WOD: Sat 01.23.2021 “Grounded”

NEWS

FRI WOD Recording

RECIPE OF THE DAY

Ana
Wayland
6:45am Class

CRUSTED GREEK YOGURT AIR FRYER CHICKEN

INGREDIENTS:

1 cup plain non fat Greek yogurt
16 chicken tenderloins
1 cup panko (check label for sugar)
1/2 cup mix of dried herbs (rosemary, basil, parsley)
Salt and Pepper to taste
Drizzle olive oil

DIRECTIONS:

Mix all ingredients except chicken to create paste for crust. Lather chicken in panko yogurt herb paste
Air fry for 18 minutes switching sides at 9 minutes

WOD

“Grounded”

METCON

5 Building Sets

Snatch Pull + Hang Power Snatch + Power Snatch

5 Rounds
200 Meter Run
10 Power Snatch
Rest 1 Min

Weight: 115/75

MASTERS

5 Building Sets

Snatch Pull + Hang Power Snatch + Power Snatch

5 Rounds
200 Meter Run
10 Power Snatch
Rest 1 Min

Weight: 75/55

MOVE

5 Building Sets

Clean Pull + Hang Power Clean + Power Clean

5 Rounds
200 Meter Run
10 Power Cleans
Rest 1 Min

Weight: 75/55

WOD GUIDANCE & GOALS
Like last week’s clean complex, we’re going to do a similar snatch complex but with no squat. The focus for the snatch pull is keeping your arm straight as your legs do the lifting. The focus for the hang power snatch is to pull under the bar with an aggressive pull and punch. The final movement, the power snatch, is putting the first two movements together seamlessly! Coaches will help you work up to 75% of your 1 rep max snatch (or effort) for the first working set, and you’ll ideally build by 5% every round.

For the metabolic conditioning, run the 200 meters at 85% effort (so FAST) and do 10 snatches in a row. The weight for the snatches will be close to your starting weight for the complex. You have 1 minute of rest built into every round so really push your pace. Target :90 per round.

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HOME WOD

10 Rounds
200 Meter Run
10 Squats
10 Push Ups
Rest 1 Min

ENDURANCE

Rest

Categories: WOD, Travel/Home|15 Comments

NEWS

THU WOD Recording

RECIPE OF THE DAY

Tyler
Framingham
5:30am Class

PORK CHOP WITH GREEN BEANS + POTATOES

INGREDIENTS:

6 tablespoons olive oil, divided
Juice of 1 lemon (about 3 tablespoons)
2 tablespoons chopped fresh thyme
1 tablespoon plus 1 teaspoon smoked paprika
4 cloves garlic, grated or pasted
Salt and pepper
4 bone-in pork chops (each 1-inch thick)
1 12-ounce bag trimmed green beans or haricots verts
4 medium Yukon Gold potatoes (about 1 1/2 pounds), cut into 1/2-inch wedges
1 large red pepper, sliced

DIRECTIONS:

Preheat oven to 475°F. In a large bowl, mix 3 tablespoons olive oil, the lemon juice, thyme (or oregano), paprika and garlic; season with salt and pepper. Add the pork chops and turn to coat.
On a large, rimmed baking sheet, toss the green beans, potatoes, and red peppers with the remaining 3 tablespoons olive oil; season. Spread in an even layer. Nestle the pork chops among the vegetables.
Roast, turning the pork chops once, until the vegetables are tender and the chops are just cooked through, about 25-30 minutes.

WOD

“Your Turn”

METCON

AMRAP 20
5 Hang Cleans
10 Chest to Bars
20 Burpees

Weight: 185/135

MASTERS

AMRAP 20
5 Hang Cleans
10 Pull Ups
20 Burpees

Weight: 135/95

MOVE

AMRAP 20
5 Hang Cleans
10 Banded Pull Ups
10 Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
AMRAPs are a great opportunity to practice heavier weights and higher skilled movements. Today you have just that! The weight for the hang cleans should be on the moderately heavy side. Choose a weight that you can cycle for 3/2 reps. For the chest to bar pull ups, chip away at singles or double if this is a newer skill for you. If you’re a chest to bar ninja, try to do unbroken sets. Find a steady pace on the burpees and keep moving forward! Target 5+ rounds.

