WOD

“Highs & Lows”
For Time:
21 Front Squats (135/95)
42 Dumbbell Snatches (50/35)
800 Meter Run
15 Front Squats
30 Dumbbell Snatches
800 Meter Run
9 Front Squats
18 Dumbbell Snatches
800 Meter Run

Recipe of the Week:
This looks to be a GREAT curry recipe. Try out this Lamb Curry Fried Rice Recipe! Recipe is below.

Ingredients:
4 cups cooked brown rice, day old rice is best
LAMB
Spray avocado oil
1 1/2 lb lean lamb leg meat, fat trimmed and cut into 1 ½-inch pieces
SUBS: chicken breast, portobello mushroom slices, lean beef, shrimp
1 1/2 teaspoons curry powder
1 tablespoon low sodium soy or tamari
1 ½ tablespoons avocado oil
2 green onion stalks, chopped
3 garlic cloves, minced
1 1/2 tablespoons ginger, minced
2 eggs
2 teaspoons curry powder
1 tablespoon lime zest
1 red bell pepper, thinly sliced
1 1/2 cups frozen peas & carrots
Handful of fresh basil, torn into pieces
Garnish
Lime

Instructions:
1) Cook rice according to instructions given if you are NOT using day old rice. If you cook the rice fresh, once it is prepared, spread it on a baking tray and if possible, place it under a (clean) fan to dry out, ideally for about 1 hour.

2) Set a large nonstick wok (or skillet) on HIGH heat. Once hot, lightly spray with a little oil, then toss in the protein (lamb). Allow to sear for about 4 – 5 minutes (untouched) then stir and sprinkle in curry powder and sauce. Mix in the wok, then continue cooking for an additional 2 minutes. Remove the lamb and set aside.

3) Reduce the heat of the skillet to medium (and be sure the skillet has cooled down – this is important), then add in oil, onions and garlic. Grate in fresh ginger. Cook for 2 – 3 minutes to flavor the oil, then make a hole in the skillet and add eggs. Quickly scramble the eggs and continuously chop them up.

4) Increase the heat to medium-high or HIGH. Fold in the rice and mix well. Sprinkle in the remaining curry powder and continuously fold, ensuring every grain of rice is covered in curry. Add lime zest to brighten the flavors and mix.

5) Add bell peppers and the lamb and continue to mix. Fold in the frozen peas & carrots and fold everything together. Remove from the wok from the heat then add the torn basil leaves.

6) Season to taste with low sodium soy or tamari and fresh lime juice.

“Slipknot”
20 Minute AMRAP:
2 Rope Climbs
60 Double Unders
40 Sit-ups

Tomorrow’s Forecast:
Front Squat – Snatch – Run

Meme of the Week:
We got to keep you honest!

“Jump Suit”
30 – 20 – 10
Deadlifts (185/135)
Box Jumps (24/20)

-then-

10 – 20 – 30
Kettlebell Swings (53/36)
Row for Calories

Tomorrow’s Forecast:
Rope Climbs – Double Unders – Sit-ups

Recovery of the Week:
This video is a great reminder of things we should do to recover AND prevent injuries from occurring. Give it a watch!

“Risky Business”
For Time & Weight:
400 Meter Run
20 Unbroken Strict Press
400 Meter Run
20 Unbroken Push Press
400 Meter Run
20 Unbroken Push Jerk

Tomorrow’s Forecast:
Deadlifts – Box Jumps – Kettlebell Swings – Row

Question of the Week:
What is your dream concert?

“Hangman”
6 Rounds:
20 Wall Balls (20/14)
15 T2B
10 Burpees

Tomorrow’s Forecast:
Run – Shoulder to Overhead

Quote of the Week:
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
Maya Angelou

“Time After Time”
3, 5 Minute AMRAPs:
5 Strict Pull-ups (1) / Pull-ups (2) / Chest to Bar (3)
10 Push-ups
15 Air Squats
5-minute Rest

Recipe of the Week:
Looking for something different this week? Why not try this Herb Rack of Lamb recipe. (Instructions below)

Ingredients for 5 Rack of Lamb servings
~2lb rack of lamb
Pinch of sea salt & pepper

Rub
5 garlic cloves, minced
3 rosemary sprigs, just the needles finely chopped
¼ cup finely chopped thyme
Pinch of sea salt
Pinch of cracked pepper
1 ½ tablespoons olive oil

Rice
1 tablespoon olive oil
3 garlic cloves, minced
1 ½ cups uncooked basmati rice, rinsed
1 tablespoon turmeric
2 teaspoons cumin
Pinch of sea salt & pepper
2 1/4 cups no salt added chicken broth OR water

Suggested Garnish/Meal Add-ons
Roasted veggies
Freshly sliced tomatoes
Garlic & dill yogurt

Instructions:
1.) Set oven to 450F/232C.
Add the ingredients for the rub to a mortar & pestle and mash together until it’s a fine paste. Alternatively, add the ingredients to a food processor or blender
OPTIONAL: Trim large pieces of visible fat from the back of the rack of lamb.

2.) Add a pinch of sea salt & pepper to both sides of the rack. Then thoroughly spread the rub over the rack of lamb. For best results, let the lamb marinate at room temperature for 30 minutes, OR wrap in plastic wrap in marinate overnight in the fridge. If you marinate it overnight, just let it rest at room temperature for about 30 minutes before adding to the oven.

3.) Place the lamb in a baking dish or on a griddle. Place in the oven with the fatty side up. Cook for 10 minutes, then flip it over with tongs to cook for an additional 8 – 10 minutes, depending on your desired level of doneness. Once finished, DO NOT cut the rack of lamb immediately. Let it rest for 5 – 10 minutes before slicing to prevent all the juice from escaping.

4.) As the rack cooks, set a heavy pot on medium high heat. Once hot, add olive, garlic, and rice. Sprinkle in the seasonings and stir, ensuring EVERY grain of rice is covered in seasonings and oil. Toast the grains for 2 – 3 minutes. Reduce the heat to medium and pour in the broth or water. Bring to a gentle simmer, then partially cover and cook for 12 – 15 minutes until all the liquid has been absorbed by the rice and it is plump.

Build your platter! Add the rice, then top with sliced racks of lamb for a family style meal. I added roasted veggies (zucchini), fresh tomato with lemon, sea salt & pepper, and a garlic dill yogurt sauce.

“Bumpy Ride”
25 Minute AMRAP: teams of 3
12/9 Calorie Row
6 Burpees Over Rower
100 Meter Farmers Carry (53s/36s)

Tomorrow’s Forecast:
Pull-ups – Push-ups – Squat

Meme of the Week:

“After Taste”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Press (95/65)

-After Each Set-
200 Meter Run
15 Sit-ups

Tomorrow’s Forecast:
Row – Burpees – Farmers Carry

Box Brief:
This Thursday is Bring a Friend Day!

Recovery of the Week:
Here is another great stretch routine targeting the lower body. Give it a shot!