Back Squat
3 sets of 5
“March Assault”
3 Rounds:
400 Meter Run
21 Burpees
Tomorrow’s Forecast:
Push-ups – Deadlifts – Rope Climbs
Question of the Week:
Would you rather have a huge imagination or a photographic memory?
“Open WOD 14.4”
For Time:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups
Tomorrow’s Forecast:
Back Squat – Run – Burpees
Quote of the Week:
“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”
Josiah Gilbert Holland
“Bel-Air”
7 Rounds:
40 Double Unders
10 Dumbbell Lunges (53s/36s)
10 HSPU
20 Sit-ups
Recipe of the Week:
This is a perfect meal to make for dinner. Give this Shrimp Alfredo a try!
Ingredients:
8oz whole wheat or legume-based linguine (or fettucine)
Low-carb substitute: Zucchini & carrot noodles; Miracle noodles
Reduced Fat Alfredo Sauce
1 tablespoon olive oil
1/2 medium white onion, diced
3 garlic cloves, minced
1 tablespoon (vegan) butter
10oz raw cauliflower florets
1 1/2 cups unsweetened almond milk
1 1/2 cups reduced fat parmesan cheese, grated
1 tablespoon The Fit Cook Land seasoning (OR Italian seasoning)
Sea salt & pepper to taste
1 1/2 lb jumbo shrimp, raw (peeled and deveined)
2 cups broccolini (or broccoli florets) – OPTIONAL, but recommended
Instructions:
1) Cook pasta according to the instructions given, then set aside.
2) Set oven to 400F/204C.
3) Line a baking tray with parchment paper, then add the cauliflower florets. Roast in the oven – without any oil or seasoning – for 15 to 20 minutes, or until lightly charred and soft.
4) Set a nonstick skillet on medium heat, once hot add the oil and the onion and garlic. Cook for 4 to 6 minutes or until the onions have turned brown and translucent. After about 4 minutes, add a tablespoon of butter and continue to caramelize the onions and garlic. Remove from the heat.
5) To a high-powered blender, add ALL of the ingredients for the sauce. Blend until smooth and season to taste with sea salt & pepper.
6) In the same nonstick skillet, set it on HIGH heat. Once hot, add the jumbo shrimp and add a pinch of sea salt & pepper as it cooks in the skillet. Cook for 4 to 6 minutes, or until the shrimp begins to plump and change color. When the shrimp is nearly finished, reduce the heat to low-medium, add the broccolini then cover and cook (to steam) for 2 to 3 minutes, or until the broccolini turns vibrant green.
“Saltshaker”
20 Minute AMRAP: teams of 2
200 Meter Run or 10 Calorie Row or 10 Calorie Bike
10 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatch (50/35)
Tomorrow’s Forecast:
Double Unders – Lunges – Handstand Push-ups – Sit-ups
Meme of the Week:
We won’t give up though.
Drop Cleans
5 x 3
“Mr. Clean”
20 Minute Ladder:
1 Power Clean (205/145) + 1 Muscle-up
2 Power Cleans + 2 Muscle-ups
3 Power Cleans + 3 Muscle-ups
4 Power Cleans + 4 Muscle-ups
Etc…
Tomorrow’s Forecast:
Burpee – Snatch – Run/Row/Bike
Recovery of the Week:
Check out this great video for a stretch routine that will help you relax before bed.
1 – 1/2 Front Squat
Build to a Heavy Single
“Fight Club”
For Time:
21/15 Calorie Bike
10 Burpees
Tomorrow’s Forecast:
Cleans – Muscle-ups
Question of the Week:
Would you rather the ability to change the past or see into the future?
Box Brief:
Bring A Friend Day is Thursday!
We are hosting White Wong PT this Saturday at 11am for a FREE Bulletproof Squat Workshop. Whether you have pain squatting, want to learn how to best squat for your body type or just want to hang out with us, you should come this Saturday!
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups
Tomorrow’s Forecast:
Front Squat – Bike – Burpees
Quote of the Week:
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
Albert Einstein
Box Brief:
Bring A Friend Day is Thursday!
We are hosting White Wong PT this Saturday at 11am for a FREE Bulletproof Squat Workshop. Whether you have pain squatting, want to learn how to best squat for your body type or just want to hang out with us, you should come this Saturday!
“A Thing or Two”
25 Minute AMRAP: teams of 2
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Later Erg Burpees
Recipe of the Week:
Here is another great recipe to make in bulk for your week! Try this KIELBASA, PEPPER, ONION AND POTATO HASH recipe.
Ingredients:
1 (14 ounce) package turkey kielbasa, cut into 1/4 inch rounds
1 green bell pepper, diced
1/2 yellow, red or orange bell pepper, diced
1 onion, diced
3 small or 2 large potatoes, peeled and diced
olive oil
salt and pepper
Instructions:
1) In a heavy-bottomed skillet (I like to use my cast iron), heat 2 tbsp of olive oil over medium-high heat. Add the potatoes to the skillet and season with salt and pepper. Fry until golden brown and cooked through, around 8-10 minutes, stirring a few times to ensure even browning.
2) In a separate skillet, brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium-high heat. Remove the kielbasa from the pan and set aside. Add the peppers and onions to the skillet and season with a pinch of salt and pepper. Cook for 5 minutes, or until softened, stirring occasionally.
3) Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix everything together. Serve nice and hot!
