WOD 5.4.15 Monday

Warmup:

  • foam roll
  • Airdyne 3 mins or run 400m
  • Agile 8 + couch

A. Weighted Strict Pull-Up: 3-2-2-1-1-1-1

  • Find 1RM– No kipping– No chin-up grip or mixed grip
  • Scaling: 5×5 Negatives

B. EMOM7

  • Min 1: 7 Power Cleans
  • Min 2: 6 Power Cleans
  • Min 3: 5 Power Cleans
  • Min 4: 4 Power Cleans
  • Min 5: 3 Power Cleans
  • Min 6: 2 Power Cleans
  • Min 7: 1 Power Clean

Increase weight every minute.

C. AMRAPs:

4min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

3min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

2min

  • 10 Push ups
  • 10 Rack Lunges

WOD 3.16.15 Monday

Warmup:

  • 4 min Jump Rope/Double-Unders Practice
  • Agile 8
  • 10 Shoulder Rolls/Shrugs
  • 10 PVC Pass-thrus
  • 10 Push-ups

A. EMOM 8

  • 6 Strict BB Press (95/65)(65/45)
  • 8 KB SDLHP (50/40)(35/20)

B. Power Clean

  1. 12 @ Heavy *
  2. 12 @ 5% less than 1.
  3. 12 @ 10% less than 1.

* Weight should be heavy enough that you cannot do 12 PERFECT reps unbroken; Push yourself— with PERFECT form.

C. 5 RFT

  • Run 200m
  • 4/arm: 1-arm DB Clean and Press
  • 10/side: Power Skaters (traveling backwards)

WOD 2.3.15 Tuesday

A. 21-15-9 reps NFT

  • Calorie Row or Airdyne Bike
  • T2B

B. power clean 15 minutes deliberate practice- 4 positions.

After 5 minutes you may begin adding weight in small increments.

  • Mid thigh
  • Knee height
  • Below the knees
  • From the floor (power clean)

*** This is warm-up for the deadlift; don’t go heavy. Go perfect.

C. “Wren” 5 Rounds

  • 10 Deadlift  (50%-60%-70% of 1 RM… scale as needed)
  • 50 Double-unders (or 150 singles)
  • Ring Dips 5-5-5-5-5 (weighted or scaled as needed)

D. Accessory 3x

  • 10 Bent over DB row
  • 10 Goblet walking lunge
  • 10 Barbell Shoulder shrugs

WOD8.4.14 Monday + Pork Loin Recipe

A. Hang Power Clean

  • Work to a 3rm

B. Deadlift

  • 5@75%
  • 3@85%
  • 1xMax Reps @95%
  • rest as needed

C. 3X

  • 10 Bent Row – heaviest possible, rest 60 sec.
  • 10 Partner GHR

D. Princess: 5 rounds

  • Double unders 50-40-30-20-10x (scaled: x4)
  • Handstand push-ups 10-8-6-4-2x

 

Stuffed Pork Tenderloin with Fresh Tomato Sauce Wrapped in BACON!

 


 

 

 

 

 

Ingredients

  • 2 pork loins (about 4 lbs.), trimmed (they come packaged together)
  • 1 4-oz. log fresh goat cheese
  • 1 jar of sun-dried tomatoes in EVOO, chopped
  • 4 Tbs. minced basil
  • salt and freshly ground pepper, to taste
  • 1 package bacon for wrapping
  • 3 tablespoons fresh rosemary, minced
  • 2 tablespoon minced garlic
  • 1/2 tsp. each salt and freshly ground pepper
  • 1 tablespoon olive oil
  • Fresh Tomato Sauce
  • rosemary sprigs for garnish

Instructions

Prepare Fresh Tomato Sauce (recipe follows). While Tomato Sauce is cooking, prepare pork loins.

Preheat oven to 400ºF. Mix together goat cheese, sun-dried tomatoes, and basil. Cut each pork loin in half lengthwise, to, but not through one edge. Open the tenderloin like a book and spread half of the goat cheese mixture along the inside of each loin. Season with salt and pepper.

With a mortar and pestle, make a coarse paste of the minced rosemary, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Spread over all sides of both pork loins. Wrap bacon around loins. Tie loins with unwaxed string and allow to stand at room temperature for 30 minutes.

Heat large oven-proof sauté pan over moderately-high heat. Add olive oil and heat. Sear pork loins on all sides and transfer pan to preheated oven. Roast 15 minutes for medium doneness. Remove from oven and cover pan with foil. Allow meat to rest 5 minutes before slicing.

Slice loins about 1/2-inch thick and serve with Fresh Tomato Sauce strewn across the slices. Garnish with a few rosemary sprigs.


Fresh Tomato Sauce

  • 1 3/4-lbs Roma tomatoes (see note below)
  • 1 teaspoon olive oil
  • 1/2 cup onion, diced
  • 1 clove garlic, minced
  • 1/2 cup tomato paste
  • 2 cups chicken or vegetable stock (or more as needed)
  • 2 tablespoons fresh basil, chopped
  • salt and freshly ground black pepper, to taste

Instructions

Peel, seed and chop tomatoes.

In large sauté pan that can be fitted with a lid, heat oil. Adjust temperature to medium heat, and add onions and garlic. Cover and sweat until soft, about 5 to 7 minutes. Add tomatoes and tomato paste; pincé. Add 1 cup of stock, stir, and cover pan. Simmer, stirring occasionally until sauce is thick, about 45 minutes. (If sauce appears too thick during cooking time, add a little more stock to obtain desired consistency.) Add basil and season with salt and pepper.

Note: If tomatoes are out of season, which would be any time of the year except late summer and early fall, you can improve the flavor by roasting them if desired. Cut the tomatoes in half lengthwise, seed them, and place them cut-side up on a baking sheet. Roast in a 325º oven for about 30 minutes. Remove skins and continue with the recipe.

Servings: 6 to 8

WOD 7.23.13

 

Level 1- Fitness

A. 3 Rounds
8 Push Press (clean from the floor)
30 Sec Rest
3 KB Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 12
7 Push Press (65/55)
7 Slam Ball (20/10)
7 V-Ups

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

Level 2- Performance

A. 3 Rounds
3 Push Press
30 Sec Rest
3 Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar
2 Min Rest
AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

 overhead squat outline

%d bloggers like this: