“Fight Gone Bad”
3 Rounds:
1 Minute – Wall Balls (20/14)
1 Minute – Sumo Deadlift High Pull (75/55)
1 Minute – Box Jumps (20/14)
1 Minute – Push Press (75/55)
1 Minute – Row for Calories
1-minute rest
Tomorrow’s Forecast:
Strength Day
Quote of the Week:
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”
Mark Twain
“Shuffleboard”
20 Minute AMRAP: teams of 2
200 Meter Run
16 Dumbbell Step-ups (50/35) (24/20)
12 Toes to Bar
Recipe of the Week:
Have you ever tried Tandoori Chicken Legs and Roasted Cauliflower? Here’s your chance to spice up dinner! Warning there is a 24 hour window used to marinate the chicken.
Ingredients:
1 lemon
2 chicken hindquarters or 4 chicken legs
1/2 cup plain whole-milk yogurt
1 Tbsp grated fresh ginger
3 cloves garlic, minced
1 Tbsp plus 1 tsp garam masala
1/2 tsp chili powder
1 tsp sea salt
2 Tbsp coconut oil or ghee, melted
2 cups cauliflower florets
2 Tbsp coarsely chopped pecans
1 Tbsp chopped fresh basil
Instructions:
1) Season and cook the chicken. Zest and juice lemon. Place a resealable plastic bag in a large bowl. Add 1/2 teaspoon lemon zest, 2 tablespoons lemon juice, the yogurt, ginger, 2 cloves garlic, 1 tablespoon garam masala, the chili powder, and 1/2 teaspoon salt to bag. With a knife, make three slashes on top of chicken pieces; place chicken in bag and seal. (Slashing the chicken legs with a knife will allow all the zesty flavors of the marinade to penetrate the meat.) Gently massage bag to mix. Refrigerate overnight, turning the bag over occasionally.
2) Preheat oven to 400 °F. Remove chicken from marinade (pieces will still be coated) and place on one end of a baking sheet. Roast 15 minutes.
3) Prep and roast the cauliflower. In a large bowl, combine 1 teaspoon lemon zest, 1 tablespoon lemon juice, and the remaining garlic, garam masala, and salt. Stir in coconut oil. Add cauliflower and stir until well coated. Remove baking sheet from oven; add cauliflower mixture to the other end, spreading into a single layer. Roast 30 minutes more or until chicken is no longer pink inside and cauliflower is tender and browned around edges. Add pecans to cauliflower for the last 5 minutes of roasting time. Remove from oven and toss cauliflower mixture with basil. Serve with chicken.
Hang Power Clean
Build to a heavy set of 2
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Tomorrow’s Forecast:
Run – Step-ups – Toes to Bar
Box Brief:
Powerlifting 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).
Meme of the Week:
“Stutter”
21 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – Double Unders
Minute 3 – Max Calorie Row
Tomorrow’s Forecast:
Deadlifts – Hang Power Cleans – Push Jerks
Box Brief:
Powerlifting 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).
Recovery of the Week:
Why should we stretch after exercise? This video is a reminder of why we need to be flexible.
Snatch Grip Push Press
Heavy Set of 3
Overhead Squat
Heavy Set of 2
Snatch Balance
Heavy Set of 1
Tomorrow’s Forecast:
Run – Double Unders – Row
Box Brief:
Powerlifting 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).
Question of the Week:
What is the best meal you’ve ever had?
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Tomorrow’s Forecast:
Strength Day
Box Brief:
Powerlifting 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:
“A comfort zone is the most dangerous area anyone can stay in. It is a place of no growth and no challenges.”
Brian Cagney
“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!
