Workout of the Day (WODS)

WOD: Sun 01.28.2024 “Hound Dog”

RECIPE OF THE DAY

Mel
Sudbury
Coach

CHILEAN SEA BASS

INGREDIENTS:

1 onion, sliced
1 tomato, sliced
2 cloves garlic, peeled and smashed
olive oil, drizzle
salt and pepper, sprinkle
1lb chilean sea bass
olive oil, drizzle
salt and pepper, sprinkle
1tsp marjoram
1T butter, thinly sliced

DIRECTIONS:

Preheat oven to 425F. Spray/Coat a sheet pan with olive oil, place the sliced onions then the tomatoes in a pile (same area as the fish). Scatter the smashed garlic on the pile, then drizzle with olive oil, and sprinkle with salt and pepper
Pat the fish dry then place it skin down on the onions and tomatoes. Drizzle fish with a little olive oil, salt and pepper, and sprinkle the marjoram over the top. Place thinly sliced butter pads over the top of the fish.
Cook fish for 30-40 minutes or until the internal temp reaches 145F.

Enjoy with Ashley’s Roasted Cabbage Recipe!!

WOD

“Hound Dog”

METCON

AMRAP 40
600 Meter Run
30 Cal Bike
60 Sit Ups

MASTERS

AMRAP 40
400 Meter Run
25 Cal Bike
60 Sit Ups

MOVE

AMRAP 40
300 Meter Run
20 Cal Bike
40 Sit Ups

WOD GUIDANCE & GOALS
Yes, 40 minutes! From the very beginning find a moderate pace that you can maintain for 40 minutes. Run the 600 in 3-ish minutes, complete the bike in 2:00-3:00, and complete the sit ups in :90-2:00. Target 5-6 rounds.

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RECIPE OF THE DAY

Amari
Wayland
Noon Class

ONE PAN MEAL CRISPY CHICKEN THIGHS

INGREDIENTS:

Per person:
- 1-2 chicken thighs
- 3 carrots
- 4-8 oz broccoli
  • 1 tsp salt
  •1 tsp garlic powder
  •1 tsp onion powder
  •1/2 tsp black pepper
  •1/2 tsp paprika
  •1/2 tsp Italian Seasoning

DIRECTIONS:

Preheat oven to 400 degrees. Line 2 baking sheets with parchment paper. Pat chicken thighs very dry with paper towels and place on 1 baking sheet. No overlapping! LIGHTLY drizzle w/ olive oil.
Sprinkle seasoning on thighs. Rub around so each thigh is equally oiled and seasoned all over. Put in oven. Set timer for 40 min.
Wash/peel/chop carrots. Pull out chicken and add carrots to same pan, if there’s room. Drizzle w/ olive oil and any remaining seasoning. Put back in oven asap.
Wash/chop broccoli and put on second pan. Drizzle w/ olive oil, season with salt & pepper, and a squeeze of lemon juice. Put in oven.
It usually works out pretty well. Chicken thighs should cook for 40 min, carrots for 30, broccoli for 20.

WOD

“Tread Water”

METCON

2K Row
150 Double Unders
10 Rounds of “Cindy”

1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats

MASTERS

1500 Meter Row
50 Attempts
10 Rounds of “Cindy”

1 Round Cindy:
3 Pull Ups
6 Push Ups
9 Squats

MOVE

1K Row
200 Double Unders
7 Rounds of “Cindy”

1 Round Cindy:
3 Ring Rows
6 Knee Push Ups
9 Squats

WOD GUIDANCE & GOALS
Get ready to work! The 2k row will take anywhere between 7-9 minutes. If you know the row will take you longer than 9 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes (30 min cap.)

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RECIPE OF THE DAY

Lourdes
Lincoln
6:30am Class

PASTA E FAGIOLE SOUP

INGREDIENTS:

3 cloves garlic
1 small onion
2 medium carrots
2 stalks celery
1 tbl tomato paste
small can crushed tomatoes
1 small can cannellini beans
2 cups veg stock or chicken or 2 bullion cubes + 2 cups water
2.5 oz Israeli couscous or large pearl pasta
optional: 4 oz spinach or chopped kale

DIRECTIONS:

dice carrots and celery into 1/4” pieces; mince garlic or use a garlic press, halve, peel and thinly slice the onion; Heat a drizzle of olive oil on medium heat and add garlic and onion once you begin to smell the olive oil; stir for about 1-2 minutes. Add carrots and celery, season with salt and pepper and cook till softened about 2-3 minutes
Stir in tomato paste, crushed tomatoes, beans and their liquid, and the stock (you can add some chili flakes here as well). Bring to a boil then reduce to medium. Be sure to scrap up any bits at the bottom of the pot. Cook for about 6-8 minutes
Add the couscous to the pot. (If adding Kale, you can add now. If using Spinach, add about 1 minute prior to serving to wilt the leaves)
Cook for 6-8 minutes more till couscous is tender. Top with Parmesan or Romano

WOD

METCON

Bulgarian Split Squats
4 x 8/8
Tempo 22X2

Press
5×3, across

WOD GUIDANCE & GOALS
HEAVY DAY!! For the Bulgarian split squats, hold two dumbbells by your sides. The tempo for each squat is :02 down, :02 at the bottom, :01 up, then right into the next split squat. Complete 6 on both sides at the same weight. Then, Coaches will help you work up to a 8.5-9/10 effort which you’ll hold for all five sets of THREE reps. ALL reps will be challenging from the very first set. Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered! Record your weight.

