WOD

Deadlift
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Hard Work”
For Time:
400 Meter Run
100 Meter Farmers Carry (72/53)
800 Meter Run
100 Meter Farmers Carry
400 Meter Run

Recipe of the Week:
Talk about a colorful meal prep! Try out this Salmon and Asparagus in Garlic Lemon Butter Sauce recipe.

Ingredients:
1 medium salmon fillet, cut in 3 or 4 chunks
2 bunches of asparagus, rinsed and trimmed
1 teaspoon olive oil
2 teaspoons minced garlic
1/2 cup (125ml) low-sodium vegetable broth (or white wine)
1/2 stick butter
1 cup halved cherry or grape tomatoes
1/2 small red onion, minced
1 tablespoon hot sauce, optional (we used Sriracha)
Juice of 1/2 lemon
1 tablespoon minced parsley (or cilantro)
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish

Instructions:
STEP 1
To make the salmon meal prep: Combine halved cherry tomatoes with olive oil, minced red onion, salt and pepper. Marinate in a shallow plate or bowl while cooking salmon and asparagus.

STEP 2
Season salmon with salt and pepper. Let sit while you prepare the asparagus.

STEP 3
Wash and trim the ends of the asparagus, then blanch them in boiling water for 2- 3 minutes then soak in ice water to stop cooking. This way they will cook faster and evenly in the skillet. You can skip this step if you have very thin asparagus. Drain and set aside.

STEP 4
Heat olive oil in a large cast iron skillet over medium-low heat. Gently cook salmon on both sides until golden brown. Remove the salmon fillets from the skillet and set aside to a plate.

STEP 5
In the same skillet over medium heat, add minced garlic then deglaze with vegetable broth (or wine). Bring to a simmer. Add butter, lemon juice, hot sauce, parsley. Give a quick stir to combine.

STEP 6
Add the drained blanched asparagus and toss for 2 minutes to cook it up. Add salmon back to the pan and reheat for another minute.

STEP 7
Divide the meal prep salmon and asparagus into meal prep containers, add marinated tomatoes, and store in the refrigerator for up to 5 days.

“Tag”
20 Minute AMRAP: teams of 2
15/12 Calorie Row
8 Handstand Push-ups
1 Rope Climb

Meme of the Week:

Hang Squat Cleans
Build to a heavy single

“Saruman”
3 Rounds:
10 Burpees Over the Bar
10 Squat Cleans (155/105)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

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

“Rejects”
3 Rounds:
25 Push-ups
30 Kettlebell Swings (53/36)
35 Sit-ups
40 Double Unders

Question of the Week:
If your wardrobe could only be one color, what would it be? 

“Hat Trick”
3, 5 Minute AMRAPs:
500/400 Meter Row
30 Wall Balls (20/14)
15 Pull-ups
5-Minute Rest

Box Brief:
We have a limited afternoon schedule tomorrow. The last class will be 4:45pm.

Quote of the Week:
“The only time you fail is when you fall down and stay down.”
Stephen Richards

Deadlift
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Ramp”
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Push Jerks (135/95)
Box Jumps (24/20)

Recipe of the Week:
This week we have a dish that won’t take a lot of effort but will take a little time. Try out this Slow Cooker Lemon Garlic Chicken.

Ingredients:
5 chicken thighs
salt, to taste
pepper, to taste
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon dried thyme
6 cloves garlic
1 lemon, cut in half
¼ cup water
vegetable, to serve

CHICKEN GRAVY
1 cube chicken stock
1 tablespoon cornflour, with a little water

Instructions:
STEP 1
Place the chicken, salt, pepper, oregano, rosemary, and thyme into the slow cooker and mix together with your hands.

STEP 2
Add the garlic, lemon, and water.

STEP 3
Place the lid on and cook on high for 3 hours.

STEP 4
Remove the chicken, lemon, and garlic, and stir in the chicken stock and cornflour mix.

STEP 5
Stir until you reach your desired consistency for chicken gravy.

STEP 6
Pour the gravy over the chicken and serve with vegetables.
Enjoy!

“Burgers & Fries”
5 Rounds:
:30 Burpees
:30 Rest
:30 Russian Twist (36/24)
:30 Rest
:30 Rope Climbs
:30 Rest

Meme of the Week:

“Sake Bomb”
20 Minute EMOM:
Minute 1 – 1 Snatch
Minute 2 – 200 Meter Run

Nutrition of the Week:
Gearing up for a healthy new year!
We made it to the second week of January! How are the New Year’s resolutions going? Often times, when making resolutions, they include eating healthier or eliminating alcohol. When approaching a new way of eating, I find that clients have the most success when they think about ADDING good things into their diets vs CUTTING OUT bad things.

For example, if you want to eat more veggies, find easy ways to add them into things you are already eating. You can get a bag of spinach and add a handful into your eggs in the morning, salads, sandwiches/wraps, and underneath your portion of protein. You can also add veggies into a smoothie.

Fruit is a great healthy addition. I like apples and bananas because they are portable, don’t require any additional prep and stay good longer than lots of other fruits. They are easy to grab and throw in your bag or your car.

If your resolution is to limit or avoid alcohol, think of something you can use to replace that ‘special’ drink you were having-try an herbal tea, a mocktail, or flavored water. Using fruit juices and carbonated waters, you can get pretty creative and still be able to relax with a fun beverage that is better for your health and athletic performance.

Whatever your resolution, know that you have a supportive community behind you! Cheers to a happy and healthy 2023!