Ingredients
- 1/2 spaghetti squash, baked at 400 for ~1hr
- 1/3 cup almond butter
- handful of crushed almonds
- 2 shallots, minced
- 4 cloves of garlic, minced
- 3 cups chicken broth
- 2 tsp thai curry paste and/or chili pepper
- 2 tbsp tamarind paste
- Bragg’s Liquid Aminos (to taste)
- 2 tbsp fish sauce
- 1tbsp rice vinegar
- 2 tbsp honey
- 2 tbsp coconut oil
- cayenne (to taste)
- sea salt (to taste)
- pepper (to taste)
Veggie Garnish Ingredients
- Julienned or grated carrots
- Shredded Cabbage
- Bean sprouts
- Green onions
- 1 bunch fresh cilantro
- 1 lime
Preparation
1) Cook the spaghetti squash! We used 1/2 for this recipe, and the rest for the chicken curry. You could make a gigantic pad thai too, and add chicken or shrimp to make it a meal. I usually poke holes in it, cook for 1hr at 400, cut it in half (it’s easier at this point), and then cook it for about 20 more minutes, or until the inside is the right consistency!
2) Make the sauce. Combine all ingredients except the squash and simmer so the shallots and garlic cook. If it’s too pasty, add more chicken stock/water. Just taste it often and add what you like! Simmer for at least 40 minutes to make it happy!
3) Mix the spaghetti squash and the sauce. Garnish with veggies, and sprinkle lime juice! Don’t forget the sriracha!
4) Enjoy!
EQ: Mats, Sticks
WU: Goodmornings, Lunges
MOB: Hamstrings and Internal Rotation at shoulder
SKILL: Deadlift
EMOM: 10 minutes
- Deadlift (5) – aiming for 50% 1 RM, or 80% of max 5×3 or 5×5 weight
- Sit Ups (10)
SKILL: TGU (4 minutes) – use KB you are comfortable holding overhead
“TGU AMRAP” – 6 minutes of Turkish Get Up
- alternate arms every 3 reps
- (50/35# weight target)
Ingredients:
- Pork shoulder or Boston butt from Jimenez Farms (at least 3 pounds!!)
- 1 large apple cut into slices (Fuji or Pink Lady)
- 2 onions, large chunks
- 1 shallot, diced
- 4 cloves of garlic, minced
- 1 tbsp honey mustard
- splash of apple cider vinegar
- 1/2 cup applesauce (**Easy Home made recipe below – it will BLOW. YOUR. MIND.)
- A liberal amount of butter
- salt, coarse (to taste)
- pepper (to taste)
- fennel seeds (to taste)
Preparation
1.) Preheat oven to 400
2.) Season the roast with salt, pepper, and fennel seeds. Brown all sides in butter in a (cast iron if you’ve got it) skillet.
3.) Start the sauce (in the same meaty, buttery skillet)!! First, TURN OFF THE BURNER – then add a bit of vinegar and use a utensil to scrape the meaty bits off the sides. Then start cooking onions, shallots, and garlic on low heat in butter (add garlic when onions are mostly done). Follow with butter, mustard, and apple sauce. Simmer and add anything that might be missing (such as more butter).
4.) Transfer browned meat to a dutch oven (or other large pot) with apples (and more onions if you want! Trust me, you want). Pour the sauce over everything and cook in covered dish for ~1hr or until meat temp is 160F (use a therm for consistently awesome results! It’s not hard. Do it.).
5.) ENJOY!!
Easy Delicious Applesauce
Ingredients
- 6-8 Ugly apples, cut into 8pieces each (the disfigured ones that your mom would tell you to eat, but you don’t really wanna)
- Cinnamon
- Cloves
- Honey/Maple Syrup
- Nutmeg
- Water
- Lemon Zest of 1/2 a lemon
- Juice of whole lemon
Preparation
1.) Put all of those things in a pot and cook on med-low, covered. Careful not to burn them apples!
2.) Mash periodically when apples become soft. When the apple mixture has formed a goo, you can blend it (or food processor, or magic blender wand) to the desired consistency.
3.) Let it cool – don’t burn your face trying to eat it!
4.) EAT IT! (or use it in a sauce, as with the pork shoulder)
EQ: Px (group of 3), Journal, Sticks
WU: Dynamic Mobility, Bottom->Bottoms (5 at a time)
MOB: Squat Mob (2 min/hip)
Back Squat 5×5 Ascending (15 min)
** if still working ROM, have them work with stick on back, butt to ball practice – get this first, then add weight
“Burp ‘n Go” – PREV 2/25/12, 11/22/2011
- 25 Burpess followed by 400 m Run for time
EQ: Journals
WU: Dynamic Mobility, KB Swing, Box Jumps, Burpees
“Fish Market” – PREV: 12/14/2011 – 4RFT
- OHL x gym & back (45/25#)
- KBS (20) – (50/35#)
- Burpee Box Jump (10)
- Stairs (1)
Hollow Body Abs – 3 rds
- HB Leg Circles (3/direction)
- Elevators (15)
- HB Rock (20 s)
- Cat Vomit (3)
EQ: Mats, Px, strap to share w/ Px
WU: Dynamic, Hip Rotators (6 min, 3/side), Px Rows w/ strap
SKILL: Broad Jump
•be like a cat – quiet, soft, not a sound
WOD:
- Buy In: 2 min plank hold
- 4RFT
– Broad Jump x gym (1 time across)
– 10 Pullups
- Buy Out: x gym Spring shuttle (across & back) 10x
EQ: Mats, KB
WU: Dynamic + Hip Opener MOB + Foundation Holds
SKILL: SDHP w/ KB or barbell
MOB: Anterior Hip (2 min)
Circuit: 3 rds, 30s/exercise, 10 s to switch
- SDHP (50/35)
- Seated banded abduction on stability balls
- Foundations Hold
“Turkey Trimmer” 10, 9, 8, 7… 1 – PREV: 12/9/2011, 11/25/2011
- Squats, Sit ups, Burpees for time
- CAP at 8 minutes
EQUIP: JR, Mats (remember your size jump rope!)
WU: Squats & General mobility (5 min), JR Practice (3 min)
PX CHALLENGE:
- Farmer Carry (45#, 25#) – out back door and around to front (this is the pacer)
- JR (200 DU/600 JR cumulative b/w two Pxs)
BUYOUT once 200/600 mark is reached: 40 situps per px (do together)
**Instrutions: Px1 starts w/ farmer carry, Px2 with Jump Roping – keeps count of JR/DU and once Px1 gets back they switch positions and PX1 starts where Px2 left off in the count.
MOB: Calves & Chest Opening to finish!
EQUIP: Journals
WU: Arms, Exuberant Animal (5 min) & movements from Obstacle Course
MOB: Chest Opening & Ext Rot at shoulder
SKILL: Kipping Pull Up
OBSTACLE COURSE: 4 rounds, 1 min rest b/w each round (make sure to note finish time and total time)
- Bear Crawl Slalom (10 foam rollers staggered, starting from back door headed towards front)
- Med Ball Hop Overs ( snake line of med balls from end of slalom, thru atrium & false doorway by cubbies)
- Up and Over Big Box
- 10 Chin -> Bar Pullups of beset Modification
- Hot Lava Boxes – line up boxes in staggered pattern along shared far wall under soffet, feet musn’t touch ground from beginning to end @ closet corner!
-Traveling Burpee along mirror wall to Broken Mirror Corner
- Out back door, up stairs, down and around
- Finish at front door! Check time! Record each round! Beat!
EQUIP: Mats
WU: Dynamic (5 min), Hip rotators (6 minutes, 3 min/side)
SKILL: Box Jump (5 min)
- Step -> Hop Step -> Hop w/ 2 foot landing
- practice in sets of 20 s – work on rhythm and reaching full extension
- add plyometric hopping b/w sets to work on landing/take-off becoming one fluid motion
Circuit: 4 rds, 30 s/ exercise, 10 s to switch
- Cross Body Deadlifts (w/ KBs, pull w/ opposite hand across body, back straight, ya’ll know the drill)
- Box jumps
- HRPU (Hand Release Push Up)
CHALLENGE: 100 Sit ups for time *use ab mat style roll