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HOME WOD

AMRAP 20
5 Tuck Jumps
10 V-Ups
20 Burpees

ENDURANCE

5 x 200m run, 200m jog, 100m sprint

Categories: WOD|21 Comments

NEWS

WED WOD Recording

RECIPE OF THE DAY

Michelle
Sudbury
5:30am Class

ZUCCHINI RIBBON SALAD

INGREDIENTS:

2 large zucchini
roasted walnuts chopped
big handful of ricotta salata, shaved parmesan cheese
1/2 tsp dijon mustard
1 lemon
olive oil

DIRECTIONS:

In a bowl combine mustard and the juice of 1 lemon. Whisk in olive oil, salt and pepper to taste. Peel zucchini in long ribbons, rotating with each peel. Discard when you get to the seeds. Mix the zucchini with the dressing and let it sit for a few minutes. Mix in the roughly chopped walnuts and cheese.

WOD

“Not Another”

METCON

AMRAP 15
25 Deadlifts
25 Handstand Push Ups

Weight: 225/155

MASTERS

AMRAP 15
25 Deadlifts
25 Abmat Handstand Push Ups

Weight: 185/135

MOVE

AMRAP 15
25 Deadlifts
25 Bench Handstand Push Ups

Weight: 135/95

WOD GUIDANCE & GOALS
Today’s workout is designed to practice how to manage, high volume/sets of deadlifts and handstand push ups. Choose a weight for the deadlifts that is moderately heavy, starting with 10-15 reps in a row. Purposefully break the deadlifts 15/10. The handstand push ups are kipping and can be executed 15/10 or sets of 5 reps. Whichever rep schemes you choose, stick to them throughout the 15 minutes. Target 3+ rounds.

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HOME WOD

AMRAP 15
25 Glute Bridge
25 Handstand Push Ups

ENDURANCE

Rest

Categories: WOD, Travel/Home|22 Comments

NEWS

TUE WOD Recording

RECIPE OF THE DAY

Tartufo
Sudbury
5:30am Class

BAKED CINNAMON APPLES

INGREDIENTS:

4-5 medium sliced and peeled apples
3 T maple syrup
2 T coconut oil
1.5 tsp cinnamon
big pinch of ginger and nutmeg
1/2 tsp salt

DIRECTIONS:

Preheat oven 375F. Toss apples in maple syrup, melted coconut oil, cinnamon, nutmeg, ginger and sea salt.
Spread in a thin layer on a baking sheet lined with parchment paper. Bake for 15 min, toss, bake an additional 7 min, stir, then bake another 7-9 minutes. Enjoy!

WOD

“Good Days”

METCON

3 Rounds
10 Strict Pull ups
75 Double Unders
30 Wall Balls

Weight: 20/14

MASTERS

3 Rounds
10 Banded Strict Pull ups
25 Attempts
30 Wall Balls

Weight: 14/10

MOVE

3 Rounds
10 Ring Rows
100 Single Unders
30 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
A good rule when it comes to strict gymnastics movements, is never go to failure! There are two ways to attack the start of this workout, either with a big set of pull ups or chipping away at smaller sets. Both strategies will keep you moving with minimal rest. Do double unders in one big set, or at least start with a larger set. Double unders should take :60-:90. The wall balls, do 20/10, 15/15 or 10/10/10. Make the sets manageable with quick breaks. Target 15 minutes.

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HOME WOD

3 Rounds
40 Sit Ups
50 Jumping Jacks
60 Squats

ENDURANCE

1 mile run
10 Rounds
100m sprint, 100m jog
then
1 mile run

Categories: WOD, Travel/Home|26 Comments

NEWS

MON WOD Recording
WELLNESS CHALLENGE
- Week 3 Bonus Points – 1-2 palms of protein per meal = 2 points!

RECIPE OF THE DAY

Sharon D
Wayland
5:30am Class

CHALLENGE FRIENDLY DRESSINGS

Fresh tarragon-lemon vinaigrette
1 Tbsp finely chopped fresh tarragon leaves
juice of 1 lemon
1 Tbsp dijon mustard
1 tsp salt
a few turns of freshly ground pepper
1/3 cup olive oil
Use on chicken, salads, twist to potato salad, etc.

