Dumbbell Press / Pull-Up Superset
A1) Seated Dumbbell Press:
3 x 8-10
A2) Strict Pull-Ups:
3 x 8-10
Use a “faster up-slower down” tempo. Add weight and/or reps to last week. Use band assist, partner assist, or add weight to the Pull-Ups as needed.
Post work to comments.
Week 3 of 6
AMRAP 10 Minutes:
25 Russian Kettlebell Swings 24/16kg
7e Single-Arm Dumbbell Push Press 50/35
Modify the Dubs to Alternating Foot Steps or 2x Singles as needed.
Post round, reps, and Rx to comments.
Eat, Pray, Gainz: Coconut Red Lentil Curry
By Whitney Hubbard
Editor’s Note: Everyone loved the recipe we posted last Sunday, so we’re dipping into the archives to bring you another tasty treat. Meal prepping today? Make this and tell us how it went in the comments! This recipe was originally posted on 5.16.17.
Our latest installment of “Eat, Pray, Gainz” comes from a guest chef… Coach Whit! This vegan recipe makes 6-10 servings, depending on how much you eat! Taken as 8 servings, they’ll each be about 225 calories with 14 grams of protein, 5 grams of fat, and 27 grams of carbohydrate (10g fiber). See hacks below for how to up the protein on this one.
- 3 medium carrots
- 5 celery stalks
- 1 onion
- Olive oil
- 1-2 tbsp red curry paste (I use Maesri brand)
- 28 oz can diced tomatoes
- 15 oz can light coconut milk
- 1-3 cups water
- 14 oz red lentils (can work with anywhere from 12-16 oz, but macros listed for 14)
- Chop carrots into half moons, relatively thin
- Slice celery stalks down center and roughly chop
- Chop onion
- Rinse the lentils and pick over for small stones
- Heat olive oil in a large pot. Add onion and cook over medium-high heat until starting to soften, 3-5 minutes.
- Add celery and carrot and allow to cook 8-10 min, stirring occasionally so nothing burns.
- Add 1-2 tbsp red curry paste and stir to combine… more = spicier.
- Add the tomatoes, coconut milk, and at least 1 cup of water, then add lentils.
- Bring to a boil, then reduce heat to simmer until lentils are very soft, about 20-30 min. Stir occasionally to make sure the bottom isn’t burning.
- You made want to add up to 1 cup of additional water if it’s getting very thick but the lentils aren’t soft, yet.
- Optional to add salt and pepper to taste. The curry has great flavor on it’s own!
- You can add other spices to make this more exciting, but the red curry paste pictured is more than enough flavor for me. Last time I added a few teaspoons of turmeric… delicious!
- Bump up the protein by adding your favorite source! I love this as breakfast with eggs on top or for lunch/dinner with a big dollop of greek yogurt or handful of shrimp. I’ve heard chicken is also great…
- To bump up the carbs post-workout, just heap the lentils over a serving of rice or quinoa.
- Fancy garnish ideas chopped scallions and chopped peanuts work well, or use sliced avocado if you need to bump up your fat (or use full fat coconut milk).
- I make a big pot of this on Sunday and have enough for a whole week for two people. It’s a great recipe if you have multiple mouths to feed or want to share with friends. If you don’t think you’ll want 8 servings, simply cut the recipe in half OR freeze half in ziplock bags until you’re ready for more!
CrossFit Games 2019; That’s a Wrap Morning Chalk Up
How “Carpe Diem” Got Lost in Translation JSTOR Daily