Skill session:
Snatch 1-1-1-1-1-1-1 reps
Then…
Row 5000 meters
Since only Chris and I rowed the 5K on Wednesday, the rest of you can make that WOD up after the snatch session!
Skill session:
Snatch 1-1-1-1-1-1-1 reps
Then…
Row 5000 meters
Since only Chris and I rowed the 5K on Wednesday, the rest of you can make that WOD up after the snatch session!
Watch out! Aysha is getting stronger and fitter each week!
Row 5000 meters for time
Big Dawgs: Row 5000m
Pack: Row 2500m, then Sumo Dead-lift High Pull practice
Pups: Row 1000m, then Sumo Dead-lift High Pull practice
Bench Press skill session:
1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Today’s Paleo/Primal recipe: Almond Meal & Parmesan Crusted Chicken Breast
What you will need:
-a couple of boneless skinless chicken breast
-1-2 eggs
-almond meal
-Parmesan cheese
-various spices to taste (cayenne pepper, crushed peppers, pepper, salt, etc.)
How to prep & cook it?:
-wash and prep the chicken breast
-APS mixture: in a flat dish mix up almond meal, parmesan cheese, cayenne pepper, crushed peppers, pepper, sea salt to desired taste
-place breast in wax paper and beat/tenderize it until it is about 1/4″ thick
-coat the breast with an egg (scrambled)
-press chicken into almond meal, parmesan, & spice mixture (make sure it sticks on good and is evenly coated)
– place in a hot skillet w/Olive Oil and cook until crispy and brown (apprx 3-5 mins depending on thickness of breast) then flip and repeat. Just to make sure brown each side an additional 3-5 mins and serve
How do you serve it?
-Over a bed of greens
-Over sauteed garlic spinach
-with some lemon & capers
Is this Zone of Paleo?
-It def falls into both of the Zone & Paleo parameters.
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Front squat skill session:
1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Post-WOD metcon will be available to those who want one after the front squat session!
“Diane”
21-15-9 reps of:
Deadlift (225)
Handstand Push-ups
“Primal Pizza”
–via www.rubenrojas.com
So how do you make this delicious pizza?
What you will need:
– 2 cups of Almond meal (Trader Joes)
-2 eggs
-splash of olive oil
-and whatever toppings your heart desires
-Toppings: I chose no sauce, ground sirloin, grilled chicken, grilled bell peppers, onions, tomatoes, & cheese
How to prep & cook it?:
-Preheat oven to 350F
-Mix it all together in a bowl
-Then spread mixture evenly & thinly over a pizza/baking sheet
-Bake for approx 15 min
-Remove and layer on toppings of your choice. Get creative, people!
-Bake an additional 15 min
How do you serve it?
-with some beer
-and a mixed green salad
Is this Zone or Paleo?
-It definitely falls into the Zone guidelines but not Paleo guidelines because of the cheese, but it is primal.
ENJOY!!!
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
Big Dawgs: as prescribed
Pack: use towel pull-ups instead of rope climb
Pups: use assisted pull-ups and assisted dips
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters or Row 500 meters
*Holiday hours are now posted! Check them out on the left side of the web page!*
As many rounds as possible in 20 minutes:
5 mountain climbers
10 dumbbell thrusters (45#)
15 squats
Next time I see everyone, I’ll be a married man! Have a great weekend and I’ll see you on Monday!!