Archive for January, 2018

01.19.18

Orange Park CrossFit – CrossFit

Warm-up

200m Run

10 pushups

200m Run

10 jumping lunges

Mobility

10 Wall squats

Thread the needle

Runners stretch

SKILL/ STRENGTH

Paused Front Squat (3×8)

**5 sec pause

Metcon

Metcon (Time)

For Time:

30 BB Burpee Clusters 75/55

EMOM 10 Flutter kicks
**Rx+ = 95/65

01.18.18

Orange Park CrossFit – CrossFit

Warm-up

2 RDS:

10 Banded High Pulls

10 Banded Good Mornings

Mobility

Lacrosse ball scapula smash

KB hamstring stretch and squat (3 x 5 sec hold at top and bottom)

SKILL/ STRENGTH

**15 mins

Bear Complex (5-7 rounds)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
**15 mins to find 1RM

Accessory Work

Metcon (No Measure)

Every :90 for 18 min (:30 work/:60 rest)

**20-30 reps each set

**Move to next exercise AFTER 3rd set

**Low resistance/high reps

1- Hamstrings curls (short double bands)

2- Tricep pushup (elevated on box)

3- Quad squats (narrow stance/heels elevated on 35# plate)

4- Seated W flye (handle bands)

Diesel Eats – Chicken Chili Verde

What’s up, Tribe!

Thanks for tuning in to “Diesel Eats”… we hope to have more episodes

detailing easy, healthy and inexpensive recipes… so stay tuned!

“Chicken Chili Verde”Credit: Centennial Kitchen ‘Instant Pot Recipes’ Magazine
Serves 6

2 pounds skinless, boneless chicken breasts (cut into 3/4” cubes)
1 TSP sea salt


1 TBSP EVOO
8 tomatillos, husked, rinsed and quartered
3 poplano peppers, seeded, ribs removed and roughly chopped
2 four OZ cans chopped mild green chiles, drained
1 serrano or jalepeno pepper, roughly chopped
1 CUP red onion
3 cloves garlic, peeled and minced
1 TSP ground cumin
1 TSP dried Mexican oregano (or plain oregano)
1 CUP sodium-free chicken stock

Toppings/additions:
1 CUP cilantro, roughly chopped
Flour tortillas, warmed
Lime wedges

Preparation:

1 – Season cubed chicken with salt.  Select SAUTE and adjust t

o NORMAL if using Instant Pot or saute in medium-high heated pot (select a pot large enough to cook soup or use skillet and have Crockpot ready for next steps).  Add oil to pot/pan, add chicken (in small batches) and cook for about 3-5 minutes or until browned on all sides.  As chicken is browned, remove with slotted spoon and place in a bowl.  Press CANCEL.

2 – If using Instant Pot, select SLOW COOK setting, if using large pot or Crockpot, select SIMMER or “4 Hour” cooking setting.  Add the tomatillos, chiles, serrano/jalepeno, onion, garlic, cumin, oregano, and chicken broth to pot. **Add cooked chicken also or see 2B below**
2B – FOR HIGH PRESSURE ON INSTANT POT:
Cook at high pressure for 10 minutes.  When cooking is complete, use a natural release
to depressurize.  Use an immersion blender to blend the soup.  Add chicken to soup and
stir to combine.

3 – Cook for 4 hours.  Using slotted spoon stir and mash up whole chunks of tomatillos.

4 – Serve with warm tortillas, lime wedges and cilantro.

 

Nutritional Breakdown:
Per Serving

256.6 calories
5.6 g FAT
40.2 g PROTEIN
11.1 g CARBS

PLUS 1 SMALL (6-7” round), FLOUR TORTILLA:


90 calories
2 g FAT
3 g PROTEIN
17 g CARBS

Cost Breakdown:
2 lbs chicken = $6
8 tomatillos = $2.87
3 poplano peppers = $3.15
1 serrano pepper = $0.07
1 small red onion = $1.99
1 box chicken stock = $2.79
1 pack tortillas = $1.59
***I Used EVOO, salt, cumin, oregano from my pantry, plus we DID NOT use cilantro or limes when we made this.  Include $5-15 extra if purchasing additional spices/oils/herbs.



