Ohio Sectional DL/Burpee WOD
Rest!
Yes Monday is a Rest Day. If you are coming in, bring your running shoes. We are making up “Helen”!
Below, find the recipe of the month. It can be found on the Performance Menu at the URL below. We have also posted to the recipe tab. http://www.performancemenu.com/recipes/index.php?action=recipe&recipeID=54
Za taar Chicken and Squash
Here is an easy, lower carb post training meal. It uses za’taar, a Middle Eastern spice blend that can be found at ethnic markets. Za’taar is worth the trouble to find!
Prep time: 5 minutes
Coking time: 35 minutes
• 1 lb chicken breast, diced
• 2 cups diced acorn squash
• 2 tsp coconut oil
• 3 Tbsp za’taar
Preheat the oven to 425 degrees. Halve and seed the squash, then chop into a small dice. Dice the chicken.
Add all of the ingredients to a baking dish. Cover and bake for 35 minutes, mixing occasionally. Cool and serve, or bring it to the gym.
If you make a batch of this, you can have your post training meals covered for a few days. Modify the ratio of chicken to squash to meet your individual needs. For those needing higher carbs post training, this recipe works with yams as well.
Zone info: 3 servings at 1 carb block, 5.3 protein blocks, 1 fat block. (10g carb, 37g prot, 3.5g fat)
Sandbagging 10:40
As rx’ed in 12:01.
Confirmation that Doug is a sandbagger.
I might have to hit up Helen tomorrow. I’ve been wanting to do that one outside for a while and have never had the chance. Hopefully we get more nice weather tomorrow, when my legs aren’t toast from the sectional anymore.
as written…13:25 PR for run “Helen”. Old PR Run “Helen” 14:50, row “Helen” PR 12:24. First “Helen” June 23, 2006 with a 35 lbs DB and row – 19:37. I have come a LONG way. you can too, just keep at it!
YES…DS is a SANDBAGGER! I bet he can be sub 10:00 on “Helen” if pushed!
12:17. Good work sandbagger Doug.
13:19
13:31
Doug has been hustlin’ us.. Sandbagger!