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.
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.
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]
Skill: Introduction to GHD hip extension and sit-up; 10 reps each
Strength: 3×5 back squat (+5-10# from last week)
Work:
12-9-6-3 reps of
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.
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:
Marinade
Combine chicken, curry powder, and lime juice in a bowl. Toss to combine. Refrigerate overnight.
Day of cooking:
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.
Skill: practice DB hang squat clean
Strength: 1×5 deadlift (+5-10# from last Thurs)
Work
Work through each of the following movements:
1 min each movement for max reps…then 45s…30s…15s
Mobilize: 10 min in bottom of squat
Post loads and reps to comments.