“Catch Fire”
3 Rounds:
1000 Meter Row
200 Meter Farmers Carry (53s/36s)
100 Foot Lunge
Tomorrow’s Forecast:
Friday’s workout calls for running, wall balls, power snatches, pull-ups, overhead squats, box jumps and thrusters.
Throwback of the Week:
Throwback to watching the 2013 CrossFit Games on a projector and doing the workout too!
Deadlift
5 – 5 – 5 – 5 – 5
Bench Press
5 – 5 – 5 – 5 – 5
Tomorrow’s Forecast:
Thursday’s workout calls for rowing, farmers carry and lunges.
Recovery of the Week:
“I tell my athletes put the same effort into recovery that you do into your training session in order to maximize the benefits, prevent injury and recover faster.”
– Jeff Sydes, Certified Strength and Conditioning Specialist
5 Sets
Max Unbroken Strict Handstand Push-ups
“Triple Crown”
For Time:
50 – 40 – 30 – 20 – 10
50 Double Unders
Kettlebell Swings (53/36)
Sit-ups
Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts and bench press.
Box Brief:
Weightlifting clinic is Thursday at 6:30pm 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 side dish during Thanksgiving dinner?
“Runner Up”
20 Minute AMRAP:
200 Meter Run
6 Burpees
1 Rope Climb
Tomorrow’s Forecast:
Tuesday’s workout calls for handstand push-ups, double unders, kettlebell swings and sit-ups.
Box Brief:
Wednesday’s After Party is worth DOUBLE METERS!!!
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Quote of the Week:
“The best preparation for tomorrow is doing your best today.”
H. Jackson Brown, Jr.
“Street Sweeper”
21 – 18 – 15 – 12 – 9
Double Kettlebell Front Squats (53s/36s)
Pull-ups
Recipe of the Week:
Last week we threw everything in a pan and baked it. This week we’re going to throw everything in ONE pot and cook it! Hope you guys enjoy Lean Beef & Brown Rice Pilaf.
Ingredients:
1 1/2 lb lean beef sirloin, cut into 1-inch pieces
SUB: chicken breast, portobello mushrooms
2 tablespoons olive oil
1 tablespoon The Fit Cook Everyday blend
SUB: 2 teaspoons garlic powder, 2 teaspoons onion powder
1 tablespoon The Fit Cook Land seasoning
SUB: your choice of dried herbs: thyme, rosemary, Italian seasoning
2 teaspoons smoked paprika
pinch of sea salt & pepper
1/2 medium white onion, chopped
2 tablespoons fresh garlic, minced
1 large carrot, chopped into 1-inch chunks
1 1/2 cups uncooked (short-grain) brown rice
2 cups low sodium beef broth (or water, but not recommended)
8oz low sodium tomato sauce
2 tablespoons Worcestershire sauce (OPTIONAL)
zest from 1/2 lemon
2 Bay leaves
8 oz broccoli (or Brocolini) florets
Instructions:
1) Set a pot on HIGH heat. Once hot, add oil and beef. As the beef sears, add the paprika, The Fit Cook Everyday blend and The Fit Cook Land herb seasoning. Cook for about 3 minutes, until sear marks begin to appear.
2) REDUCE the heat of the pot to low-medium and once the pot is cooler, add garlic, onions and carrots. Cook until the onions turn brown and translucent, about 3 to 5 minutes.
3) The add in uncooked brown rice and stir continuously until every grain of rice is toasted and covered in oil and herbs.
4) Pour in the broth, Worcestershire and tomato sauce and stir. Add in the lemon zest and Bay leaves. Stir.
5) Adjust the heat of the pot to bring to a light simmer, then cover and cook for 25 to 30 minutes until the rice has absorbed the majority of the liquid.
6) Once the rice has almost cooked, simply place the broccoli florets ON TOP of the rice and put the lid on halfway to cook for the remaining time and to allow excess liquid to be absorbed and evaporate.
7) When the rice has finished cooking, stir in the broccoli and remove from the heat.
8) Garnish and enjoy!!
20 Minute AMRAP:
teams of 2
Partner A – 200 Meter Run
Partner B – AMRAP
Sit-ups
Push-ups
Box Jumps (24/20)
Tomorrow’s Forecast:
Friday’s workout calls for front squats and pull-ups.
Throwback of the Week:
Throwback to a very blurry picture of everyone after an ugly sweater workout. Should we bring it back?
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:
Thursday’s workout calls for running, sit-ups, push-ups and box jumps.
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
“Rest equals recovery, and recovery is the key to making consistent progress.”
This week I’m challenging you to READ about healthy recovery habits! Today’s article goes over the ins and outs of sleep. I hope you enjoy “No Rest for the Foolish” by Bill Starr.
“Seeing Double”
25 Minute AMRAP: teams of 2
Partner A – Run 400 Meters
Partner B – Row for Max Meters
Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts, hang power cleans and push jerk.
Question of the Week:
Would you rather have super strength or super speed?
