Back Squat
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%
“What a Cluster”
5 Rounds:
5 Squat Clean Thrusters (135/95)
10 Chest to Bar Pull-ups
Quote of the Week:
“You cannot find peace by avoiding life.”
Michael Cunningham
Box Brief:
We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30 and 9:30 am classes as well as 2:30pm Teens, and 3:30pm classes. See you there!
Back Squat
5 @ 40% of 1RM
5 @ 50%
5 @ 60%
“Escape Artist”
3 Rounds:
15 Handstand Push-ups
10 Kettlebell Box Step Overs (24/20) (53’s/36’s)
5 Devil’s Press (50’s/35’s)
Recipe of the Week:
If you’ve never had a meal with sun dried tomatoes you’re missing out! Try this Sun Dried Tomato Chicken Pasta recipe!
Ingredients:
8 ounces penne pasta
4-ounce jar sundried tomatoes in oil
3 garlic cloves, minced
1 pound chicken breasts, cubed
¼ teaspoon salt
½ teaspoon Spanish paprika
1 cup half & half or milk
1 tablespoon Italian seasoning
Parmesan cheese, optional
Instructions:
STEP 1
In a large pot, bring pasta water to a boil and cook pasta according to package directions. Once cooked, reserve 1 cup of pasta water and drain. Set the pasta aside.
STEP 2
While the pasta cooks, on a cutting board, finely chop sun-dried tomatoes. Season chicken with salt and paprika.
STEP 3
In a large 10-12 inch skillet over medium heat, heat up a tablespoon of the sun-dried tomato jar’s oil and sauté the chicken until it’s browned on both sides and cooked through.
STEP 4
To the same pan, add the sun-dried tomato pieces and garlic, and sauté for an additional minute. Add half and half to the skillet and stir to combine. Bring to a simmer over medium-low heat, stirring occasionally to combine liquid and sundried tomatoes. Once a thick sauce is formed, add Italian seasoning and stir.
STEP 5
Add cooked pasta to the skillet and combine with sauce. Add ½ cup of the reserved water, mix throughout to thin out the sauce. If it’s too thick, add in the additional reserved pasta water. Mix to combine.
STEP 6
Serve and sprinkle parmesan cheese and red pepper flakes if desired.
“Jamboree”
20 Minute AMRAP: teams of 3
10 Weighted Sit-ups (20/14)
5 Shuttle Runs
10 Box Jumps (24/20)
Meme of the Week:
Bench Press
5 @ 40% of 1RM
5 @ 50%
5 @ 60%
“Swing”
4 Rounds:
30 Kettlebell Swings (53/36)
20 Ring Dips
Nutrition of the Week:
What happens if I overdo it?
We just had our first holiday of the season and I have some clients saying things like-it was a really busy weekend, we had tons of events and somehow I landed face first in the candy bowl on Halloween. Now is a good time to talk about how to approach holidays/special events and the day after an OOPS moment with your nutrition.
I would say there are two typical reactions to overdoing it. One, people will just free fall into the void-whether it’s nacho cheese or candy and desserts, bring it on because who cares anymore??? The other, people will WAY overcorrect and become super into salads and treat celery like a major food group because who doesn’t love celery???
I’d like to challenge you to do something different the next time you overshoot. What if-instead of doing anything extreme-you just woke up the next day, planned out your meals to hit your protein, hydration, and fueled your body appropriately? After working with tons of people. I can say with confidence that consistency over a long period wins out over perfection every time. We can have fun, enjoy our holidays and still hit our goals if we stay focused and don’t let one instance turn into a month of who cares.
“Lungs”
For Time:
2000 Meter Row
200 Double Unders
1 Mile Run
Question of the Week:
When is it okay to put Christmas decorations up?
Box Brief:
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.
“Hallo-Wod”
6 Minute AMRAP: teams of 2
10 Snatches (115/80)
31 Air Squats
3-Minute Rest
6 Minute AMRAP: teams of 2
10 Shoulder to Overhead (155/105)
31 Goblet Squats (53/36)
3-Minute Rest
6 Minute AMRAP: teams of 2
10 Cleans (185/125)
31 Wall Balls (20/14)
Quote of the Week:
“Fear is forward. No one is afraid of yesterday.”
Renata Adler
Box Brief:
We have a limited schedule on Monday to celebrate Halloween. Our last class will be at 3:30pm. All other classes and open gym will run on schedule.
Bring A Friend Day is Friday!
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
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:
