Monday 131118

“We favor the simple expression of complex thought.” – Mark Rothko

Inch by Inch Weekly-Challenge: 1 min ME of: Pullups, Pushups, Air squats, AbMat Situps

Dynamic Warm-Up-Mobility
Prepare for…

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Strength-Skill : 
4 Sets Halting Snatch Dead Lift + Snatch + Hang Snatch 50-55-60-70%  of 1 Snatch RM 

*When performing the halting snatch deadlift the emphasis is on hitting good positions. Athletes should be balanced in their feet. When they “halt” at the mid-thigh they need to hold for about 2 seconds, long enough to feel balance in their feet, tension in their hamstrings, and lats engaged, pulling the bar into them. Return the bar to the ground, perform a full snatch, then, without dropping the bar, perform a hang snatch from the hang position, or the top of the knee. Full snatches

WOD: “Amanda”
9-7-5
Muscle Ups
Snatch 135/95 115/80 95/65
*Team cool down, light row, bike, run, mobility work ,PNF or static stretch 5-7 min

CF Endurance:
Run 4×800 Rest 1;1

WOD:BB Complex 4×6 @ 115/73
Power Clean
Press
Back Squat
Good Mornings
Behind Neck Press
Front Squat

Rest 1min

 

3 thoughts on “Monday 131118

  1. Turkey Stuffed Peppers

    Ingredients:
    1 lb ground turkey
    1 garlic, minced
    1/4 onion, minced
    1 tbsp chopped fresh cilantro or parsley
    1 tsp garlic powder
    1 tsp cumin powder
    salt to taste
    3 large sweet bell peppers, washed
    1 cup chicken broth
    1/4 cup tomato sauce
    1 1/2 cups cooked rice (I use Quinoa)
    Olive oil spray
    1/4 cup shredded cheddar cheese

    Directions:
    Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

    Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into each pepper half and fill it with as much as you can. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.

  2. Turkey Meatloaf Muffins
    Calories: 80 Fats: 2 grams Carbs: 4 grams Protein: 11 grams
    Ingredients:
    • 2 lbs ground turkey (or chicken)
    • 3 egg whites
    • 1 cup quick cooking oats
    • 1/2 tsp ground cumin
    • 1/2 tsp dried thyme
    • 2 tsp dry yellow mustard
    • 2 tsp black pepper
    • 2 tsp chipotle pepper spice
    • 1 tsp salt
    • 2 tbsp garlic powder (2 cloves minced)
    • 1 small onion (finely chopped)
    • 2 celery stalks (finely chopped)

    1. Preheat oven to 375 degrees.
    2. Spray muffin pan with olive oil.
    3. Mix all ingredients together in one large bowl.
    4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a raquetball.
    5. Bake for 40 minutes.

    Makes 12 muffins.
    Serving size for women: 2
    Serving size for men: 4

  3. Chorizo Mini Meatloaves

    Yield: ~18 mini loaves

    Ingredients

    For the Meatloaves
    •1 lb fresh chorizo, casing removed
    •1 lb ground beef
    •2 T adobo sauce (from a can of chipotles in adobo, read the labels, some contain gluten)
    •2 eggs
    •3/4 c almond flour
    •1 large onion, diced
    •5 cloves garlic, finely diced
    •tallow or other fat

    For the Sauce
    •1 pint cherry tomatoes
    •1 chipotle in adobo sauce (1 pepper, not 1 can)
    •2 T olive oil
    •handful cilantro, chopped
    •salt
    •lime
    •avocado

    Method

    Preheat your oven to 350ºF.

    Saute the onion and garlic in tallow, until translucent. Place 1/2 the onion/garlic mixture in a large mixing bowl and the other half in the smallest bowl of your food processor.

    In that same large mixing bowl that you just added the onion and garlic to, add and mix together the chorizo, ground beef, eggs, adobo sauce and almond flour. Your hands will do the best job of incorporating the mixture, so don’t even bother trying with a utensil. Get out 2 normal sized muffin tins. Dollop the meatloaf mixture into the muffin tins, filling them up about 3/4 of the way. If you fill them to the brim, the rendered fat will spill over and make a terrible mess in your oven. Place the tins in the oven and bake until you see rendered fat in each muffin tin, along with a slightly browned, crusty bottom on each loaf, about 25 minutes.

    While the meatloaves are baking…

    To the saute pan, add the tomatoes. Let them cook until the skin starts to blister and blacken and you see them pop open. Add the tomatoes, along with the chipotle pepper, olive oil and some salt to the food processor (Where the onions and garlic have been patiently waiting for you.) and pulse until a nice saucy consistency forms. If the sauce is too wet for your liking, you can pour the contents into the saute pan and let it simmer down until some of the liquid has evaporated. Stir in the cilantro.

    Garnish the meatloaves with a spoonful of relish, sliced avocado, a pinch of salt and a squeeze of fresh lime.

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