30 Snatches for time
The competiton loads for "Isabel" are 135lbs for men and 95lbs for women. Attempt find the most weight you can Snatch for 30 reps in under 6 minutes. The goal is to scale this workout so that you can achieve the metabolic stimulus of a short, intense workout. Your scale will depend on how much you can lift and how techincallly sound your Snatch is. There is a hard cut off at the 6 minute mark.
Post time and Rx to comments.
Josh Everett does "Isabel" at 135lbs in 1:11
Broad Jump Test
5 attempts
Post distances to comments.
compare to 8.2.10
Steph P and Coach Shane during yesterdays on the minute Hand Stand Push-Ups
NYC MARATHON
CFSBK, lululemon athletica Brooklyn and the Brooklyn Tri Club will be watching the marathon on 4th and Degraw from 9:30-12 tomorrow. Stop by before or after class to watch the spectacle and cheer on Meghan R, Jennifer M and Jess F!
Remember that the NYC Marathon will be happening right on 4th avenue and you might need to augment your usual route.
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CFSBK Recipe numero uno!
Curried Collard Greens
By Christian Fox
You’ll need:
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
Honey (optional)
Cilantro, chopped
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.
Enjoy!