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WOD

“Open 22.2”

METCON

1-2-3-…-8-9-10-9-8-…3-2-1
Deadlifts
Bar Facing Burpees

Weight: 225/155

MASTERS

1-2-3-…-8-9-10-9-8-…3-2-1
Deadlifts
Bar Facing Burpees

Weight: 185/125

MOVE

1-2-3-…-8-9-10-9-8-…3-2-1
Deadlifts
Bar Facing Burpees

Weight: 125/85

WOD GUIDANCE & GOALS
This workout is SNEAKY and is going to LIGHT UP your posterior! You’ll start with one deadlift, then one bar facing burpee (you do not have to do a two foot take off), then 2 reps of each, then three and so on, until you reach 10 reps. You’ll then start working your way back down to one, and you only have 10 minutes to do it! Do NOT go guns blazing on reps 1 through 5. Deliberately set your back for every set of deadlifts, and find a steady pace on the burpees that you can maintain. To save your posterior, start breaking up the deadlifts around reps 6 and 6. The last 3 minutes pick up your pace on the burpees. Target getting to the sets of 10 deadlifts and 10 burpees.

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Categories: WOD|19 Comments

RECIPE OF THE DAY

Bill
Sudbury
Coach

HOME ALONE GROUND TURKEY SALAD

INGREDIENTS:

1 pound of ground turkey
1 package of little leaf lettuce
Cucumber
Cherry Tomatoes
Diced Green/Red Peppers
Celery
Carrots
Feta Cheese
This is my go to, home alone, bachelor pad meal.

DIRECTIONS:

– In a cast iron skillet, thoroughly cook ground turkey, seasoning as you wish. (I just like to use salt/pepper)

– While the ground turkey is cooking, open up the lettuce container and feel free to make your salad right in there. Add the cucumbers, tomatoes, peppers, celery and feta. Maybe a little more salt and pepper too. I try to minimize the amount of dishes I have to do, especially if I’m by myself.

– Once the turkey is done, drain any liquid from the cast iron pan and simply shovel the turkey into the salad container…right on top.

– Add dressing as you see fit, replace lid and shake vigorously.

Just like that, voila…you’ve got a super healthy meal with little to no cleanup.

WOD

“Haul”

METCON

7 Rounds
7/7 DB Hang Clean
14 V-Ups
14/11 Calorie Bike

Weight: 50/35

MASTERS

7 Rounds
7/7 DB Hang Clean
14 Tuck-Ups
12/9 Calorie Bike

Weight: 35/20

MOVE

7 Rounds
5/5 DB Hang Clean
10 Leg Lifts
9/6 Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Per side, do 7 hang cleans (unbroken) on your non-dominant side, then 7 on the other. V-ups are potent and will smoke your hip flexors and abs, so strategically break them into two sets (7 and 7 or 10 and 4.) Then on the bike push to complete the designated calories in :60 or less, or scale calories to meet the time domain. Target 16 minutes.

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RECIPE OF THE DAY

Jim
Sudbury
Coach

SPAGHETTI SQUASH + MEATBALLS

INGREDIENTS:

Spaghetti squash
2T olive oil
salt and pepper, to taste
1 jar marinara (no sugar)
Meatballs: pre-made frozen or vegan

DIRECTIONS:

Use a fork to pierce holes down the side of the spaghetti squash. Microwave for 5 minutes.
Preheat oven to 400°F (200°C).
When the squash is cool enough to touch (5-10 minutes), slice the squash open, length-wise, with a sharp knife.
Scoop out the seeds and drizzle the squash with oil. Season with salt and pepper.
Roast the squash cut-side down for 40 minutes, until easily pierced with a knife.
Using a fork, pull the strands from the cooled spaghetti squash and transfer to serving dish
Cook the meatballs per the packaging, then add to the squash
Top with hot marinara sauce, and a sprinkle of chopped parsley. Enjoy!

