Weekly Recipe!

You should be getting your diet in line to be ready for the Summer Throwdown on June 30th!!!  Being able to participate in 3 WOD’s will require you to be in good shape.  Other than training consistently, your diet is of utmost importance.  So to help you with that, I will be posting a recipe a week that I have tried to help you with some good nutritious ideas for a fun Paleo diet!  I found this on Sarah Fragoso’s blog, www.everdaypaleo.com.  

Balsamic Mustard Chicken

-2 boneless skinless chicken breast (each cut in half long way)
-1/4 cup Balsamic
-1/4 cup extra virgin olive oil
-3 cloves of minced (or chopped) garlic
-2 1/2 tablespoons spicy brown mustard
-Salt and pepper to taste

Rinse off your chicken breast and place them on a cutting board season both sides with salt and pepper to your liking. Place them in a ziplock bag add the balsamic, extra virgin olive oil, spicy brown mustard and garlic. Zip up the bag and massage the chicken in the bag to ensure it all gets coated nicely! place in the refrigerator and let marinade for as long as you want (mine marinated for about 3 hours, the longer the better).

Cooking the chicken:

I like to use a medium size saucepan; place it on medium high heat and let the pan get nice and hot! Put just a drizzle of extra virgin olive oil, place your chicken breast in the pan  and brown on both sides. Once you have browned both sides you can turn your heat down just a little to about medium and add in some of the marinade juices cover with a lid and let the juices reduce down in the pan with the chicken. Occasionally checking on the chicken and stirring around the sauce to make sure to pick up all the yummy chicken bits on the bottom of the pan until the chicken is fully cooked and no longer pink on the inside (you can flip the chicken one more time if you would like).


Intermediate Skill:

Bench Press

5 – 5 – 5

Review thruster

Workout of the Day (WOD):

5 rounds for time of:

10 bar facing burpees
5 thrusters (115# for men/73# for women) or 135# for advanced
10 pull-ups

Beginner Skill:


5 – 5 – 5

Workout of the Day (WOD):

For time:

Short block run
12 kettlebell swings
Short block run
15 kettlebell swings
Short block run
18 kettlebell swings
Short block run
21 kettlebell swings

Power Hour

Part 1:

5 sets, increasing in weight and not putting the bar down, of:

6 deadlifts
6 hang cleans
6 front squats
6 push presses/push jerks

Part 2:

Tabata: dumbbell push press
-count total score
-”rest” with dumbbells overhead
Tabata: pull-up holds

Rina and Zenda swinging away!

The 6:30 pm class moving so fast through the WOD that we couldn’t even get a focused picture! 😀

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