NEWS

WELLNESS CHALLENGE:

  • Started MONDAY! But it’s not too late to join!
  • Details HERE 
  • This week’s bonus points: If you avoid sugar/alcohol for the day you get an extra 2 points!

RECIPE OF THE DAY

Lisa
Bellingham
Coach

WHOLE 30 BACON RANCH KALE+POTATO MASH W/SAUSAGE

INGREDIENTS:

  • 2.5 lb russet potatoes cubbed
  • 4 slices sugar-free bacon chopped
  • 1 yellow onion diced
  • 3 garlic cloves sliced
  • 4 cups kale finely chopped
  • 1/2 cup Whole30 Ranch dressing
  • 10 oz polish sausages cut 1″ pieces
  • 3 green onion sliced

DIRECTIONS:

  • Cook potatoes in simmering water for 10-15 minutes until tender
  • In a large skillet, cook bacon until crispy then remove from the pan. Add onions and garlic to skillet, cook for 5 minutes. Add kale and cook for 5-6 minutes.
  • Drain potatoes, place them back into the pot, add the onion + kale mixture to the potatoes. Add ranch, salt and pepper to taste. Mash until smooth.
  • In skillet, cook sausage on medium for 5-7 min. Scoop potato mixture into a serving bowl, top with sausage and green onion.

WOD

“Whoopty”

METCON

STRENGTH
2 Push Jerks + 1 Split Jerk
5 sets building
*from the floor
FOR TIME
50/40 Calorie Row
40 Toes to Bar
30 Shoulder to Overhead
30/20 Calorie Row
Weight: 135/95

MASTERS

STRENGTH
2 Push Jerks + 1 Split Jerk
5 sets building
*from the floor
FOR TIME
50/40 Calorie Row
40 Knee Up
30 Shoulder to Overhead
30/20 Calorie Row
Weight: 115/75

MOVE

STRENGTH
2 Push Jerks + 1 Split Jerk
5 sets building
*from the floor
FOR TIME
40/30 Calorie Row
40 Leg Lift
30 Shoulder to Overhead
20/10 Calorie Row
Weight: 95/65

WOD GUIDANCE & GOALS
Coaches will help you build to 70% of your 1 rep max push jerk. You’ll start your first working set of the complex at 70% then build by 5% each set. If you start to press out or your form breaks down in other ways, do not increase your weight and work on your technique. The target is 85-90% by the last set.

For the metcon, row at a moderate pace (1200/800 cal/hour) completing the row in under 4 minutes. Start with a big set of toes to bar (10+) then chip away in sets of 3-5 reps. Toes to bar will take around 3 minutes. The shoulder to overhead (split jerk/jerk/push press/press) should be done in sets of 5-6, choose a weight that you can cycle for 5 reps or do your starting weight for the complex. Complete the chipper by rowing at max effort for the remaining calories. Target 10 minutes.
Inspired by LMC

Post Weight + Time to Comments.

HOME WOD

2 Rounds
600 Meter Run
40 V-Ups
30 Inverted Push Ups
400 Meter Run

ENDURANCE

6x800m, 2:00 rest