Soy ginger vinaigrette
juice of a lemon (3Tbsp)
1/4 cup apple-cider vinegar
2 Tbsp honey
1 inch fresh ginger, peeled and finely grated
1/4 cup tamari or soy sauce
1 1/2 tsp salt
1/2 tsp ground pepper
3/4 cup canola or safflower oil
Use on any salad with asian veggies- bean sprouts, snow peas, savoy cabbage, etc.

Honey balsamic vinaigrette
1/4 med red onion, coarsely chopped
1/4 cup balsamic vinegar
1 tsp dijon mustard
1 tsp salt
a few turns of freshly ground pepper
1/2 cup olive oil
Puree in food processor (or just chop the onions REALLY FINE)

WOD

“Dead Man Walking”

METCON

2 Rounds
50 Calorie Row
20 Jerks
Rest 5 Minutes
2 Rounds
25 Calorie Row
10 Jerks

Weight: 135/95, 185/135

MASTERS

2 Rounds
40 Calorie Row
20 Jerks
Rest 5 Minutes
2 Rounds
25 Calorie Row
10 Jerks

Weight: 115/75, 135/95

MOVE

2 Rounds
30 Calorie Row
20 Jerks
Rest 5 Minutes
2 Rounds
15 Calorie Row
10 Jerks

Weight: 75/55, 115/75

WOD GUIDANCE & GOALS
Choose a steady/moderate pace for the 50 and 25 calorie rows, targeting 1200/800 cals per hour. For the first row/jerk couplet, choose a weight for the jerks that you can cycle for 10 reps before having to take a break. For the second couplet, choose a weight that you can cycle for 5 reps before having to rest. The first couplet will take around 12 minutes and the second couplet will take around 8 minutes.

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HOME WOD

2 Rounds
20 Flights
20 Push Ups
Rest 5 Minutes
2 Rounds
10 Flights
10 Burpees

ENDURANCE

Rest

Categories: WOD|22 Comments

NEWS

WELLNESS CHALLENGE
- Week 3 Bonus Points – 1-2 palms of protein per meal = 2 points!

RECIPE OF THE DAY

Holly
Wayland
5:30am Class

CHICKPEA + CAULIFLOWER CURRY

INGREDIENTS:

1 tablespoon olive oil or oil of choice, more as needed.
1 onion, sliced
3 cloves garlic, minced
4 cups cauliflower florets
1 teaspoon salt
⅛ teaspoon black pepper
1-14 ounce can chickpeas, drained and rinsed
2 tablespoons curry powder
1-14 ounce can full-fat coconut milk
½ cup frozen peas
Optional: 1 cup roasted chicken
Optional: Cilantro, for garnish
Optional: Lime wedges, for serving

DIRECTIONS:

Heat oil in a large skillet over medium. Once hot cook onions and garlic, until beginning to soften, about 5 minutes.
Add cauliflower, and cook until beginning to soften, about 6-8 minutes. Add more oil if needed.
Add curry, salt and pepper and let toast until fragrant, about 1 minute.
Add in chickpeas and coconut milk and bring to a boil, then reduce heat to simmer for 10 minutes, or until cauliflower is cooked through and sauce has thickened up.
Add peas (and chicken if desired), and cook for 1 more minute until bright green and warmed through.
Serve with rice, cauliflower rice, or quinoa, and garnish with cilantro and lime wedges if desired.

WOD

“Dream”

METCON

50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike

Weight: 70/53
Height: 24/20

MASTERS

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 53/35
Height: 24/20

MOVE

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 35/26
Height: 20

WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.

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HOME WOD

800 Meter Run
40 Jumping Jacks
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Jumping Jacks
800 Meter Run

ENDURANCE

3 x 1000m, rest 2:00

Categories: WOD, Travel/Home|13 Comments

NEWS

SAT WOD Recording
WELLNESS CHALLENGE
- Week 3 Bonus Points – 1-2 palms of protein per meal = 2 points!

