3 rounds of:
10 GHD hip extension
20 ab mat sit ups
30 second plank
3 rounds for time of:
50 double unders
25 two-for-one wall balls, 20#/14#
From CrossFit 801 (www.crossfit801.com)
Post your love of the 2 for 1 to comments.
Demo of today's WOD!
Juli sent us some more recipes. She's rooting for you guys. Here's what she said:
"Here are some fun and delicious recipes to help people stay on track through the rest of the 30 day challenge!"
Thanks for thinking of us Juli!
-found on health-bent.com
- 1 lb duck breast (chicken thighs, shrimp, sirloin would all work–i used chicken breasts)
- 1/4 c fat (butter, coconut oil, or bacon fat)–i used EVOO, just was quicker
- 2 zucchinis
- 1 onion
- 4 cloves garlic
- 1 T apple cider vinegar–i used red wine vinegar
- 2 T fresh ginger, minced–i used dried ginger
- 3 T almond butter
- 1 T chili garlic sauce
- 1 T fish sauce (optional)–i did use this, stinky but delicious
- 1 lime, juiced
- sliced green onions
For the duck, melt the fat in a large saute pan over medium high heat. Salt and pepper the duck. Add to the pan and sear, skin side down, until you get a nice, crispy crust, about 8 minutes. Flip it over and sear on the other side, about another 7 minutes. Remove the duck from the pan, let it rest and drain the rendered fat from the pan, until you have about 1/2 cup in the pan–just a rough measure.
While the duck is going…
If you have a mandoline, get it out and start slicing the zuchinnis lengthwise. If you don’t have one, you can get one on the cheap at TJ Maxx or you can get it from Amazon (check out our ‘Must Haves’ on the right)…or you can use a knife to slice the zukes as thinly as you can (lengthwise). Then slice them into thin strips, just like a noodle. Another option, for speed, lack of the proper tools or sheer laziness, you can just chop the zukes into chunks. Not quite the same effect, but same flavor. (ps- dont cut your fingers off while using this crafty machine–it hurts, especially when you get chili sauce in it…)
In the reserved fat, saute the onion, garlic and ginger, until soft. Add the fish sauce, chili sauce, vinegar, lime juice and almond butter. Stir to combine.
Add the zuke noodles to the saute pan. Stir them around to get the sauce incoporated onto the “zoodles”. The point here is get the “zoodles” hot and very slightly cooked through (just like an al dente noodle!), about 10 minutes.
Serve hot and topped with a squeeze of lime juice and some chopped green onions.
1 lb boneless, skinless chicken
1 spaghetti squash
1 container pesto*
1 bundle asparagus
salt and pepper
1 t garlic
Any other veggies you may want to add to this. I think mushrooms would be awesome in it!
Split the spaghetti squash in 1/2. Use a fork to remove all the seeds.
Lightly drizzle some olive oil inside the cavity of the squash and salt and pepper it and lay it face up onto the baking sheet. Roast for approx. 35-40 minutes at 375 degrees.
While spaghetti squash is in the oven, put some olive oil and garlic in a pan and put your asparagus in a pan to cook for about 12 min. Move the asparagus around from time to time to make sure it doesn't burn. After it is done cooking, cut asparagus pieces into bite size pieces.
After the asparagus is finished, use some of your pesto to coat your raw chicken in before you put it in the pan to cook up. Put all pest-covered chicken in the pan and let it cook on both sides until there is no pink inside. Cut up chicken to desired sizes.
After spaghetti squash is done cooking, use a fork to take out the threads, it's super easy. Just run your fork down the inside of the spaghetti squash over a bowl and you'll have a ton in no time.
Add asparagus and spaghetti squash to saute pan and add more pesto. I probably used about 1/2 my container of pesto. Here is a picture of the brand i used. A little bit goes a long way with pesto, it is very strong. Stir to mix in pesto thoroughly.