Monday 131209

Happy late B-Day Denise. This was Denise with her first ever 203# DL...PR!!

Happy late B-Day Denise. This was Denise with her first ever 203# DL…PR!!

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”
-Steve Young

Inch by Inch
 200 Push Ups  

Dynamic Warm-Up-Mobility
Prepare for…

Strength:Skill  Find max weight of Ben Bergeron’s Big Clean Barbell Complex:
18min * Goal 5-8 attempts

High hang clean
Hang clean
Push press
High hang clean
Hang clean
Push jerk
High hang clean
Hang clean
Split jerk
All cleans are touch and go, barbell never leaves hands.

WOD: Burn
For Time

Row 250m
20 Wall Balls  #20/14 14/10 10/8
Row 250m
20 KB Swings 32/24 24/16 16/12 kg *Russian
Bike 500
20 Wall Balls
Bike 500
20 KB Swings
Run 200
20 Wall Balls
Run 200
20 KB Swings

Team cool down, light row, bike, run, Mobility stretch 5-7 min

CF Endurance:
Row 4x1000m each 150 getting faster 2min rest

3 Rounds of:
8 Front squat @ 60% 1 RM rest 15 sec
Sled pull 50m #155 rest 30 sec

One thought on “Monday 131209

  1. Cilantro-Basil Chicken

    • 3 limes (juice and zest) divided
    • 3 tablespoons and 1/4 cup olive oil
    • 3 tablespoons Dijon mustard
    • 3 tablespoons gluten-free soy sauce (Tamari sauce)
    • 6 green onions chopped and divided
    • 4 cloves garlic minced and divided
    • 2 tablespoons chopped basil
    • 2 tablespoons chopped cilantro
    • Salt and pepper to taste
    • 3 pounds boneless chicken thighs

    Combine the zest and juice of 2 limes, 1/4 cup olive oil, mustard, Tamari sauce, 3 onions, 2 garlic cloves and salt and pepper, and mix well.

    1. Place chicken in a gallon-sized baggie.
    2. Pour marinade over the chicken and marinate for 30 minutes.
    3. Preheat grill or grill pan.
    4. Place chicken on grill, and grill for 7 minutes.
    5. Flip and cook until internal temp reaches 170 F.
    6. Remove from grill and let meat rest.
    7. Meanwhile, combine juice and zest of one lime with 3 tablespoons olive oil, 3 chopped onions, 2 minced garlic cloves, basil and cilantro.
    8. Slice chicken into bite-sized pieces and pour sauce over top.

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