“All Aboard”
5 Minute AMRAP at each station:
teams of 4-5
Sled Pull (90/45)
Prowler Push (45/25)
Axle Bar Cleans (145/95)
Rope Climbs
Bike for Calories
Tomorrow’s Forecast:
Run
Quote of the Week:
“The bad news is time flies. The good news is you’re the pilot.”
Michael Altshuler
“Fight the Feeling”
5 Rounds:
1 Minute Single Dumbbell Lunges (50/35)
1 Minute Dumbbell Snatches (50/35)
1 Minute Row for Calories
1 Minute Rest
Box Brief:
On Labor Day we will only have a 7:30 am, 8:30 am and 9:30 am class. We will be closed for the rest of the day.
Recipe of the Week:
This looks like a delicious recipe to try! Give this lemon garlic butter chicken thighs recipe a shot!
Ingredients:
3 – 6 skinless, boneless chicken thighs
1 pound (450g) green beans, trimmed
3 tablespoons butter, divided or (ghee for paleo diet)
4 garlic cloves, minced
1 teaspoon paprika
1 teaspoon onion powder
1/4 teaspoon salt and fresh cracked black pepper
Juice of 1/2 lemon + lemon slices, for garnish
1/2 cup (125ml) chicken stock
1 tablespoon hot sauce (we used Sriracha)
1/4 teaspoon crushed red chili pepper flakes, optional
1/2 cup fresh chopped parsley
Instructions:
1. In a small bowl, combine onion powder, paprika, salt, and pepper. Season chicken thighs generously with the spice mixture. Set aside while you prepare green beans.Arrange green beans in a microwave-safe dish with 1/2 cup (125ml) water. Cook in the microwave for 8-10 minutes, until almost done but still crisp.
2. Melt 2 tablespoons butter in a large skillet over medium-low heat. Lay the seasoned chicken thighs in one layer in the skillet. Cook for 5-6 minutes then flip and cook another 5-6 minutes, until cooked through and a cooking thermometer displays 165°F (75°C). If chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer chicken to a plate and set aside.
3. In the same skillet, lower the heat and melt the remaining tablespoon of butter. Add chopped parsley, garlic, hot sauce, red crushed chili pepper flakes, and pre-cooked green beans and cook for 4 to 5 minutes, stirring regularly, until cooked to your liking. Add lemon juice and chicken stock and reduce the sauce for a couple of minutes, until slightly thickened.
4. Add cooked chicken thighs back to the pan and reheat quickly. Adjust seasoning with pepper and serve the lemon garlic butter chicken thighs immediately, garnished with more crushed chili pepper, fresh parsley, and a slice of lemon if you like. Enjoy!
“Midline Miles”
For Time:
50 Sit-ups
200 Meter Run
50 Sit-ups
400 Meter Run
50 Sit-ups
800 Meter Run
50 Sit-ups
1 Mile Run
-OR-
Hinshaw Week 5 – Day 2
5 Sets:
500 Meter Moderate Run
100 Meter Slow Jog
NO ADDITIONAL REST
3-5 minute rest
4 Sets:
150 Meter Sprint
150 Meter Walk
NO ADDITIONAL REST
Tomorrow’s Forecast:
Lunge – Snatch – Row
Meme of the Week:
Deadlift – Week 5
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 92%
1 @ ???
Track B
Follow the same rep scheme as Track B but ignore the percentages. Go up based off feel and push to a 1RM with perfect form.
Pull-up + Push-up – Week 5
Track A
1 Set Each
Max Unbroken Pull-ups
Max Unbroken Push-ups
Rest as needed between exercises
Track B
3 Sets Each
Max Unbroken Pull-ups (hardest progression)
Max Unbroken Push-ups (hardest progression)
Rest as needed between exercises
Tomorrow’s Forecast:
Sit-ups – Run
Recovery of the Week:
We could all be better about stretching before or after our work day. Follow along with this quick 10 minute video to introduce more stretching into your life.
“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up
Question of the Week:
Would you rather take one vocation that lasts four weeks or four vocations that last one week?
“Herky Jerky”
Every 5 Minutes for 4 Rounds:
500/400 Meter Row
12 Jerks (185/135)
Tomorrow’s Forecast:
Filthy Fifty
Quote of the Week:
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
Oprah Winfrey
Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. This is our biggest event of the year.
“Screwball”
20 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30/24 Calorie Row
20 Toes to Bar
10 Bar Muscle-ups
Recipe of the Week:
We found another easy recipe for any night of the week! Just add your favorite healthy carb and then make this Cumin-Roasted Pork Chops and Brussels Sprouts recipe!
Ingredients:
teaspoon kosher salt, plus more as needed
1 teaspoon whole cumin seeds
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper, plus more as needed
1/4 teaspoon crushed red pepper flakes, or to taste
2 cloves garlic, finely grated or minced
2 bone-in pork chops, about 1½-inches thick (1¾ pounds total)
1 pound Brussels sprouts, trimmed and halved through the stem
1/4 cup whole sage leaves
2 tablespoons extra virgin olive oil
lemon wedges, for serving
Ingredients:
1) In a large bowl, mix together the salt, cumin seeds, ground cumin, black pepper, chile flakes and garlic until it resembles wet sand.
2) Smear the mixture all over the pork and let sit at room temperature for at least 20 minutes, or in the refrigerator for up to 24 hours.
3) Heat oven to 450 F.
4) In a small bowl, toss the Brussels sprouts and sage leaves with the oil and a large pinch of salt and pepper. Spread out on a quarter-sized rimmed baking sheet (or a 9- by 13-inch baking dish) and place in the oven. Place the pork on a quarter-sized rimmed baking sheet (or use a regular rimmed baking sheet) and place in the oven along with the sprouts.
5) Roast pork and sprouts for 15 minutes. Flip the chops over and give the sprouts a stir, and continue roasting until the pork is cooked through and the sprouts are browned and tender, about 3-5 minutes for the pork and 5-10 for the sprouts. Serve with lemon wedges.
“Stand & Deliver”
16 Minute AMRAP:
10 Double Dumbbell Step-ups (50s/35s) (24/20)
100 Meter Dumbbell Farmers Carry (50s/35s)
200 Meter Run
:30 Second L-Sit
Tomorrow’s Forecast:
Wall Ball – Box Jump – Row – Toes to Bar – Muscle-up
Box Brief:
Saturday Night Yoga is Back! Save the date for Saturday the 28th 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:
