Natalee
On to The Next One
10 Rounds:
20 Sit-ups
15 Push-ups
10 Slam Balls (35/25)
Box Brief:
Today is Bring A Friend Day!
Throwback Thursday:
Back in 2016 during “No Shave November” several of our guys took on the challenge. This is a picture we would rather forget.
“Cardi-B”
5, 4-Minute AMRAPs:
30/20 Calorie Row
20/15 Calorie Bike or 15 Burpees
Max 10m Shuttle Runs
4-minute rest
Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, push-ups and slam balls.
Box Brief:
Bring A Friend Day is on Thursday.
Recovery of the Week:
CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training.
“It’s not quality or quantity. It can and it should be both.”
Front Rack Reverse Lunge
Build to a heavy set of 4
“Control-Alt-Delete”
10 Minute AMRAP:
50 Foot Front Rack Kettlebell Lunge
50 Double Unders
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, biking and running.
Box Brief:
Bring A Friend Day is on Thursday.
Question of the Week:
What sport would you compete in if you were in the Olympics?
“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie Row
50 T2B
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/85)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Clean and Jerks (205/145)
Tomorrow’s Forecast:
Tuesday’s workout calls for lunges and double unders.
Box Brief:
Bring A Friend Day is on Thursday.
Quote of the Week:
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
Thomas A. Edison
“Barn Burner”
3 Minute AMRAP:
9 Bar Facing Burpees
21 Front Squats (95/65)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
18 Front Squats (115/85)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
15 Front Squats (135/95)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
12 Front Squats (155/105)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
9 Front Squats (185/135)
Max Calorie Row
Recipe of the Week:
Here is another great recipe you can make it bulk. Give this Roasted Spatchcock Chicken recipe a shot.
Ingredients:
Chicken
3 – 4lb mini whole chicken
1/3 cup reduced calorie (olive oil) mayo
4 sprigs fresh thyme, finely chopped
3 – 4 large sage leaves, finely chopped
needles from 2 – 3 rosemary stems, finely chopped
1/2 tablespoon sea salt
1 tablespoon cracked pepper
Herb “bed” (OPTIONAL)
4 lemon slices
3 sprigs thyme,
4 rosemary stems
2 sage leaves
Veggies
1 1/2 lb fingerling (red) potatoes, halved
1 large onion, chopped
2 large carrots, chopped
1 tablespoon olive oil
1 tablespoon The Fit Cook Everyday blend
pinch of sea salt & pepper
Instructions:
1) BRINING: if you choose to brine your chicken to help tenderize the chicken so it doesn’t dry out when roasting, to a large bowl mix about 6 cups of water with 1/4 cup sea salt & 3 tablespoons (coconut) sugar. I also use 2 tablespoons The Fit Cook Everyday blend. Mix the seasonings until they dissolve in the water, then place the chicken in the bowl, it should be completely submerged. Brine for 4 hours or overnight.
Set oven to 420F.
2) Pat the chicken dry THOROUGHLY with towel. Place the chicken on a table, breast side down and backbone up. Use kitchen shears, or a sharp knife, to remove the backbone. Then, flip the chicken and use your hands to push it down, breaking the breastbone, so the chicken lays flat (you may need flip the thighs outward).
3) Mix together mayo and finely chopped seasonings. Rub all over the chicken, lifting up the skin on the breast to season the actual meat as well.
To a baking tray add veggies, oil and seasonings and mix together. Make a hole in the center of the baking pan, moving the veggies along the inside edge. Place the Herb Bed in the center – first the fresh herbs then lemon slices on top. Place the chicken on top.
4) Roast in the oven for 45 – 50 minutes, or until the juices run clear and the internal temperature reaches 165F/74C. Note: Insert a a food thermometer in the chicken breast and ensure the internal temperature has reached 165F.
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Tomorrow’s Forecast:
Friday’s workout calls for burpees, squats and rowing.
Throwback of the Week:
Throwback to park workouts!
“Open WOD 18.3”
14 Minute AMRAP:
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches (50/35)
100 Double Unders
12 Bar Muscle-ups
Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses!
Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Recovery of the Week:
Ever wonder if you should be eating before or after your workouts? The answers is that it depends on your goals. Check out this week’s video for some great information.
Romanian Deadlift
Heavy set of 7
“Layaway”
7 Minute AMRAP:
7 Deadlifts
14 Sit-ups
Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Question of the Week:
Would you rather be lost in the jungle or in a cave?
