WOD:
1000m Row (Time Trial)
Then
4 Rounds
5 Push Jerk (Heavy)
1 Rope Climb
* Not a timed WOD
** Rest as needed between rounds
Post 1K row time and Push Jerk loads to comments
Chickenizza
We adapted this recipe from Scotty Hagnas of the Performance Menu (PM is a phenomenal resource. If you are even remotely interested in improving your knowledge on Olympic Lifting, CrossFit or fitness in general it is a worthwhile investment). This dish serves as a solid grain-free substitute for ‘za without the bloated feeling that usually follows pigging out on a big pie.
“Crust”
Boneless chicken breast
Olive oil
Pizza Topping
1 jar Marinara sauce (find a brand without sugar or high fructose corn syrup!!!)
Ricotta cheese
Fresh mozzarella cheese, sliced
Grated parmesan
Fresh basil, chopped
Place the chicken breast in a plastic bag and pound flat. Don’t go crazy or you’ll completely macerate the breast and it will be worthless. So, if you had a bad day at work, take a few deep cleansing breaths before commencing pounding. This is not a time to get your aggression out.
Coat a frying pan with olive oil and give the chicken breast (salt & pepper each side) a quick fry. They don’t have to be cooked all the way through because you will finish it off in the oven. Once the breast is browned on both sides transfer to a cookie sheet or flat baking pan. Top the chicken with 2-3 TBSP of ricotta cheese and sprinkle fresh basil on top of the cheese. Follow with 1/2 C. of the marinara sauce. Next, cover the sauce with a slice of the fresh mozzarella and then sprinkle with 1 TBSP of parmesan cheese (of course this is a “pizza” so you could top it with any of your favorite toppings – mushrooms and olives come to mind). Bake the pizza on 375 degrees until the cheese is melted then finish off with a couple minutes under the broiler to give the mozzarella and parmesan a chance to brown a little.
Once the cheese is melted and browned to your satisfaction, remove from the oven and allow it to cool for a few minutes. Obviously this is a rather high protein recipe and lacking in carbs, aside from the marinara. Add a big hearty salad and a good glass of red and you are golden. Depending on the size and content of your salad you may even have room for some fresh fruit for dessert. Enjoy!
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Stumbled Upon
I did my first round of Fundamentals with Dan today, I’m pretty much exhausted.. I feel good about how did even though I’m going to be hurting tomorrow. WOD for me was: Max rounds in 10 min of 6 lunges, 9 KB swings and 12 Squats.. I did 8 rounds plus 6 lunges and 9 KB swings. 12 squats from being a full 9 rounds.. I will get it next time!
3:27 on the rower. 130/140/145/155 on the Push Jerks. Hit all the ropes legless with one L-sit, and did the last 2 back-to-back.
Solid effort by everybody tonight and this morning!
Row is still my achilles, but I felt a bit better today with 4:11. Push jerk were 63/73/83/83 and I was definitely tired by 4th rope climb!
3:20 row time, 150 lb push jerks, and climbed the rope like my monkey daughters.
Horrible row for me….4:07. I’m still irritated. The rope kicked my butt, but we will one day figure out our groove. Push Jerks (4 rounds) can’t remember the increments but finished at 88# on round 4. Looking forward to my next WOD. Hoping to have my groove back.
Solid effort tonight, you guys!!!
I had a great workout today and realized that my jerk needs a lot of work. I was proud of myself for doing all the rope climbs with just my arms. Thank you everyone for all the positive encouragement. My stats are 3:28 for the row and 125/145/150/150. See you all Wednesday!
Row killed me for some reason… 4:11. Push Jerks (5 rounds instead of 4) = 68#,73#, 73#,73#,78#. Rope climb is a work in progress, gotta figure out what I want to do with my feet.