WOD

Bench Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Day-to-Day”
3 Rounds:
100 Meter Farmers Carry (53’s/36’s)
15 Chest to Bar Pull-ups
20 Dumbbell Push Press (35’s/25’s)

Recipe of the Week:
Nothing beats a quick and easy meal in a bowl. Try out this Korean Beef Bowl recipe!

Ingredients:
OR THE BEEF:
1 pound lean ground beef I used 93% lean
3 tablespoons low sodium soy sauce plus additional to taste, divided
1 1/4 cups minced scallions both green and white parts (from about 1 small bundle), divided
1 tablespoon minced garlic about 3 cloves
2 tablespoons rice vinegar
2 tablespoons honey
2 tablespoons minced or finely grated fresh ginger
1/4 teaspoon red pepper flakes plus additional to taste
1 tablespoon sesame oil

FOR SERVING:
Cooked brown rice quinoa, or cauliflower rice
1 1/2 cups shredded carrots see recipe notes to pickle them for an upgrade
Thinly sliced seedless cucumbers Persian-style or English/hot house
Toasted sesame seeds

Instructions:
Step 1
Pickle the carrots and/or cucumbers if desired (see recipe notes—I highly recommend). In a large skillet, brown the beef over medium-high heat, breaking it into small pieces, until it is browned and cooked through, about 5 or so minutes. When the beef is about halfway finished cooking, add 1 tablespoon of the soy sauce and 2/3 of the scallions. Once the beef is completely browned, stir in the garlic and cook 30 seconds.

Step 2
While the beef cooks, in a small bowl, stir together the rice vinegar, honey, ginger, red pepper flakes, and remaining soy sauce. Pour over the browned beef. Stir and cook for 2 minutes. Remove from the heat, then stir in the sesame oil. Sprinkle the remaining green onion over the top. Taste and add extra soy sauce or red pepper flakes as desired (I added a bit more of each).

Step 3
Serve the beef hot, over rice, topped generously with the carrots, cucumber, and sesame seeds.

Every 90 Seconds For 21 Minutes:
Hang Snatch + Snatch

Meme of the Week:

“Stronger”
5 Minute Clock:
1000/800 Meter Row
AMRAP Box Jump Overs (24/20)
5-Minute Rest

5 Minute Clock:
Burpees to 6″ Target
5-Minute Rest

5 Minute Clock:
1000/800 Meter Row
AMRAP Wall Balls (20/14)

Nutrition of the Week:
Get movin’

This week’s focus is on our activity outside the gym-because let’s face it, although that hour is intense, it’s only one hour of our day. The rest of the day, we should be aiming for roughly 10,ooo total steps a day.

‘Steps’ can come from a variety of things and can include walking, easy biking or rowing, yard work, chasing after your kids, cleaning, etc. Basically, just keep moving throughout your day. Most of us have jobs that require us to be sitting for a large portion of our day and it can be useful to track your steps. You can track steps using a fitness watch or your phone. If you can’t track steps, you can set reminders for yourself at your computer or on your watch to get up every hour (if you’re drinking your water this is probably happening anyway, haha).

Delving deeper into the science behind getting your steps can help you understand why it’s so important. NEAT is the acronym that describes all the activities we do outside the gym. It stands for Non-Exercise Activity Thermogenesis.  NEAT can help you move the dial on the scale during a fat loss phase without adding additional stress to the body, it can also help improve digestion and body composition during maintenance phases.

Ways to increase your steps:
Go for a walk after meals
Pace while you are on the phone
Walk yourself to a coworker’s office instead of emailing
Park further from the door when running errands
Take the stairs whenever possible

Back Squat
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Fifth Element”
5 Rounds:
10 Overhead Lunges (135/95)
50 Double Unders

Question of the Week:
Vampires or Werewolves?

