WOD

Hang Power Snatch
Build to a heavy set of 2

“Isabel”
30 Snatches (135/95)
7 Minute Cut Off

Recipe of the Week:
This week we found an awesome beef and broccoli recipe. If you’re looking for some added carbohydrates I would include some rice to this dish. Enjoy!

Ingredients:
3/4lb. lean steak (such as top sirloin, or loin tip) thinly sliced
2 Tbsp arrowroot or cornstarch*
1lb. broccolini (or broccoli), cut into 2” sections
1/2 cup soy sauce
3 cloves garlic, minced
1 1/2 tsp fresh ginger, minced
1/2 tsp black pepper, plus more to taste
1/4–1/2 cup water, as desired
olive oil or coconut oil, for cooking

Instructions:
1) In a medium bowl, combine thinly sliced steak with arrowroot (or cornstarch) and a pinch of pepper. Toss to coat well.
2) Heat a drizzle of oil in a large skillet over medium heat. Working in batches, add a few slices of steak (not touching each other) to the pan. Cook 60-90 seconds per side, then transfer to a clean plate or bowl. Repeat with remaining steak, adding more oil to the pan as needed.
3) When all the steak is cooked, add broccoli to the pan (again, if the pan is a bit dry, add a bit more oil). Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer).
4) While the broccoli is cooking, mix up your sauce by combining the soy sauce, garlic, ginger, and pepper.
5) When broccoli is cooked through, transfer to plate/bowl with the steak. Pour sauce into the pan and stir to scrape up any browned bits. Return cooked broccoli and steak to the pan and stir to coat. The sauce should naturally thicken as it heats through and bubbles for a few minutes (3-5 minutes). If sauce is too thick, add a bit of water

“Sun Burn”
5 Rounds:
Row 400 meters
Run 400 meters

Tomorrow’s Forecast:
Friday’s workout calls for snatches.

Throwback of the Week:
This throwback requires no explanation.

“Bump and Grind”
3 Rounds:
30 Double unders
10 Thrusters (95/65)
2 Rounds:
60 Double unders
10 Thrusters (115/85)
1 Round:
90 Double unders
10 Thrusters (135/95)

Tomorrow’s Forecast:
Thursday’s workout calls for running and rowing.

Recovery of the Week:
Stretch #1 – Figure Four Rotation
Spend 2 minutes on each side.
Stretch #2 – Cat-Cow Stretch
Spend 10 seconds in both positions completing 10 total repetitions.
Stretch #3 – Posterior Shoulder Stretch
Complete 2 sets of 1 minutes holds on each side.

“CrossFit Total”
Back Squat – Build to a heavy single
Strict Press – Build to a heavy single
Dead Lift – Build to a heavy single

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, thrusters, and core work to finish.

Questions of the Week:
Would you rather have all traffic lights you approach be green or never have to stand in line again?

“Bruiser”
25 Minute AMRAP: teams of 3
200 Meter run w/wall ball (20/14)
7 Burpee pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, strict press, and deadlift.

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. Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Quote of the Week:
Never give up on a dream because of the time it will take to accomplish it. The time will pass anyway.
Earl Nightingale

“Deja Vu”
For Time:
100 Double unders
30 Burpees
30 Dumbbell snatches (50/35)
30 T2B
30 Box jumps (24/20)
3 Rope climbs
30 Box jumps
30 T2B
30 Dumbbell snatches
30 Burpees
100 Double unders

Recipe of the Week:
Each week we’re going to scour the internet for some interesting recipes and then cut out all the fluff and give you the information that pertains to actually making the meal.  Don’t worry, the link to the source material will be given in case you would like to read the story of how they discovered the recipe. This week’s recipe is Stuffed Zucchinis with Taco Filling.  Enjoy!
Ingredients:
2 Tbsp olive oil
1 bell pepper finely chopped
1 sweet onion finely chopped
1/2 tsp salt
1/4 tsp pepper
1 lb ground beef or turkey
4-5 zucchinis ends cut off, cut in half lengthwise and insides scooped out

Seasoning Ingredients:
1 Tbsp cumin
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp chili powder
1/2 tsp salt
1/4 tsp pepper
1/4 tsp cayenne pepper

Instructions:
1) Preheat oven to 400 degrees.
2) Combine seasoning ingredients in a small bowl.
3) Sauté bell pepper, onion, ½ t. salt and ¼ t. pepper in olive oil for 3-5 minutes over medium heat in a large pan.
4) Add ground meat and continue cooking for an additional 7-10 minutes.
5) When meat is almost done cooking, drain liquid from pan and add seasoning ingredients. Continue cooking until meat is completely cooked through.
6) Line a rimmed baking sheet with aluminum foil and place zucchini boats on it (cut-side up).
7) Drizzle a bit of olive oil and sprinkle salt on the inside of each boat, for seasoning.
8) Scoop even amounts of meat mixture into the 8-10 zucchini boats.
9) Cover boats with a sheet of aluminum foil and cook for 15 minutes.
10) Remove aluminum foil and continue cooking an additional 10-15 minutes, or until zucchinis are completely cooked.
11) Serve with chopped onions and enjoy!

“Odds Are Even”
20 Minute AMRAP: teams of 2
100 Meter Run
20 Lunges/Weighted Lunges (53/36)
20 KBS (53/36)
Athletes switch after each exercise is complete. For example: athlete 1 completes the run, athlete 2 completes lunges, athlete 1 completes KBS, etc.

Tomorrow’s Forecast:
Friday’s workout calls for double unders, burpees, dumbbell snatches, toes to bar, box jumps, and rope climbs.

Throwback of the Week:
Back in 2011 we were doing sprint drills which involved someone pulling you backward as you tried to sprint. Earlier in the day, Chad accidentally let go of the band when a member named Shawn was running. Chad felt so guilty that he allowed Zoey (Monte’s daughter) to deliver the punishment. She was too nervous, so papa Cole stepped in. 

Front Squat
Build to a heavy set of 5

Bench Press
Build to a heavy set of 5

Tomorrow’s Forecast:
Thursday’s workout calls for running, lunges, and kettlebell swings.

Recovery of the Week:
Each week we will post a video with some recommended stretches based on the programmed workouts.  Our goal is to keep everyone proactive with their recovery. See below for our video and stretch guidance.
Stretch #1 – 90/90 Rotation
Rotate between your left and right side spending 10-15 seconds on each side.
Stretch #2 – Hamstring High Stretch
Spend 2 minutes on each leg, periodically bringing your opposite leg down to the ground.
Stretch #3 – Seated QL Release
Perform 3 sets of 30 second holds on each side.