Swing It

Strength: 3×5 back squat (+5-10#)

Work: 150 KB swings for time (52/35)

*every time you put the bell down, sprint 100m


Post time and KB rep scheme to comments.

Row, Row, Row Your Boat

Skill: Review rowing technique

Strength: 1×5 deadlift (+1-5# from last week)

Work: 2K row for time

Great video on rowing technique
[youtube http://www.youtube.com/watch?v=eqVmMd7FdAA]

Go Heavy

Skill: Introduction to GHD hip extension and sit-up; 10 reps each

Strength: 3×5 back squat (+5-10# from last week)

12-9-6-3 reps of

  • DB thrusters
  • KB swings
  • burpees

Note: Go heavy on the DB thrusters and KB swings but be realistic.  Choose a DB weight you can do at least 6-8 in a row fresh.  Try to hit KB swings and burpees unbroken.


Yum! Jamaican Chicken Curry

Torn from a magazine a few months ago, this recipe had been languishing in my “to try” pile until last weekend.  With cold temps descending on Charlottesville, this flavorful curry warmed me up and put the squash and potatoes from my Horse & Buggy share to good use.  The flavors melded over time, making leftovers even better than the first bowl.  It is in my “to repeat” pile now; let’s see if it makes it to yours!

Curried Chicken
slightly adapted from Saveur 

Do the day before:

  • 1-1/2 pounds boneless, skinless chicken thighs, cut into 1.5″ pieces


  • 1 Tablespoon curry powder
  • Juice of 1 lime

Combine chicken, curry powder, and lime juice in a bowl.  Toss to combine.  Refrigerate overnight.

Day of cooking:

  • 2 Tablespoons coconut oil
  • Salt and pepper (to taste)
  • Curry powder
  • 1/2 teaspoon ground allspice
  • 3 cloves garlic, chopped
  • 3 scallions, chopped
  • ~1/2 teaspoon dried thyme
  • 2 carrots, sliced
  • 1/4-1/2 butternut squash, peeled and cubed
  • 1 white potato, peeled and cubed [substitute sweet potato here if you don’t do white potatoes]
  • 1″ piece ginger, peeled and chopped
  • 1 cup coconut milk
  • 1 habanero chile, cut slits in sides

1. Heat coconut oil in a large pot over medium-high heat.  [NOTE: do not throw away your marinade after you put the chicken in the pot!]  Season chicken with salt and pepper and add to pot to cook, stirring, until golden brown (about 8 minutes).  Once browned, return the chicken to the bowl with the remaining marinade and set aside.

2. Add allspice, garlic, scallions, thyme, carrots, squash, potato, and ginger to the pot.  Sprinkle with curry powder (I went light, but feel free to jazz it up).  Cook, stirring occasionally, until starting to lightly caramelize (about 6 minutes).

3. Add chicken, remaining marinade, coconut milk, and chile to the pot; stir to combine.  Cook, stirring occasionally, until chicken is cooked through and sauce thickens up (probably about 30 minutes).

Serve with a salad, or just enjoy plain!

Note: This might also make a delicious side dish (minus the chicken) to a pork chop or a grilled steak.

Max Reps

Skill: practice DB hang squat clean

Strength: 1×5 deadlift (+5-10# from last Thurs)


Work through each of the following movements:

  • KB swings
  • weighted step ups
  • pull-ups
  • DB hang squat cleans

1 min each movement for max reps…then 45s…30s…15s

 Mobilize: 10 min in bottom of squat

Post loads and reps to comments.