“Forever 21”
21 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 15 Toes to Bar
Minute 3 – 6 Cleans (165/115)

Quote of the Week:
“You can, you should, and if you’re brave enough to start, you will.”
Stephen King,

Box Brief:
November Attendance Challenge

We proudly present to you, the Great Attendance Challenge!
It’s simple.

We challenge you to attend 20 group classes in November.

Why? Because consistency matters. Unfortunately, going to the gym during holiday season can be difficult. So we decided to add some extra incentive to maintain your fitness during the season of candy and cake.

So here’s how it works.

Go to class. We will keep track of your attendance using the whiteboard. Be sure your coach writes your name down.

Only group classes count toward your total. Open gym, workouts done at home, a hike – they don’t count. Don’t even ask. Sorry, not sorry.

Only one class per day counts toward your total. So if you attend 5 classes in one day (why?), you still only have 1 class to your total.

What happens if you do hit that 20 mark?

We’re glad you asked.

For all of you who earn that magical number of 20 classes – we’ll enter you to win BACK your November membership fee. That’s right, we’ll draw ONE name from the pool of folks that hit 20 classes. If your name is selected you basically become a paid athlete.

Bench Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Bar Hopping”
14 Minute AMRAP:
2 Bar Muscle-ups
40 Double Unders
6 Deadlifts (255/175)

Recipe of the Week:
Looking for a high protein snack or breakfast? Try out this Bacon-Wrapped Jalapeño Poppers recipe!

“Pedigree”
For Time: teams of 3
10,500 Meter Row
Athletes switch every 250 meters.

Meme of the Week:

Split Jerk
Build to a heavy single

5 Sets:
:30 Chinese Plank
:30 Russian Twist

Nutrition of the Week:
Hey Guys! Let’s work on ways to build meals. We all know that we should be eating mostly whole foods and minimizing fast/processed foods. Each meal should consist of a PROTEIN+CARB+FAT. If you’re reading this and think, you that sounds great but how do I actually do this? I’m busy. I got you!

Pick a day of the week where you can make a list, do your grocery shopping (or insta cart) and then prep your food for the week (For me, this is on Sunday).

My grocery list for the week includes: eggs, frozen mixed berries, frozen broccoli, frozen green beans, chicken thighs, pork shoulder roast, sweet potatoes, spinach, baby carrots, green bell peppers, bananas, apples, peanut butter, whole grain bread, tortillas, rice, olive oil, applesauce squeeze packs and avocados.

When I get home from the store, I put the pork roast in the instant pot and cook it to be shredded. I put the chicken on the grill, and then come in and hard boil some eggs, start the rice and roast the sweet potatoes. Chop/slice the bell peppers. Once all of this is cooked and cooled, I prep out my lunches for the week into meal prep containers and store the rest in big containers in the fridge to pull from for dinners.

Breakfast -here’s some ideas:
Eggs+oatmeal+frozen raspberries
Eggs+avocado toast+apple slices
Eggs+spinach in a tortilla+banana
Hard boiled eggs+applesauce pack if I’m running late

Lunches are going to be either chicken thighs or shredded pork+rice/sweet potatoes+mashed avocado/olive oil-based salad dressing, with a banana/apple/applesauce pack.

Dinners:
This is where things get real. If you are a busy parent, work shifts, or maybe go to the gym in the evenings-this prep in the fridge will save you!
Chicken+rice+green beans with butter
Pork+sweet potatoes+broccoli+avocado slices

Car dinners/between activities dinners but can’t go home: Yes, this is a thing (get a cooler, it will save your life):
Make sandwiches to toss in the cooler with your chicken/pork+baby carrots+apple/banana/applesauce pack
Peanut butter on whole grain bread+baby carrots+applesauce
Pork and rice burrito+sliced bell peppers+apple

Snacks: grab and go from these items-things like apple/banana+peanut butter, avocado toast, hard boiled eggs, baby carrots, bell pepper slices, etc. The options and combinations for all meals and snacks is only limited by your imagination.