Fitness: 3×5 Work Sets Across
Add 5lbs from last week’s exposure.
Performance: Work up to a heavy 3 rep set on the Front Squat
Go a little heavier than last week’s heavy 3
Post loads to comments.
4 Rounds Not For Time of:
20 Banded Good Mornings
10 Kip Swings on the Pull-up bars OR 3 Strict Chin-Ups
16 Reverse lunges with a KB in the front Rack. GO HEAVY
There is a strict pull-up buy in for the kip swing practice today (3 for men, 1 for women). If you’re doing the chins, work up to as little assistance as possible. Perform the lunges one leg at a time.
4 Rounds Not For Time of:
20 Band Good Mornings
5 Hips to Rings
16 total reverse lunges with a KB in the front Rack. GO HEAVY
Perform 5 Kipping Hips to Rings as seen in the link. There is a buy-in of 5 Chest to Bar pul Ups to get on the rings. Alternately practice Kipping C2B Pull Ups on the bars. Perform the lunges one leg at a time.
Hail To The Queen
Ladies, 12 of your cohorts are already signed up for the female-only competition, “Hail To the Queen” on February 2nd taking place in Long Island City. If you’re interested in signing up, please do so today. There are only a handful of slots left and Jess will be ordering some matching socks (provided by the gym) for the competition tomorrow. If you register please email Jessica(AT)CrossFitSouthBrooklyn.com to let us know you’re in.
Curried Collard Greens
By Chris 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.
Write a WOD that includes a barbell, swimming and a calisthenic movement
Vision and Culture TTMJ
Meet Kurtis Bowler CrossFit
Stig Severinsen – Guinness World Record – Longest Freedive Under Ice (236 feet)
Stig Severinsen : Freediving as philosophy