Jun 6, 2012
Strength: Back Squat
3-3-3-1-1-1
Work:
4 rounds:
5 Man Makers
2 hill sprints (walk down, sprint up)
90 seconds rest
What’s a man maker? Watch this vid.
[youtube http://www.youtube.com/watch?v=gczI5sINn9U]
We have another workout this Saturday, June 9th, at 10:00 a.m. at Forest Hills park. Come play with us!
Jun 5, 2012
Or, reason 7,539 to hug your crock-pot.
I love roast chicken. It tastes great, with juicy meat and crispy, salty skin, it provides a lot of leftovers, and you can turn the carcass into tasty chicken stock for future meals. Normally, we use a simple roasted chicken recipe (chicken+salt) or we pull out the Ronco rotisserie oven. Today, though, I didn’t want to deal with cleaning a pan full of chicken grease and cleaning (and watching) a stock pot. Having heard rave reviews about slow-cooking whole chickens, I decided to forgo my beloved crispy skin and give it a try; I wasn’t disappointed.
Slow-Cooker Roast Chicken
from Food.com
1 large roasting chicken
1 cup chopped onion
Spice Rub
2 teaspoons paprika
1 teaspoon cayenne pepper (adjust according to spice preferences)
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
- Place chopped onions in bottom of slow cooker
- Remove any giblets from the chicken, rinse and pat dry.
- In a small bowl, combine the spices. Rub the spice mixture on the chicken.
- Put chicken in slow cooker. No liquid needed; the chicken will release its own juices.
- Cook on high ~4 hours (or low 6-8). How long it cooks will vary based on your crock pot and temperature.
After 4 hours, I had a chicken that was falling apart, tender, and slightly spicy. You could use the liquid on the bottom as a nice dipping sauce or thicken up to create a gravy of sorts.
BONUS: Slow-Cooker Chicken Stock
With the liquids released from the chicken as it cooks you have the beginnings of a fabulous chicken stock, with minimal waste! Put the bones back in and add some carrot, celery, a clove or two of garlic and 6 cups of water. Cook on low for 8-12 hours. If you want to skim off the fat, pour into containers and let cool, then remove the layer of fat from the top.
Try this if you want a go-to recipe for tender roast a chicken while minimizing mess, mindfulness, and heat from the oven/stove.
Jun 4, 2012
Strength: Press
5-5-5-3-3-3
Work:
5 rounds:
1 minute to complete 30 KB swings
1 minute rest
After the workout: perform 10 burpee penalty for each time you miss the 30 KB swings mark
Mobility: Couch stretch
Remember, we have another workout this Saturday, June 9th, at 10:00 a.m. at Forest Hills park. Come play with us!
Jun 3, 2012
Strength/Core:
3 rounds:
a) 15 ring rows
-90 seconds rest –
b) 15 toes to bar/knees to elbows
– 90 seconds rest –
Work: Row 3000m for time
Mobility: foam rolling
Thanks to everyone who came out this Saturday for some fun in the park. It was a great way to spend a Saturday morning! We’ll be doing it again Saturday, June 9th, at 10:00 a.m. at Forest Hills park.
Jun 1, 2012
We will be meeting at Forest Hills park at 10:00 a.m.
Play/Warm-Up: Throwing practice! We will be channeling the Highland Games by throwing some kettlebells and shot puts around for max distance. Kilt optional.
Work:
Relay Races
In teams of two, complete the following exercises:
Sprint
Sandbag carry
Sprint
Farmer’s walk
Sprint
Overhead carry
Sprint
Slosh tube carry
Sprint
Only one person is working at a time, and each person must complete the exercise before moving on to the next station.
[youtube http://www.youtube.com/watch?v=m-OuNUMPnKo]