WOD

“Cindy’s Broken”
15 Rounds:
1 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
1 Minute Rest

Recipe of the Week:
Who doesn’t love some Chicken Curry?! Give this one a shot!

Ingredients:
2 lbs boneless & skinless chicken breast or thighs cut into 1.5″ cubes
2 large onions chopped
4 garlic cloves minced
1 inch fresh ginger peeled and minced
2 tbsp oil
2 tbsp yellow curry powder
1 tsp turmeric
14 oz can coconut milk full fat
1 tbsp maple syrup
3/4 tsp salt
Ground black pepper to taste
4 tbsp cold water
1 tbsp cornstarch

Instructions:
1) Cook brown rice or quinoa as per package instructions.
2) Preheat large skillet on medium heat and swirl oil to coat. Add onion, garlic and ginger and cook for 5 minutes, stirring occasionally.
3) Add yellow curry powder and turmeric; saute for 30 seconds, stirring often.
4) Add coconut milk, maple syrup, salt and stir until incorporated and bring to boil.
5) Add chicken, stir, reduce heat to low and cook uncovered for 15 minutes, stirring occasionally.
6) In a small bowl, whisk cold water with cornstarch and pour over sauce. Stir and cook for a few minutes until sauce has thickened.
7) Season with pepper to taste and serve over brown rice or quinoa. So good!

“Hydro”
For Time: teams of 2
7500 Meter Row
2000 Meter Farmers Carry (53s/36s)

Tomorrow’s Forecast:
Pull-ups – Push-ups – Air Squats

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Meme of the Week:
But it was on sale!

Push Press
10 – 10 – 10

“Trap City”
10 Minute AMRAP:
Buy In – 70 Kettlebell Swings (53/36)
30 Double Unders
10 Handstand Push-ups

Tomorrow’s Forecast:
Row – Farmers Carry

Recovery of the Week:
Here is a great video going over recovery methods you may not be utilizing.

Back Squat
10 @ 60% of 1RM
8 @ 70%
6 @ 75%
4 @ 80%

Front Squat
10 @ 60% of 1RM
8 @ 70%
6 @ 75%
4 @ 80%

Tomorrow’s Forecast:
Kettlebell Swings – Double Unders – Handstand Push-ups

Question of the Week:
Would you rather watch nothing but Hallmark Christmas movies or nothing but horror movies?

“Nashvegas”
22 Minute AMRAP: teams of 2
Buy In – 4000 Meter Run
2 Muscle-ups
4 Power Cleans (185/125)
6 Bar Facing Burpees

Tomorrow’s Forecast:
Back Squat – Front Squat

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then! 

Quote of the Week:
“Don’t let yesterday take up too much of today.”
Will Rogers

“Emergency Brake”
For Time:
30/24 Calorie Row
30 Power Cleans (115/85)
30/24 Calorie Row
30 Front Squats (115/85)
30/24 Calorie Row
30 Squat Cleans (115/85)

Recipe of the Week:
Here is another fun breakfast recipe to try! Air Fried Omelette Loaded Potato.

Ingredients:
1200g (about 4) small Russet potatoes, baked and about 150g of potato flesh removed from each one (see directions below)
EGGS
10 whole eggs (or combination of 5 eggs + 6 egg whites)
1 tablespoon The Fit Cook Everyday seasoning (OR 1 teaspoon garlic powder + 2 teaspoons onion powder)
1 tablespoon The Fit Cook Green Chile Lime seasoning (OR 2 teaspoons cumin)
pinch of sea salt & pepper
2 green onion stalks, diced
1 cup (~90g) reduced fat shredded Mexican blend cheese (or cheddar)
1 cup chopped broccolini or broccoli,
1/2 red bell pepper, diced
4 pieces of center-cut bacon, chopped

Instructions:
1) Set oven (or air fryer) to 420F/216C.
2) Poke a few holes in each potato using a fork, then wrap each potato in foil. Bake in the oven for 1 – 1.5 hours or until the potatoes have been cooked through and can easily be pierced with a fork. Once baked allow the potatoes to cool down enough where they can be handled.
3) Use a small knife to trim off the top portion of the potato as it lays on its side (note: do NOT cut the potato in half). Then take a spoon and carve out the insides of each potato but leaving a thick border of potato alongside the inner walls of the potato. This creates a potato bowl or cup.
4) Set air fryer (or oven) to 400F/204C.
5) Beat eggs together with seasoning, cheese and green onion.
6) Spray each potato with olive oil, then sprinkle with pinch of sea salt & pepper. Add about 1 tablespoon of broccoli, bell pepper and bacon to each one, then pour in the egg mix. Repeat for remaining potato cups.
7) Place the loaded potatoes in the air fryer basket and cook for 20 – 25 minutes, or until the egg is cooked through. Pro-tip: for best results, gently cover each potato with aluminum foil – create a dome shape – then remove it the final minutes of cooking in order to brown the top.

“What Goes Up”
For Time:
20 Double Unders
200 Meter Run
40 Double Unders
400 Meter Run
60 Double Unders
800 Meter Run
80 Double Unders
400 Meter Run
100 Double Unders
200 Meter Run

Tomorrow’s Forecast:
Row – Cleans – Squats

Meme of the Week:
Whose spirit animal is this?

“Pull It Together”
18 Minute AMRAP:
3 Deadlifts (???)
15 Ring Dips
25 Sit-ups

Tomorrow’s Forecast:
Double Unders – Run

Recovery of the Week:
We could all use a little shoulder, neck and upper back stretching. Try out this video when you have some free time!