10.23.16 “ENGINE”

October 23, 2016
Sweet Potato Chili Fries: Look up the definition of “gut bomb” and you just might see a photo of chili fries. But not these chili fries. Primal sweet potato chili fries are made from sweet potato fries baked in avocado oil and topped with your favorite chili, plus a light sprinkle of high-quality sharp cheddar cheese(optional) and a drizzle of chipotle cashew cream. The method used here for sweet potatoes fries–steam first, then bake–is a great method to use any time you bake cut sweet potatoes (or regular potatoes).

Sweet Potato Chili Fries: Look up the definition of “gut bomb” and you just might see a photo of chili fries. But not these chili fries. Primal sweet potato chili fries are made from sweet potato fries baked in avocado oil and topped with your favorite chili, plus a light sprinkle of high-quality sharp cheddar cheese(optional) and a drizzle of chipotle cashew cream. The method used here for sweet potatoes fries–steam first, then bake–is a great method to use any time you bake cut sweet potatoes (or regular potatoes).

FOR FULL RECIPE FOLLOW THIS LINK: http://www.marksdailyapple.com/sweet-potato-chili-fries/

ANNOUNCEMENTS:
Final week of the Lurong Paleo Challenge!!! This is it, if you have not had a perfect week yet, then now is the time to go for it. Plan your meals ahead and make good decisions, it is a conscious choice each and every meal of what you put into your body. Grab any Paleo Naturals meals from our freezers or order your Clean Eats Delivery this week to help stay the course. Again, it is just one more week, make it your best one!!!

The “Championship Complex” benchmark wod will be retested on Tuesday this week. You will have all week to make this up if you have any conflicts or you can attack this tomorrow if needed. Diet logs, Measurements, weigh-ins, pictures and video reflections will all be due this week. If you plan on eating a lot of halloween candy this weekend(and learn nothing) then I suggest that you weigh in Friday or on the weekend. You will actually have until Monday October 31st to have all your information entered before validation. I strongly suggest that you use the same exact coach to retest all of your measurements, we all have the same guidelines but each has a little extra pull/pinch on the string here and there.

SCHEDULING:
We have a small change to the morning schedule at CFB and will be welcoming Coach Sonia “Blade” back to the Monday full morning shift. Also, Competitors team training will be moved to Sundays at 10am-12pm. This class is really for any RX athlete that wants to get to the next level. A few other small changes can be found on the website.

 

FITNESS & LIFESTYLE

Warm Up : Skills
Rowing Technique
&
Toe 2 Bar Practice

METCON
“ENGINE”
2000m Row
50 Box Jumps (24,20)
50 Toe 2 Bar
50 Burpees

L2
2000m Row
50 Box Jumps
40 Knee to elbow or knee to chest
30 Burpees

L1
2000m Row
30 Box Jumps
30 Knee ups or V-Ups
30 Burpees

–20 Minute Cap–

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Med ball GHDSU (20,14)

ENDURANCE
Choose ONE of the following sports:
(Mon, Tue or Wed)
Row 30 Minutes – max distance
or
Run 30 Minutes – max distance
or
Airbike 30 Minutes – max distance

Maintain a steady pace at 85% effort

 

SPORT & PERFORMANCE

A. WARM UP
Not for time
3 Rounds
500m Row at 2K pace (wod pace)
15 Med ball GHDSU (20,14)
Max Parallette or Deficit(8 inch) HSPU – kipping allowed
—Accumulate at least 5 men/3 women each round

B. OLY
E2M for 14 minutes
2 Split Jerks + 1 Split Jerk Lunge
Start at 50-60%
Work up to a max for the day, the lunge is the limiting factor in this complex
The goal is perfect foot work and stable core

C. METCON
2000m Row
50 Box Jumps (24,20)
50 Toe 2 Bar
50 Burpees

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