Wednesday 100303

Date:

Share:

Three rounds for time:

400m Run

12 Sumo deadlifts, 255#/165#

21 Toes-to-bar

Post time to comments.

10mod
Zercher must have been strong, nice work Jack

This is the month of food.  So 9 days down, 20 days and 22 hours left.  How is everyone doing?  I received over 30 food logs this weekend and was impressed on how strict everyone is being.  Keep it up you're almost through it.  In order to keep everyone eating at least a bit of variety, I have another super easy, will feed you all week, recipe.  You can add fresh veggies and make this a little more gourmet, but based off of all your food logs, the easier the better.

"If I wanted to cook, I would have been a chef, chicken curry"

010 

Ingredients:

30 oz Chicken breast (30P)
15 cups frozen stir fry vegetables (15C) 
1.25 cups lite coconut milk (15F)
2 TBSP Curry powder 

Preparation:

Cook the chicken, this can be grilled, pan or broil.  Dump the veggies into a large skillet and start sauteing.  Chicken and veggies will get done around the same time, drain the water our of the veggies.  Cut the chicken into cubes and add to the veggies.  Add the coconut milk and curry powder.  Boil, stir and done! 

Zone Exchange:

1.3 cups is equal to 3P, 1.5C and 1.5F.  In the above picture I added 1 plum (1C), 0.25 orange (0.5C), and 5 almonds (1.5F) to make a complete 3 block meal.  Put the whole container the fridge.  0.45 is equal to 1P, 0.5C and 0.5F, enjoy!

004 005 006 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
Previous article
Next article