“Catch Fire” 5 Rounds: 1000 Meter Broad Jump 200 Meter Overhead Carry (53/36) 100 Foot Front Rack Walking Lunge (135/95)
Tomorrow’s Forecast: Box Jump Overs – Snatches – Burpees 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).
Throwback of the Week: Throwback meme of the week!
Deadlift Build to A Heavy Single -then- 1 Set of 5 @ 80% of Today’s 1RM
Bench Press Build to A Heavy Single -then- 1 Set of 5 @ 80% of Today’s 1RM
Tomorrow’s Forecast: Row – Farmers Carry – Lunge
Recovery of the Week: Did you know many of the foods we eat can help reduce inflammation and aid in recovery? Check out this week’s video showing you 10 different food items to add to your grocery list.
“Open WOD 21.3 & 21.4” For Time: 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters (95/65) 1-minute rest 15 Front Squats 30 Chest to Bar Pull-ups 15 Thrusters 1-minute rest 15 Front Squats 30 Bar Muscle-ups 15 Thrusters Immediately Begin a 7 Minute Clock: Build to An Unbroken Complex 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk
Ingredients: Red Potatoes 3 large red potatoes 1/4 red onion, chopped 1 tablespoon olive oil 2 teaspoons ranch seasoning (we used Simply Organic) salt, to taste Asparagus 1/2 lb. asparagus (8 spears) 4 slices thick-cut bacon, halved pepper, to taste Chicken 1 large chicken breast (or 2 medium) 1 teaspoon olive oil 1 teaspoon ranch seasoning
Instructions: 1) Preheat oven to 400ºF. 2) Place potatoes and onions on half of a baking sheet. Drizzle with olive oil and ranch seasoning. Rub oil and seasonings into the vegetables with your hands or a spatula. 3) Next, chop off the white end of the asparagus spears and wrap a half of a piece of bacon around one asparagus spear and place on one-fourth of the baking sheet. Repeat until asparagus and bacon are gone. Season with pepper. 4) Lastly, place chicken breasts next to asparagus on the baking sheet. Drizzle with olive oil and sprinkle with seasoning. 5) Place baking sheet in the oven and bake for 25-30 minutes depending on how thick your chicken breast is.