BENCH PRESS / SPLIT SQUAT SUPERSET*
A1) Tempo (31×1) Bench Press:
3 x 4
Heavier than last week.
A2) Tempo (31×1) Split Squat:
3 x 4e
Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.
*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 8 of 8
AMRAP 8 Minutes:
10 Hand-Release Push-Ups
3/2 Bar Muscle-Ups
Scale 30 Singles or 10 attempts for Dubs. Sub 3/2 Jumping Bar Muscle-Ups or 6/4 Chest-to-Bar Pull-Ups for Bar Muscle-Ups as needed.
Post rounds, reps, and Rx to comments.
Eat, Pray, Gainz: Yellow Vegetable Curry with Steamed Cod
By Chris Fox
This recipe started coming together when Coach Whitney’s curried lentil recipe awakened my long dormant love of all things curry. I’d eaten many curries when I was a vegetarian, and then when I started eating meat again they, like many other vegetarian staples, fell off my plate and were replaced by mostly “meat and _____” dishes. Lately I’ve been working my way back around to my love of vegetables and realize that a “plant based” diet doesn’t have to exclude eggs, fish, and meat. This recipe is similar to one I used to prepare from scratch and serve over rice with a side of lentils and naan. Here I make use of yellow curry paste, a rainbow of fresh vegetables, and serve it with a steamed cod fillet as a great source of lean protein. Without a side of starchy veg or grain, it’s a great meal to enjoy away from exercise. I offer a few hacks and suggestions below to beef up the carbs and lower the fat to make it a great post exercise meal, and also some to keep it 100% vegetarian. Hope you enjoy!
Makes 4 servings, each coming in at about: 350 calories (roughly 35 grams protein, 20 grams fat, and 12 grams of carbs).
- 3 cloves garlic, fine chopped
- 1 TBSP ginger, fine chopped
- 4 TBSP (I used Maesri brand) yellow curry paste
- 2 medium zucchinis, sliced into ½” half moons
- 1 medium carrot, sliced into ¼” half moons
- 1 large red pepper, sliced into bite sized pieces
- 4 cups green cabbage, rough chopped
- ½ cup coconut milk powder, mixed with 2 cups water*
- 2 TBSP oil (coconut, canola, light olive, or ghee)
- 1 TBSP sugar
- 4 cod fillets (about 5-7 oz each)
- Salt and pepper to taste
- Optional – chopped fresh herbs (cilantro, basil, mint) and lime wedges for garnish
*A shaker cup with a wire whisk ball works great for this!
- Prep the veggies, keeping the garlic and ginger separate.
- In a large pot, heat half of the coconut oil over medium high, and sauté the garlic and ginger for a about a minute, until fragrant.
- Add the curry paste and sauté for a minute.
- Add the rest of the vegetables and stir to coat in the curry paste.
- Add the coconut milk mixture, sugar, salt and pepper and stir thoroughly.
- Cover, reducing heat to medium-low and simmer until vegetables are cooked through (8-10 minutes to maintain a bit of crunch, 12-14 if you like them softer).
- While the curry is simmering, heat the remaining coconut oil over medium-high in a large non-stick pan.
- Pat the fish dry and salt and pepper them to taste.
- Place the fillets in the pan, cover, and cook through, about 5-6 minutes (the fish will steam in it’s own liquid and should be opaque throughout when done).
- Ladle the curry into bowls then place the fish alongside or atop, and garnish as desired.
The curry paste makes this so easy to make, and honestly, you could skip the garlic and ginger and go right to sautéing the paste before adding the vegetables if you wanted. The bulk of the time is spent prepping the veggies. Double or half the recipe for more/fewer servings. If you’re planning to have leftovers to reheat, I recommend cooking the veg al dente so they aren’t mushy the next day.
- Boost the carbs: Serve over cooked rice, add 3-4 cubed potatoes with the rest of the veg, or serve with some naan to make a great post workout meal.
- Lower the fat: Use ¼ cup of the coconut milk powder or use a canned light coconut milk.
- All veggie option: Add 2 cups of cooked chickpeas a minute or two before the veg are done cooking to ditch the flesh but keep the protein up.
- Garnish with ¼ cup of low-fat greek style yogurt for a vegetarian protein boost or just to cut through the heat.
- Add the chickpeas and keep the fish for a higher calorie and protein meal.
- Use any veggies you like or have around. Chopped greens, snow peas, green beans, the options are plenty. Be sure to keep cooking time for different veggies and thickness of cuts in mind.
- Use more or less of the curry paste to taste. For a spicier kick, add a few sliced fresh green chiles when you sauté the garlic and ginger.