The Sunday morning workout was a nice painfest partner workout. Lots of pushing pulling and running.
WOD
100 reps total for time
deadlift
hanging power clean
front squat
push press
recommended 65 lbs w/95lbs m
while one partner is running 400m the other is doing reps of the above. The bar cannot be set down at any time even when passing over to your partner.
If you set the bar down then its 15 burpees for both partners.
Never really realized how important grip strength is until about the fourth round of reps.
ZONE RECIPE OF THE DAY
Yesterday Jenn brought in some zone chicken soup for us to try. It was really delicious....so good that I went home from the gym and made a double batch! Here's the recipe
This recipe is designed to be made in bulk. Recipe is based on 8 blocks to be divided into desired blocks at serving time. You can double or triple the amounts easily and then freeze in appropriate serving sizes for quick meals. Serve as a main entree or couple with zone snacks for a quick lunch. It is freezer/reheat friendly. Particularly good for lactating Moms. See end of recipe for additional tips and lacto-vegetarian version.
Ingredients:
8 ounces skinless, deboned chicken breast (cooked or raw) minced
2 cups celery chopped fine
1 1/2 cups onion chopped fine
1 cup carrots chopped fine
2 cups canned roma tomatoes chopped (with or without liquid)
1/2 cup salsa (medium or hot) (Feel free to substitute 4 cups minced portobello mushrooms for salsa)
1 1/2 Tablespoons pearl barley (dry)
2 2/3 teaspoons olive oil
1 to 2 litres water
Salt/White or Red Pepper to taste
Finely minced garlic (1/2 teaspoon or to taste)
Soy Sauce -- 1 teaspoon or to taste (soy can replace salt)
1 low-sodium and MSG free vegetable or chicken bouillon cube
Cajun Spice to taste
Instructions:
Warm olive oil in a deep pot and add garlic if using. Add onion, celery, carrot and mushrooms and saute until almost transparent. Add tablespoons of water for saute process if the vegetables get too dry. When onion and celery start to become transparent, add chopped tomatoes and salsa. Add minced chicken. After a minute or two add water. Bring to a boil and then lower to simmer. Add desired seasonings. Simmer for 1/2 hour. Add barley and adjust seasonings to taste. Simmer for another 45 minutes. Soup is ready to serve when vegetables and barley reach desired tenderness. Measure yield of soup and divide into desired portions ( 4 or 2 blocks, etc.). If serving in smaller blocks, Zone snacks can be added for a more texture varied Zone meal. Please note that this soup is quite filling even for high-carb consuming non- Zoners.
Recent Comments