WOD 4.23.20

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Whiteboard Explanation 4.23.20

Mobility/Warm Up
2 Rounds:
4 Cat/Cow
4e Quadruped Hip CARS
4e Shin Box Flow

Line drills:  Walking on toes/heels, outside/inside, Bunny hops, Figure 4 Drill, High Skips, cCrioca, Broad Jumps

Workout: Hill Sprints!
6 Rounds:
:30 Power Uphill, rest/walk down

• Ideally use the same hill as week 3.
• Use the first set to figure out your timeframe or distance, 65-75% effort.
• Then ramp up intensity and aim to have consistent efforts for each of the remaining 5 sets.

Cool Down
5 Minute Walk

Accumulate at least 10 minutes of World’s Greatest Stretch, Runners Stretch, Standing Figure 4, Calf March

Post work to comments.

Salad in The Time Of Social Distancing

By Chris Fox

Springtime is here and that means the arrival of a wider selection of fresh produce to choose from, which also usually signifies shutting down the oven for the season and moving from roasted veg sides to salads full of fresh leafy stuff. With social distancing and many of us shopping less frequently however, we may not have the same access to the lettuces and other delicate greens that come to mind when we think of a spring salad… Things like mache, baby arugula, and dandelion don’t hold up too well once they’re picked and are best eaten within a few days. The “recipe” below, which uses a few heartier raw vegetables thrown together with vinegar, salt, and pepper as the “dressing,” is your ticket to eating fresh veg all year long.

The words recipe and dressing are used pretty loosely here, as there’s a lot of room to play with ingredients based on what you have in your house.

The Suggested Stuff

• ¼ medium head red cabbage, sliced thin (about 2 cups)
• 1 medium carrot, sliced into rounds (about 1 cup…I used about 20 baby carrots)
• 1 medium roasted beet, peeled and cubed (about 1 cup)
• 2 leaves collard greens, stem removed and sliced thin (about 2 cups)
• 1 stalk celery, sliced
• ½ english cucumber, partially peeled and cubed (about 1 cup)
• 20 grape tomatoes, halved (or about 1 cup chopped tomato)
• ½ – ⅔ cup black beans, rinsed and drained
• 1-2 tablespoons apple cider vinegar
• 1-2 tablespoons red wine vinegar
• 1 tsp kosher salt (½ tsp if using table salt)
• 1 tsp ground black pepper (or ½ tsp white)
• ½ – 1 tsp red chile flakes

The Suggested Method

Put the hearty stuff (cabbage) in a big bowl with the salt, pepper, and some of the vinegar. Using your hands, massage ‘em together for a minute until you feel the cabbage begin to break down and give up some of its water. Let it sit while you prep the rest of the ingredients.

You can do larger amounts of cabbage up to this point to use as a vinegary slaw/quick kraut! It will keep it in the fridge for about 10 days if you don’t eat it sooner. This is my absolute favorite taco topping 🙂

Once the rest of the ingredients are prepped, toss ‘em in the bowl and mix the whole thing together.

Eat.

You can use almost any veg in here and use any cabbage that catches your eye. One great thing about a hearty salad like this is that any leftovers will keep for a day or so and not wilt like it would if it were lettuce/leaf based. While it can be used as a vegetable side, on this occasion we made it into a complete meal by adding pumpkin seeds for some healthy fats and protein (salmon for Jess and tofu for me) to round it out. Leftover cooked grains like pearl barley, quinoa, pasta and/or more beans would also have bumped the nutrition making it into a complete meal. Crumbled feta, Parmesan, and anchovy or two, and/or olives would be flavorful additions, too, though I’d reduce the salt and vinegar a bit and taste before adjusting.

Brittnastics Rest Week

Hi all, Coach Brittany here. Brittnastics finished the first cycle and will be returning next week on Thursday, April 30th for the next cycle.  Programming will continue to be released on Thursdays and Saturdays with weekly Brittnastics virtual classes resuming on Saturday, May 2nd. Thank you for participating in Brittnastics thus far.  I’m looking forward to bringing you some new gymnasty content in the coming weeks!

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How Poor Diet Contributes to Coronavirus Risk NY Times
The Real Reason to Wear a Mask The Atlantic