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It's Foodie Friday and I have another great recipe from Melissa Joulwan of WellFed. Zucchini, tomatoes and basil are all in the height of the season right now. What better way to cook them up then as a quick and delicious noodle dish? Add grilled protein of your choice for a fast and delectable meal. ZUCCHINI NOODLES WITH FRESH TOMATO-BASIL SAUCE INGREDIENTS:
1. Cut the tomatoes into 1/2-inch dice, cut the olives in half, chiffonade the basil (how-to video). Place in a large bowl and toss gently to mix. 2. In a small bowl, whisk the vinegar, garlic, salt, black pepper, and pepper flakes until combined. Continue to whisk and drizzle in the olive oil. Pour the dressing over the vegetables and toss gently to combine. Allow to marinate 1 hour. (The tomato juices will gather in the bottom of the bowl to make a magical elixir infused with flavor. This tomato broth is part of the sauce, and it’s luscious.) 3. Julienne the zucchini with a spiralizer or julienne peeler. Place the julienned zucchini in a colander or wire strainer and toss generously with salt (about 1 tablespoon) until the strands are lightly coated. Allow the zucchini to sit for 20-30 minutes to remove excess water. Rinse with running water, drain well, and pat dry with a clean dish towel. 4. Taste the tomato sauce and add more salt and pepper, if necessary. Heat a large non-stick skillet over medium-high heat and add the zucchini noodles. Sauté them in the dry pan until just tender, about 1-2 minutes. Remove to a serving dish and top with the room-temperature tomato sauce. BellaBee says "You've got this!"
Today's Workout 50 Ball Slams 50 Dumbbell (DB) Deadlifts 200m Sled Drag 65/55# 40 Double Unders 40 DB Seated twists 200m Sled Drag 55/45## 30 Seated DB Press 30 DB Step-ups 200m Sled Drag 45/35# 20 DB Sit-ups 20 DB Plank rows 200m Sled Drag 35/25# 10 Ring push-ups 10 horizontal ring rows 200m Sled Drag 25/15# You've been asking for a long chipper and today you get one! This workout develops cardio endurance, tenacity, leg power, intestinal fortitude, core strength, grit and pulling power. To complete it as Rx'd is to do the ring push-ups and pull-ups in a horizontal position. Pick your load for the ball slams and dumbbells. Good luck! Chef HK, Laurie and Theresa look fierce during their "piece". Today's workout is equal parts mental and physical toughness. To stare down ten 100m sprints on the erg is no small feat. Rowing pieces (that's what we Crew nerds call rowing workouts) can make us want to vomit, cry, yell, or just plain quit. Don't worry, your coaches won't bat an eye at anything you do on the erg, except quit. Shane Farmer heads up the CrossFit Rowing specialty training. He has a great website presence through his own Darkhorse Rowing program. He wrote a blog on the mental preparation we should use to make us better rowers. Here's what he says about developing mental toughness on the erg. Unless you are a competitive rower, rowing is underutilized in your training. It's understandable since it is one of the hardest sports that exist. Rowing requires skill, power, endurance, and pain tolerance, but it also requires concentration, focus, and willpower. No matter what your experience level is, there is no doubt rowing requires mental toughness. Today's Workout
10 x 100m Row Rest 2 mins between efforts Aim for a PR attempt for one of your intervals. A good pacing plan is: Intervals 1-2: 1K split Intervals 2-4: 500m split Intervals 5-7: PR attempts Intervals 8-10: 500m split Cashout: 100 sit-ups for time Who's ready for winter? The Fall Whole Life Challenge starts September 17th. The WLC is more than just a nutrition challenge, it's a holistic challenge. We work to create better choices and habits in 7 significant lifestyle choices. One lifestyle choice that has profound effects on our mental and physical health is alcohol consumption. I have had Mid Year Check-ins with over half of our members, and almost ALL of us want to drink less. Seriously! Drinking less is the identified nutrition and lifestyle goal of nearly all of us. So why not tip-toe into temperance this week? That's right! Our pre-game WLC Weekly Lifestyle Challenge this week is to not drink. This lifestyle practice is so important that it is an ACTUAL pre-game challenge from the folks at the WLC. Here's what they have to say about it. Say No to Booze Every Day This Week Today's Workout
4 x 100m sprints Walk 100m between efforts Rest 3 mins 3 x 200m sprint Walk 200m between efforts Rest 4 mins 2 x 400m sprint Walk 400m between efforts Rest 5 mins 1 x 800m sprint Make one PR attempt for each distance. Ladies and gentlemen start your engines! Today we are testing our metabolic engine across short, medium and longer distances/time domains. Your Coach will make sure you are warmed up and ready to hit it hard. Good luck! |
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