TOTAL COST: $20.86


Final Thoughts:
This recipe will definitely be repeated in our kitchen.  If you enjoy a little spice, this soup is about a mild-medium to medium level spiciness.  Leaving the seeds and ribs in the poblano and serrano peppers will certainly kick up the spice level.  

 

01.17.18

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 DB snatches

5 Hollow body -> Superman rolls

Mobility

Banded lat stretch

Banded pass-thrus

Banded Child’s Pose

SKILL/ STRENGTH

Max effort plank hold (Time)

Butt must stay in contact w/ pvc

Max Squat Hold (Time)

Max Squat Hold
Hold in the bottom with feet flat on floor, upright torso and lumbar curve

Max effort Dead Hang (Time)

Hang on the bar for as long as possible

Metcon

Metcon (Time)

For Time:

3-6-9-12-15

C&J 135/85

T2B

Run 100m

**Rx+ 165/105
Scaling Options:

70% 1RM C&J

Hanging leg lifts or knee raises (NO kipping, toes must touch floor b/w reps)

01.16.18

Orange Park CrossFit – CrossFit

Warm-up

Tabata:

DU’s

–alternating with–

Medball thrusters

Mobility

KB pec smash

20 Good Mornings

5 slow KB hamstring stretches/squats

SKILL/ STRENGTH

Deadlift (6×4, Tempo (1-3-1))

*E2MOM for 12 min (50-60% 1RM DL ALL rounds)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

14 DU’s (2:1 singles)

7 Pushups

14 DL 135/105

**Rx+ = HSPU & 185/125
Scaling options:

High jump single unders (2:1)

Elevated pushups or box HSPU’s

65% 1RM DL

01.15.18 – Happy Belated Birthday, Jeff S.! Happy Birthday, Jill L.!

Orange Park CrossFit – CrossFit

Quote of the week

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” -Bruce Lee

Warm-up

500m Row

Mobility

20 pass-thrus

15 supermans

Standing pigeon on box

SKILL/ STRENGTH

Metcon (Distance)

Broad Jump
**Record feet/inches in Comments

Metcon

Metcon (Time)

10 RDS for time:

10 WB 20/14

8 Inverted Rows (rings or BB)

6 Box Jumps 24/20

01.12.18

Orange Park CrossFit – CrossFit

Warm-up

400m Row

20 Banded good mornings

10 banded pass-thrus

Mobility

T-Spine & Hips

Burgener

Metcon

SKILL/ STRENGTH

Squat Snatch (5×8)

**Building, pause on the floor

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 mins:

20 FS 95/65

20 T2B

20 PS

1.11.18

Orange Park CrossFit – CrossFit

Warm-up

3×8 w/ bare BB:

Upright BB row

Straight leg DL

BTN calf raises

Mobility

Front Rack

Burgener

SKILL/ STRENGTH

Hang Power Clean (8×4)

E2MOM for 16 mins

**Building each round

Accessory Work

Every :90 for 18 mins

**Work for :30/Rest for :60

Banded tricep pressdowns

Banded side steps

Bent-over Y raises

Prone hip extensions

1.10.18

Orange Park CrossFit – CrossFit

Warm-up

200m run

10 Jumping air squats

Mobility

T spine & hips

SKILL/ STRENGTH

EMOM for 18 mins

**Hold 30-45 secs

MIN 1 – Deadbug to Hollow body plate hold (transition b/w 2 mvmts during 30-45 secs)

MIN 2 – Handstand or Headstand hold

MIN 3 – Superman hold

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

1.09.18

Orange Park CrossFit – CrossFit

Warm-up

3 RDS

8 Plank DB rows

8 Russian DB swings

Mobility

T-Spine & Lats

SKILL/ STRENGTH

Pendlay Row (5×5)

*Bar touches floor b/w reps, 80% 1RM

Metcon

Metcon (Time)

6 Min Cap

10-1 descending ladder

Ball slams 30/20

1 RC (2:1 rope pulls OR 8 ring rows)

–3 min REST–

Metcon

Metcon (Time)

6 Min Cap

1-10 ascending ladder

KBS 55/35

Plank rows 45+/25+

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