WOD 4/7/14
8 Minutes of Shoulder/Wrist/Chest/Thoracic Mobility
A- WU- 3 Rounds of 30 Seconds Each: Gymnastics Bear Crawl/Crab Walk/Jump Lunges
B- Floor Press– 15 Minutes To A Heavy Single
C- Ring Dip- 5-10 EMOM for 10 Minutes
Notes: Strict, Kipping and Banded are all acceptable/Challenge yourself.
D- 21/15/9 RFT of: Weighted Push Up (45/25)/K2E/Row Calories
Dope vid.
Paleo Recipe Submission: Chicken thighs (adobo-style!)
• Skinless, boneless chicken thighs (one package, ~6-8 pieces)
• Garlic (3-4 cloves – depending on your taste)
• Onion (1/2 onion, chopped)
• Sea Salt (1 teaspoon)
• Black pepper (1/2 teaspoon)
• Coconut aminos (1/4 cup)
• White vinegar (1 cup)
Place the chicken thighs in a medium-sized pot. Season with sea salt and black pepper. Add the white vinegar and coconut aminos to the pot. Add the crushed garlic cloves and chopped onion to the pot. Bring to boil with medium-high heat. Once boiling, lower heat to low/simmer and cook with covered pot for approx. 35 to 40 minutes. Mix occasionally. Serve over vegetables. “Maraming sarap!” (Translated: “Very delicious!” in tagalog) 🙂
Sounds delicious, where did you get coconut aminos? I looked in whole foods and they only had soy aminos?
I have seen it in Whole Foods (I think it was in the nut aisle for some reason), but I usually buy it in bulk on Amazon because we use a lot of it.
Hey Iz. I am 99% sure I saw coconut aminos at Earth’s Basket – on the corner of 4th ave and 18th (I think… maybe one block north). Top shelf.
B: Floor Press: 15 Minutes To A Heavy Single: 165 lbs
C: Ring Dip: 5-10 EMOM for 10 Minutes
D: 21/15/9 RFT of: Weighted Push Up (45/25)/K2E/Row Calories: 12:20ish, Rx
A whole slew of “questions of the day” to choose from-
http://www.insidetheaffiliate.com/blog/2014/4/7/whats-your-favorite-taco-questions-of-the-day-for-crossfit-a.html
Tina – I saw you on the Today show this morning! They were talking to Greg Kinnear and then panned over to the kitchen to get a shot of the fried chicken.
Oh no!! My tv debut and I wasn’t even groomed! Ha!
You looked like a pro!
Thanks Tina. A lot of great ones. Let’s dig in on that fried chicken. Lol
A- WU- 3 Rounds of 30 Seconds Each: Bear Crawl/Crab Walk/Jumping Lunges
B- Hang Power Snatch (high hang/position 1)- WU- 5@20/3@40/50 + WS- 3/3@52=65 + 3@56=70/60=75 + 3/3@64kg=80%
C- BTN Jerk- WU- 3@40/50/60 + 3@70=70/75=75/+ 3/3@80=80 + 3@85=85/87kg=87%
D- Squat- WU- 5@45/135 + 5@186=60/201=65/217=70/232=75 + 3/2@250lb=80%
A) 3rds 30sec: Bear Crawl/Crab Walk/Jump Lunge
B) Floor Press 1rep – 45/135/165/185/205/225
C) Ring Dip 10min EMOM – 9rds @ 5, 1rd @ 9
D) 21-15-9 Row(cal)/Push Up+45lbs/K2E – 9:37 I think
Sore triceps.
A: 3rds 30sec: Bear Crawl/Crab Walk/Jump Lunge
B: Floor Press 1rep – 45/75/95/125/135/140 (really ugly though)
C: Ring Dip 10min EMOM w/ green band – 1rd @ 10; 2rds @ 7; 7rds @ 5
D: 21-15-9 Row(cal)/Push Up+15lbs/K2E – 12:40