Back Squat
4 x 3 @RPE 7.5
“Lava”
8 Minute Ladder: (2, 4, 6, 8, 10, etc)
Box Jumps (24/20)
Push-ups
Quote of the Week:
“Sometimes the bad things that happen in our lives put us directly on the path to the best things that will ever happen to us.”
Nicole Reed
“Training Montage”
22 Minute AMRAP:
10 Handstand Push-ups
20 Cleans (115/85)
30 Burpees Over the Bar
400 Meter Run
50 Wall Balls (20/14)
Recipe of the Week:
Have you ever tried homemade Poke Bowls? Maybe it’s time! Give this Low Carb Poke Bowl a shot!
Ingredients:
1 large head of cauliflower, cut into chunks with leaves removed
1lb sushi grade tuna or salmon
3 green onion stalks, chopped and mainly green part
Sauce
8 tablespoons olive oil mayonnaise
3 tablespoons Sriracha (or favorite hot sauce)
2 tablespoons sesame oil
1 tablespoon red chili flakes (optional but recommended, Korean style chili flakes)
2 tablespoons sesame seeds
Garnish
jalapeno
nori
wonton chips
whatever you like
Instructions:
Step 1
Fill a large pot of water about a 1/4th of the way, then bring to a boil.
Step 2
Add cauliflower florets and chunks to a food processor and pulse blend until it resembles grains of rice. Note: do not just blend as the cauliflower will be too fine. Add the cauliflower to a mesh strainer, then set it over the pot of boiling water (it should not be touching the water). Cover with a lid then allow it to steam for 10 – 15 minutes. Once it finishes, set aside to cool, ideally in the fridge.
Step 3
Mix together the ingredients for the sauce. Set aside.
Step 4
Use a knife to thinly and finely dice, almost mince, the tuna, then add to a bowl along with the green onions and the sauce. Fold everything together.
Step 5
Once the cauliflower has completely cooled and is maybe chilled, bring everything together. Evenly divide the rice among 4 portions, then top with poke. Add about 2 teaspoons of sesame seeds to each one then add your favorite toppings.
“Shadow”
3 Rounds: teams of 2
Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)
Partner B – 50 Sit-ups
Meme of the Week:
Deadlift
5 x 4 @7.5 RPE
Bench Press
5 x 4 @7.5 RPE
Nutrition of the Week:
The big WHY
Often when pursuing fitness or nutrition goals, a good coach will ask you about your WHY. Why do you want to make change? For lots of us, we want to be around longer, be better partners, parents, grandparents, co-workers, etc. We’ve seen the generations before us, and we want to ensure that our future selves are in better shape to deal with the challenges that face us as we age.
CrossFit addresses the big why with the ‘Sickness, wellness, Fitness Health Continuum’.
It’s simple: the closer we can move towards fitness, the further we are from sickness-and that creates a buffer for when we do become ill, have an accident, etc. In that instance, we may only drop back to wellness if we are fit, but if we are starting out sick, the results of illness/accidents could be much more dire. This is at the heart of why we show up to the gym every day and why we strive to be better about what we eat. At the end of the day, your health is your most valuable asset.
Here is a link to the article and where the graphic above was taken from, CFJ_2016_08_Luck-Glassman_10.pdf (crossfit.com).
“Gorilla”
20 Minute AMRAP:
500 Meter Run
15 Pull-ups
9 Hang Power Snatches (95/65)
Question of the Week:
Would you rather always have an inch or always feel like there is a question you can’t quite remember the answer to?
Back Squat
5 x 4 @7.5 RPE
“Dip Out”
30 – 20 – 10
Ring Dips
*75 Double Unders after each set
Quote of the Week:
“If you change the way you look at things, the things you look at change.”
Wayne Dyer
“Over the Fence”
3 Rounds:
600 Meter Run
10 Bar Muscle-ups
10 Cleans (165/115)
Recipe of the Week:
Are you getting bored or sweet potatoes with cinnamon? Try this Taco Stuffed Sweet Potato recipe!
Ingredients:
Cooking spray
4 small sweet potatoes
2 tbsp. extra-virgin olive oil
1 yellow onion, chopped
1 carrot, peeled and chopped
1 lb. lean ground turkey
2 tsp. taco seasoning
1/2 c. cherry tomatoes, halved
FOR TOPPING
4 tbsp. black beans
4 tbsp. corn
1 avocado, cubed
4 tbsp. sour cream
Hot sauce, optional
Instructions:
Step 1
Preheat oven to 400º and grease a large baking sheet with cooking spray. Prick sweet potatoes with a fork and bake until tender, 50 to 60 minutes. Let cool, then split down the middle from end to end and scoop out a little to create a “bowl” for ingredients.
Step 2
Meanwhile, in a large skillet over medium heat, heat olive oil. Add onion and carrots and cook until tender and golden, 10 minutes.
Step 3
Add ground turkey and taco seasoning and cook until golden and no longer pink, 6 minutes. Stir in tomatoes and cook 3 minutes more.
Step 4
Fill each sweet potato boat with cooked turkey mixture and top with black beans and corn.
Step 5
When ready to eat, top with avocado, sour cream, and hot sauce, if desired.
“Adjusted”
5 Rounds: teams of 2
1 Minute – Calories Bike
1 Minute – Kettlebell Swings (53/36)
1 Minute – Sit-ups
1 Minute – Air Squats
Meme of the Week:
