“Sit, Climb, Run”
50 – 40 – 30 – 20 – 10
Sit-ups
1 – 2 – 3 – 4 – 5
Rope Climbs
400 Meter Run After Each Set
Quote of the Week:
“No matter how slow you go, you are still lapping everybody on the couch.”
Unknown
Box Brief:
We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.
“ESPN”
30 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 4 Box Jump Overs (30/24) + 15 Meter Sled Drag
Minute 3 – 6 Bar Muscle-ups
Recipe of the Week:
We can’t wait for you to try this recipe! Try out this Coconut Curry Chicken & Sweet Potato recipe!
Ingredients:
1 ½ pounds boneless skinless chicken breasts (You can use chicken thighs)
1 tablespoon ground turmeric
1 tablespoon ground ginger
3 tablespoons sesame oil (You can also use olive oil)
2 medium shallots, chopped
2 cloves garlic minced or grated
1-inch fresh ginger peeled and grated
¼-1 teaspoon cayenne pepper
½ cup fresh cilantro
1 medium sweet potato, peeled and cut into 1-inch chunks (thicker is better)
1-2 cups low sodium chicken broth
2 cups canned coconut milk
2 tablespoons fish sauce
2 cups fresh baby spinach
2 cups cooked rice
2 limes, juiced
Kosher salt, to taste
Chili oil (optional, to taste)
Naan (optional)
Instructions:
STEP 1
Toss the chicken with turmeric, ginger, and 1 tablespoon of oil. Let sit for 5 minutes.
STEP 2
Heat 2 tablespoons of oil in a large Dutch oven or pot over medium-high heat. Add the chicken and sear on both sides until browned, about 2 minutes. Add the shallots, garlic, ginger, cayenne, and cilantro, cook for 3 minutes, then toss in the sweet potato.
STEP 3
Reduce the heat to low. Add 1 cup broth, coconut milk, and fish sauce. Partially cover and simmer for 20-30 minutes, or until the chicken is cooked through. If the sauce is too thick, add additional broth. Stir in the spinach and lime juice. Salt to taste.
STEP 4
Serve the chicken and sauce over rice. Top with cilantro and enjoy! (Want more carbs? Try it with some Naan bread!)
5 Rounds Not for Time:
10 Dumbbell Bench Press
10 Dumbbell Single Arm Bent Over Row (each side)
10-20 GHD Sit-ups
Box Brief:
Bring A Friend Day is Thursday!
We welcome back White Wong PT during this Thursday’s evening classes for free 15 minute injury screen sessions. Check them out either before or after class for some FREE PT work.
“Skyward”
10 Rounds:
30 Double Unders
15/12 Calorie Row
1 Snatch (heavy)
Question of the Week:
Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)?
Box Brief:
Bring A Friend Day is Thursday!
We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.
We welcome back White Wong PT during this Thursday’s evening classes for free 15 minute injury screen sessions. Check them out either before or after class for some FREE PT work.
Back Squat
5 – 5 – 3 – 3 – 1 – 1 – 1
“Fradder”
5 Minute Ladder:
2 Thrusters (95/65)
2 Pull-ups
4 Thrusters
4 Pull-ups
6 Thrusters
6 Pull-ups
Etc…
Quote of the Week:
“The only place where success comes before work is in the dictionary.”
Vidal Sassoon
Box Brief:
Bring A Friend Day is Thursday!
We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.
We welcome back White Wong PT during this Thursday’s evening classes for free 15 minute injury screen sessions. Check them out either before or after class for some FREE PT work.
“Inverted”
30 – 20 – 10
Handstand Push-ups
600 Meter Run after each set
Recipe of the Week:
Want a healthier snack/lunch? Try these deviled eggs with avocado & bacon!
“Cradle”
5 Rounds:
100 Foot Walking Lunge (50/35)
30 Sit-ups
20 Alternating Dumbbell Hang Snatches (50/35)
Meme of the Week:
5 Rounds Not for Time:
10 Strict Press
10 Bent Over Row
10 Supinated Pull-ups
:30 Double Under Sprint
Nutrition of the Week:
Now what??The Apollo Games are behind us, and we’ve got 9 Sundays until Christmas eve!!!
So, now what?
It’s a tricky time of year because what lies between now and the first of the year are lots of holiday parties, treats, and for some of us, alcohol. If you are thinking about doing a short fat loss cycle, starting at the end of this month, and ending right before Thanksgiving on November 23rd would be best. Get it done, and then slowly add calories back in between Thanksgiving and Christmas.
What would be even better would be to continue fueling yourself with healthy foods, in the right portions until the end of the year while planning out a few treats along the way-keeping your weight stable within 2-3 lbs of where you are right now. This alone will require discipline and focus, so don’t feel like you are taking the easy way out. Staying the course allows you to partake in holiday fun, but also not put on extra weight. You can also take this time to plan out some actionable goals for yourself for the Open and/or for your fitness for the new year.
If you need help with any of this, including planning out your fat loss cycles for the next few months, let me know!