RECIPE OF THE DAY

Tyler
Framingham
5:30am Class

ONE PAN ROAST CHICKEN + CAULIFLOWER

INGREDIENTS:

1 head cauliflower (2 pounds)
6 shallots, peeled and halved
¼ cup extra-virgin olive oil
2 tablespoons chopped fresh sage
Kosher salt and pepper
4 (10-ounce) chicken leg quarters, trimmed – I substitute regular ol’ chicken breast
2 garlic cloves, minced – I mince my garlic until it’s almost paste like
1 teaspoon grated lemon zest
7 ½ ounces grape tomatoes
1 tablespoon coarsely chopped fresh parsley
Lemon wedges

DIRECTIONS:

Adjust 1 oven rack to lower-middle position and second rack 6 inches from broiler element and heat oven to 475 degrees. Trim outer leaves of cauliflower and cut stem flush with the bottom of the head. Cut the head into 8 equal wedges, keeping core and florets intact.
Gently toss cauliflower, shallots, 2 tablespoons oil, 1 tablespoon sage, 1 teaspoon salt, and 1/2 teaspoon pepper together on a rimmed baking sheet to combine. Position vegetables cut sides down in a single layer in the center of the sheet.
Pat chicken dry with paper towels. Leaving drumsticks and thighs attached, make 4 parallel diagonal slashes in chicken: 1 across drumsticks, 1 across leg joints, and 2 across thighs (each slash should reach bone). Season chicken with salt and pepper. Place 1 piece of chicken, skin side up, in each corner of the sheet (chicken should rest directly on the sheet, not on vegetables).
Whisk garlic, lemon zest, remaining 2 tablespoons oil, and remaining 1 tablespoon sage together in a bowl. Brush skin side of the chicken with seasoned oil mixture (use all of it). Transfer sheet to lower-middle oven rack and bake until cauliflower is browned, shallots are tender, and chicken registers at least 175 degrees, 25 to 30 minutes.
Remove sheet from oven and heat broiler. Scatter tomatoes over vegetables and place sheet on upper oven rack. Broil until chicken skin is browned and crisp and tomatoes have started to wilt, 3 to 5 minutes.
Transfer sheet to wire rack and let rest for 5 minutes. Sprinkle with parsley and serve with lemon wedges.

WOD

“Hear Me Tonight”

METCON

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Dumbbell Hang Clean
15 Dumbbell Step Ups
20 Sit Ups

Weight: 50/35
Height: 20″

MASTERS

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Dumbbell Hang Clean
15 Dumbbell Step Ups
20 Sit Ups

Weight: 35/20
Height: 20″

MOVE

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Dumbbell Hang Clean
15 Dumbbell Step Ups
20 Sit Ups

Weight: 25/15
Height: 20″

WOD GUIDANCE & GOALS
Pick your poison! For 10 minutes you’re going to run, row or bike for meters/calories. If you’re running target 1+ mile, rowing 2k+ and biking 2+ miles. Immediately, you’ll transition to the triplet. Use one dumbbell to complete 5 hang power cleans per side. Use the same dumbbell to complete 15 step ups total, holding the dumbbell anyway except resting it on your leg. Then move quickly through the sit ups in one continuous set. Target 10 rounds.

Post Meters + Rounds to Comments.

HOME WOD

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Sit to Stands
15 Step Ups
20 Sit Ups

ENDURANCE

Today’s workout

Categories: WOD, Travel/Home|1 Comment

NEWS

FRI WOD Recording
MON 1/18: Teens moved to 10:30am

RECIPE OF THE DAY

Amanda
Weston
8:00am Class

SPINACH + BROCCOLI CAPONATA

INGREDIENTS:

1 medium head broccoli separated into florets or broccolini roughly chopped
1 bunch of Swiss chard, chopped
2-3 ribs of celery, chopped
2-3 large handfuls of baby spinach
2-3 cloves grated garlic
Zest of one lemon
Juice of 1/2 lemon
1 T red wine vinegar
3 T fruity extra virgin olive oil
Salt and pepper to taste
1 T capers

DIRECTIONS:

In a small bowl, whisk together the garlic, lemon, lemon juice, vinegar, oil, salt, pepper and capers
Sauté the vegetables over medium heat with a splash of water, covered for about 5 minutes until al dente and the water is mostly evaporated. Place in a serving bowl and toss with the dressing. It’s ok to let it marinate a bit. Try it with salt and pepper seasoned baked salmon and an extra squeeze of lemon.

WOD

“Open 20.2”

METCON

AMRAP 20
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders

Weight: 50/35

MASTERS

AMRAP 20
4 Dumbbell Thrusters
6 Knee Ups
8 Attempts

Weight: 35/20

MOVE

AMRAP 20
4 Dumbbell Thrusters
6 Leg Lifts
32 Single Unders

Weight: 25/15

WOD GUIDANCE & GOALS
Using two dumbbells, do the thrusters unbroken, the toes to bar unbroken, then take a deep breath before doing the double unders unbroken (as long as possible). Stay on the minute or :90 as long as possible. Target 15+ rounds.

