

Instructions:
1) Pull apart Rotisserie chicken meat, no skin.  Set aside.
2) Set a pot on medium heat and once hot, add oil, garlic, onion and bell pepper.  Cook for 2 -3 minutes until the onion turns translucent, but ensure it is not burning.
3) Add the cooked chicken meat along with the seasonings.  Continuously stir for 1 minute until fragrant.  Then pour in coconut milk and stir until it is a consistent broth, about 1 -2 minutes.  Then pour in the chicken broth, white beans and a few pinches of sea salt & pepper.  Reduce the heat to low, then cover and cook for at least 20 minutes. (NOTE FOR USING RAW CHICKEN: once the white broth is mixed, simply add the chicken breasts to the pot – the broth should cover them. Cook and after 20 minutes or so, remove them from the pot and pull the chicken apart.)
4) If needed, add more broth or water after 20 minutes.  Some of the beans should have exploded to thicken it, like regular chili.  Just make sure the beans are not burning in the bottom of the pan.  Then add corn and fresh cilantro, and cover and cook for an additional 5 – 10 minutes on LOW.
5) Season to taste with sea salt & pepper, lime juice and cilantro. Enjoy by itself or with brown rice, cauliflower rice or quinoa.

White Chicken Chili

Recipe of the Week:
Who doesn’t love chili?! This week we found a great White Chicken Chili recipe from an AWESOME website (link above).

Ingredients:
1 1/4lb COOKED Rotisserie chicken meat, no skin and pulled into pieces
SUB: chicken breasts; jackfruit
1 tablespoon olive oil
1 tablespoon garlic, minced and fresh
1/2 medium white onion, diced
1 green bell pepper, diced
Seasonings
1 1/2 tablespoons cumin
zest from 1 lime (about 1 1/2 tablespoons)
2 teaspoons coriander
2 teaspoons garlic powder
1 tablespoon onion powder
1 can(13.5oz) full fat coconut milk (OR lite coconut milk; almond milk)
3 cups low sodium chicken stock
sea salt & pepper to taste
1 can (15oz) white (cannellini) beans
2/3 cup frozen corn
Garnish
fresh cilantro to taste
fresh lime juice to taste (recommended)

Instructions:
1) Pull apart Rotisserie chicken meat, no skin.  Set aside.
2) Set a pot on medium heat and once hot, add oil, garlic, onion and bell pepper.  Cook for 2 -3 minutes until the onion turns translucent, but ensure it is not burning.
3) Add the cooked chicken meat along with the seasonings.  Continuously stir for 1 minute until fragrant.  Then pour in coconut milk and stir until it is a consistent broth, about 1 -2 minutes.  Then pour in the chicken broth, white beans and a few pinches of sea salt & pepper.  Reduce the heat to low, then cover and cook for at least 20 minutes. (NOTE FOR USING RAW CHICKEN: once the white broth is mixed, simply add the chicken breasts to the pot – the broth should cover them. Cook and after 20 minutes or so, remove them from the pot and pull the chicken apart.)
4) If needed, add more broth or water after 20 minutes.  Some of the beans should have exploded to thicken it, like regular chili.  Just make sure the beans are not burning in the bottom of the pan.  Then add corn and fresh cilantro, and cover and cook for an additional 5 – 10 minutes on LOW.
5) Season to taste with sea salt & pepper, lime juice and cilantro. Enjoy by itself or with brown rice, cauliflower rice or quinoa.

Thursday 7.30.2020

Megan

“Straight Legless”
10 Rounds:

35 Double Unders
1 Legless Rope Climb

Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, power snatch, and thrusters.

Throwback of the Week:

Throwback to 2012 when we posted our very first strength board. Check out those numbers!

Wednesday 7.29.2020

Lambert

Back Squat
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

Tomorrow’s Forecast:

Thursday’s workout calls for double unders and rope climbs.

Recovery of the Week:
Last week we gave you a great 5 minute morning stretch routine. That’s great if you have time in the morning. But if you’re crunched for time maybe this 5 minute nightly stretch routine will do the trick. We hope you enjoy!

Tuesday 7.28.2020

Sean C

“Meter Eater”
10 Minute AMRAP:

Max Calorie Row
On the 0:00 – 1 Dumbbell Power Clean (50s/35s)
On the 1:00 – 2 Dumbbell Power Cleans
On the 2:00 – 3 Dumbbell Power Cleans
Etc… Until On the 9:00 – 10 Dumbbell Power Cleans
3 Minute Rest
10 Minute AMRAP:
Max Shuttle Runs
On the 0:00 – 1 Burpee
On the 1:00 – 2 Burpees
On the 2:00 – 3 Burpees
Etc… Until On the 9:00 – 10 Burpees

Tomorrow’s Forecast:
Wednesday calls for back squats and core work.

Question of the Week:

Would you rather talk like Yoda or breathe like Darth Vader?

Charmaine

Monday 7.27.2020

“Swole Train”
Tabata
20 Seconds On, 10 Seconds Off

8 Rounds Each
Ring push-ups
Box step-ups (20”) (53/36)
Strict pull-ups
Box jumps (24/20)

Tomorrow’s Forecast:
Tuesday calls for rowing, running. burpees. and cleans.

Box Brief:
  Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Quote of the Week:
“Smart people learn from everything and everyone, average people from their experiences, stupid people already have all the answers.”
Socrates

LeeAnn

Crunchy Thai Ginger Salad with Peanut Butter Dressing

Recipe of the Week:
This week we have a delicious looking salad with some great texture. Try out this Crunchy Thai Ginger Salad with Peanut Butter Dressing.

Ingredients:
For the peanut butter dressing:
¼ cup crunchy peanut butter
2 Tbsp rice vinegar
3 Tbsp toasted sesame oil
2 Tbsp lime juice
1 Tbsp soy sauce or tamari
Thinly sliced fresh ginger
1 tsp salt

For the salad:
4 cups shredded cabbage
1 cup grated carrot
1 cucumber, halved lengthways, seeds removed and thinly sliced
1 cup cooked shelled edamame
2 onions, thinly sliced
1 handful cilantro leaves, plus extra for garnish
Chopped peanuts, for garnish

Instructions:
1) To make the dressing, whisk all the ingredients together in a food processor or blender.
2) Combine all the salad ingredients, except the garnishes, in a salad bowl, pour over the dressing and mix well. Garnish with the chopped peanuts and extra cilantro to serve.