CFSBK Road Warriors 7.05.20

Movement Prep: 1-2x through
5 each leg “Y” Foot Reaches (skip to 1:58 on video)
5e Forearm to instep with rotation
:20 Calf March

Warm Up
3x:
20 Jumping Jacks or High Knees
20 Alternating Knee to Opposite Elbow
10 Squat Hold Calf Raises

Run Work
4 sets:
8:00 run

*Rest/walk 2 min between sets.

-goal is a consistent distance (or slightly more) for all 4 sets.
-please wear a mask and slow down/walk if your breathing feels unsustainable.

Cool Down:
3-5min walk

10mins to flow through: Knee hugs, Standing Quad Pulls, Standing Figure 4 Stretch, Butterfly Stretch

Bonus: Active Recovery at 10am!

CFSBK Pilates Instructor Frank H’s final creation from yesterday’s cooking class.

Yesterday Nidhi hosted a CFSBK cooking class for about 20 gym members. She led the group through three home-style vegetarian Indian foods that she grew up with all spiced to perfection with her own personal brand of cooking spices, Masala Mama. Below are some additional shots from members Olena and Lisa as well as the full menu. They look delicious!

Roasted Masala Cauliflower Planks
Made with Masala Mama’s Magic Curry Powder, this magical cauliflower dish looks stunning in a cool messy way when served. Really easy to make, crusted with masala, and garnished with herbs and lemon zest. You can’t stop eating it as soon as it comes out of the oven.

Masala Dal
The classic! Cooked lentils mixed with a tadka or spices sizzled in hot oil—one of the first dishes I learned to make when, as a child, I used to sneak into the kitchen to eat spicy food. Still a staple in almost every North Indian meal.

Basmati rice

There is nothing like perfectly cooked long grain, fine quality basmati rice to accompany a special Indian meal.  It takes about 25 minutes to cook all told, and though you can re-heat easily in the microwave, I prefer to put the rice on 25 minutes before dinner and serve the hot steaming rice!

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