Don’t forget: free park workout this Saturday, June 16th, at 10:00 at Forest Hills park. Come play with us!
Skill: Introduction to the front squat
Work:
4x400m repeat
– 2 min rest between efforts-
Front Squat good/bad
[youtube http://www.youtube.com/watch?v=chKogKVJB8M]
UPDATE: Check Solidarity Eats for more regular recipe posts!
Looking for something that requires minimal effort with maximal return on investment? Try this slow-cooker garlic pork recipe.
Using PaleOMG’s recipe for garlic pork and rice as the basis and a random 3# ham roast I had in my freezer, this came together to be tender and flavorful. We poured some of our new favorite hot sauce on top of it, Valentina Salsa Picante, and it channeled some of the best aspects of North Carolina BBQ: a tangy, vinegary base with a nice kick of spice. (Somehow it tastes like tomato even though there is NO tomato in the bottle. How, Valentina, how??).
Strength: Press
3-3-3-1-1-1
Work:
1000m row
50 DB push press
30 pull ups
Core:
Alternating tabata (4:00 total) of hollow rocks and rocking supermans
Thanks to everyone who came out to Forest Hills on Saturday! We had a great crowd and saw some rope climb mastery.
Ben masters the rope on his first try!
Skill/Warm-Up: Tabata double unders
Strength: Deadlift
3-3-3-1-1-1
Work:
5 rounds:
5 deadlifts
10 unbroken burpees*
-45 seconds rest-
*You must complete them unbroken to count the round complete.
We are meeting at 10:00 a.m. at Forest Hills park.
Skill: Introducing the rope climb
Test: 2 minutes max situps
Work: Death by 10 meters
2 cones will be set up 10m apart. On the first minute, you will run 10 meters. On the second minute, you will run 2×10, 10m out and 10m back. You will increase one 10m run every minute until failure.