NEWS

WELLNESS CHALLENGE:

  • Starts TODAY 1/4
  • 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

Mel O.
Sudbury
Owner/Coach

INA GARDEN’S ULTIMATE BEEF STEW

INGREDIENTS:

  • 3T olive oil
  • 4oz diced pancetta
  • 3lbs stew meat or ribeye
  • salt + pepper
  • 1 cup hearty red wine (cooks off)
  • 2 yellow onions chopped
  • 1 large fennel bulb chopped
  • 6 cloves garlic minced
  • 1 (14.5oz) can diced tomatoes
  • 2T tomato paste
  • 2 cups bone broth
  • 1lb carrots cut into 1/2 inch pieces
  • 1lb golden potatoes cut into 1 inch cubes
  • 10oz frozen peas

DIRECTIONS:

  • Preheat oven to 300°. Heat oil in a large dutch oven on high. Add pancetta and cook for 4-5 minutes. Remove from pan and set aside. Season meat with salt and pepper. Add meat to the pan, browning on all sides for 10-12 minutes. Remove meat from the pan.
  • Remove pan from heat and a 1/3 cup of the wine. Place back on the heat and scrape bottom for 1 minute. Add the onion and fennel, saute for 7-8 minutes, until tender. Add the garlic and cook for 1 minute.
  • Stir in the tomatoes, tomato paste, remaining red wine, bone broth, the cooked meat, 2T of salt and 2T of pepper. Bring to a simmer, cover, and bake for 1 1/2 hours. Just before serving, add the frozen peas and pancetta

WOD

“Anyone”

METCON

AMRAP 7
Buy In: 20/15 Calorie Bike
3 Ring/Bar Muscle Ups
5 Hang Power Snatch
Rest 2 Minutes
AMRAP 5
Buy In: 20/15 Calorie Bike
5 Chest to Bars
5 Hang Power Snatch
Weights: 75/55

MASTERS

AMRAP 7
Buy In: 20/15 Calorie Bike
3  Chest to Bars
5 Hang Power Snatch
Rest 2 Minutes
AMRAP 5
Buy In: 20/15 Calorie Bike
5 Pull Ups
5 Hang Power Snatch
Weights: 75/55

MOVE

AMRAP 7
Buy In: 15/10 Calorie Bike
5 Banded Pull Ups
5 Hang Power Clean
Rest 2 Minutes
AMRAP 5
Buy In: 15/10 Calorie Bike
10 Ring Rows
5 Hang Power Clean
Weights: 75/55

WOD GUIDANCE & GOALS
Start with the calorie bike buy in, which is performed only once at the beginning of each amrap. Once you complete the bike (1:00-1:30) use the remaining time to complete as many rounds as possible of the muscle ups/chest to bars and hang power snatch couplet. Do the muscle ups unbroken or as singles, and the power snatches should be consecutive sets every round. Target 4-5 rounds for both AMRAPs.

Post Rounds to Comments.

HOME WOD

AMRAP 7
Buy In: 200 Meter Run
5 Burpees
20 Bicycle Sit Ups
Rest 2 Minutes
AMRAP 5
Buy In: 200 Meter Run
5 Push Ups
20 Russian Twists

ENDURANCE

20 x 200m on the :90