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HOME WOD

AMRAP 20
4 Jumping Thrusters
6 Leg Lifts
24 Jumping Jacks

ENDURANCE

Rest

Categories: WOD|18 Comments

NEWS

THU WOD Recording

RECIPE OF THE DAY

Marina
Sudbury
5:30am Class

HARVEST SOUP

INGREDIENTS:

1 large butternut squash, chopped
2 large carrots, chopped
2 cup vegetable stock
1 russet potato, chopped
2 medium onions, chopped
3 garlic bulbs, minced
Oil (avocado or olive)
salt to taste
pepper to taste

DIRECTIONS:

Place the squash, carrots, and potatoes in a large pot with the vegetable stock. Boil until vegetables are soft
In a pan, saute onions and garlic and add to the soup pot. Blend the soup with an immersion blender. Serve with a squirt of lime or hot sauce

WOD

“Daisy”

METCON

With a Partner
800 Meter Run
40 Pull Ups
60 Deadlifts
80 Wall Balls
60 Kettlebell Swings
40 Jerks
800 Meter Run

Weight: 135/95, 20/14, 70/53

MASTERS

With a Partner
800 Meter Run
40 Banded Pull Ups
60 Deadlifts
80 Wall Balls
60 Kettlebell Swings
40 Jerks
800 Meter Run

Weight: 115/75, 14/10, 53/35

MOVE

With a Partner
600 Meter Run
20 Bent Over Rows
30 Deadlifts
40 Wall Balls
30 Kettlebell Swings
20 Jerks
600 Meter Run

Weight: 95/65, 10/6, 35/26

WOD GUIDANCE & GOALS
Grab a buddy and let’s go! Both partners will run 800 meters at the same time. After the run, teams can divide reps anyway they’d like. Chip away at the pull ups in sets of 5, deadlifts in sets of 10 reps, wall balls in 10-20 reps, kettlebell swings in sets of 20, and jerks in sets of 5-10. At the end, you’ll run the 800 meters together. Choose a weight for the deadlifts that you can do for 20 reps fresh, and the jerks 5-10 reps fresh. Target 22 minutes.

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HOME WOD

800 Meter Run
40 Push Ups
60 Lunges
80 Squats
60 Sit Ups
40 Burpees
800 Meter Run

ENDURANCE

Categories: WOD|16 Comments

NEWS

WED WOD Recording

RECIPE OF THE DAY

Katherine
Sudbury
5:30am Class

THAI CHICKEN MEATBALL KHAO SOI

INGREDIENTS:

1 lb ground chicken
2 chopped green onions
1 inch ginger, grated
1 clove garlic, minced
black pepper
2 T olive oil
1 bunch kale, chopped
1/2 cup Thai red curry paste
2 14 oz cans coconut milk
3 cups low sodium chicken broth
3 T fish sauce
1 T honey
1/2 cup cilantro
8 oz egg or rice noodles (or rice)
slices limes and chili oil for serving

DIRECTIONS:

Combine chicken, green onions, ginger, garlic and pinch of pepper. Mix and roll into tablespoon size balls. Heat 2T oil in a large pot over medium high, add meatballs and sear until crisp 4-5 min. Toss in the kale, cook two min, and transfer everything to a plate
To the same pot, add 1T oil and curry paste, cook 2 min. Stir in coconut milk, chicken broth, fish sauce and honey. Slide in meatballs and kale, cook 5-8 min. Stir in herbs
Meanwhile cook noodles or rice to package directions. Divide noodles between bowls and ladle soup over. Top with basil, green onions, lime and chili oil.

WOD

“The Woo”

METCON

10 Rounds
15 Calorie Row
15 Burpees

MASTERS

10 Rounds
12 Calorie Row
12 Burpees

MOVE

7 Rounds
10 Calorie Row
10 Burpees

WOD GUIDANCE & GOALS
The goal of this workout is to try and keep the row under 1 minute, and the burpees under 1 minute. We did a similar workout recently, EMOM 30, with 15 cals and 15 burpees. If you scaled your cals/reps, scale today to stay under 25 minutes.

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