30 Snatches for time
The competiton loads for "Isabel" are 135lbs for men and 95lbs for women. Attempt find the most weight you can Snatch for 30 reps in under 6 minutes. The goal is to scale this workout so that you can achieve the metabolic stimulus of a short, intense workout. Your scale will depend on how much you can lift and how techincallly sound your Snatch is. There is a hard cut off at the 6 minute mark.
Post time and Rx to comments.
Josh Everett does "Isabel" at 135lbs in 1:11
Broad Jump Test
Post distances to comments.
compare to 8.2.10
CFSBK, lululemon athletica Brooklyn and the Brooklyn Tri Club will be watching the marathon on 4th and Degraw from 9:30-12 tomorrow. Stop by before or after class to watch the spectacle and cheer on Meghan R, Jennifer M and Jess F!
Remember that the NYC Marathon will be happening right on 4th avenue and you might need to augment your usual route.
CFSBK Recipe numero uno!
Curried Collard Greens
By Christian Fox
1 Bunch Collards (or other hearty greens), chopped or medium julienne
1 medium Onion, sliced thin
2 cloves Garlic (or more to taste), finely chopped
1 Tbsp Ginger, minced
1-2 Tbsp good Curry powder or paste (I like one with some HEAT!)
½ can Coconut Milk
½ - 1 cup Chicken Stock (salted water will do as well)
1 Tbsp Coconut Oil
Salt to taste
Juice from ½ Lime
Red Peppers, chopped
- Sauté the onion, garlic, and ginger in oil over medium heat in a medium saucepot till onion is slightly caramelized
- Add the curry powder and sauté a few seconds before adding the greens (if using paste stir it in 1-2 Tbsp water or stock first so it incorporates better)
- Add ½ cup stock or water and salt to taste and cook covered till greens are al dente, adding more liquid as needed. You don’t want more than 1-2 Tbsp of liquid left when greens are done
- Add the coconut milk and simmer uncovered for a few minutes until the greens are cooked through and the whole thing thickens up a bit
- Remove from heat amd add lime juice and a small amount of honey if using
- Garnish with cilantro and red pepper
The dish packs a healthy dose of good fats from the coconut milk including lauric acid, along with a good dose of calcium from both the greens and the coconut milk. Curry powders contain numerous anti-inflammatory agents as well. It keeps well so 2x or 3x it for leftovers. Pair it with some roast pork tenderloin (or any piece of meat) to make a meal, and add a starchy veg to make that meal superb post-WOD. To make it more calorically dense use a whole can of coconut milk.