WOD

“Feel Forever”

METCON

5 Rounds
400 Meter Run
10 Thrusters

Weight: 135/95

MASTERS

5 Rounds
400 Meter Run
10 Thrusters

Weight: 115/75

MOVE

5 Rounds
300 Meter Run
10 Thrusters

Weight: 75/55

WOD GUIDANCE & GOALS
Thank you CrossFIt.com for this lung and leg burner!! Run the 400’s at a moderate pace (not so fast that you have to take more than :20 to recover before picking up your barbell.) Target 2:00-2:15 per 400 meters. THEN, choose a weight for the thruster that gets uncomfortable on rep six, but you can hold on for all 10 reps on ROUND ONE. After round one you may have to break up the sets of 10 into 6/4 or 5/5. Target 14 minutes.

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RECIPE OF THE DAY

Bruce
Wayland
9:30a +5:30p Class

BRUSSEL SPROUT SALAD

INGREDIENTS:

1 lb brussel sprouts, chopped
2T olive oil
salt and pepper
1/2 cup chopped pecans, toasted
1/2 cup dried cranberries (no sugar added)
1/3 cup blue cheese
dressing: 1T maple syrup, 1/2T apple cider vinegar, 1T olive oil

DIRECTIONS:

Preheat oven to 350F, and bake pecans for 8 minutes
In a large skillet, heat olive oil on medium along with Brussel sprouts for 7-10 minutes
Put all ingredients in a bowl, mix and add salt and pepper to taste

WOD

“Inspired”

METCON

50-40-30-20-10 DB Snatch
15/12 Calorie Row

Weight: 50/35

MASTERS

50-40-30-20-10 DB Snatch
12/9 Calorie Row

Weight: 35/20

MOVE

25-20-15-10-5 DB Snatch
9/6 Calorie Row

Weight: 25/15

WOD GUIDANCE & GOALS
Yes!! The rep scheme goes down! Choose a weight for the db snatches that you can cycle for 20 reps before having to take a short break. Move at a moderate pace (not all out) completing the first set of db snatches in 2-2:30. “Recover” on the row, finishing the allotted calories in :60 or less (every time.) The time domain for the db snatches will decrease by about :15 every round. Keep the row at the same pace, except push your pace on the last two rounds. Target 12-15 minutes.

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RECIPE OF THE DAY

Emily
Wayland
5:30am Class

CROCKPOT CRISPY PORK RAMEN

INGREDIENTS:

2 medium onions, finely slices
2-3 pound pork shoulder or butt or 6 chicken thighs
6-8 cups chicken broth
1/4 cup soy sauce
2T white miso paste
2-4T chili paste
1T Chinese 5 spice
1T giner, chopped
2 cups crimini mushrooms
2-3 tsp honey
1 cup coconut milk
4 squares ramen noodles
soft or hard boiled eggs for serving

DIRECTIONS:

Layer onion on the bottom of the crockpot. Add the pork or chicken, broth, soy sauce, miso paste, chili, 5 spice, ginger and mushrooms. Cover and cook on low for 6-8 hours or 4-6 on high.
Preheat broiler to high. Remove the pork or chicken and place it on a baking sheet. Break into a few chunks. Drizzle with honey. Broil until caramelized, 5-8 minute.
Meanwhile, frank the heat on the slow cooker to high. Stir in coconut milk and toasted sesame oil. Add the noodles and let cook, uncovered for 5 minutes.
Ladle broth, mushrooms, and noodles into a bowl. Top with crispy m eat and top with desired topping!

WOD

“Yours to Lose”

METCON

50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
2-4-6-8-10-12-14-16-18-20 DB Lunge
50 Burpees

Weight: 50/35

MASTERS

50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
2-4-6-8-10-12-14-16-18-20 DB Lunge
50 Burpees

Weight: 35/20

MOVE

35 Burpees
10-9-8-7-6-5-4-3-2-1 Cal Bike or Row
2-4-6-8-10-12-14-16-18-20 DB Lunge
35 Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
Burpee buy-in and cash out! Complete the first set of burpees at a moderate pace, taking your foot off the pedal the last few reps so you’re ready to attack the bike. Burpees will take 2-3 minutes. The bike calories should take two minutes or less for the first two rounds, :90 or less for the next two rounds, :75 for the next two, and :30-:60 for the last four rounds. The dumbbell lunges are with TWO DUMBBELLS held in the SUITCASE position. Each lunge counts as a rep (right =1, left =2.) Complete the middle couplet in under 15 minutes, then move back to 50 burpees. Move through the first half at the same moderate pace, then pick it up the last 15-20 reps. Target 21 minutes.

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RECIPE OF THE DAY

Lauren
Wayland
8:30am Class

CHICKEN PROVENCALE

INGREDIENTS:

8 oz chicken breast
flour
2T oil
2 cloves garlic
1 tomato, diced
1 tsp parsley
1/8 lb butter
1/2 cup dry white wine

DIRECTIONS:

Flour chicken and saute in oil until golden brown about 10 minutes per side
When done, add garlic tomatoes, parsley, butter and wine
Reduce sauce for about 10. minutes

WOD

“Open Arms…ish”

METCON

With a Buddy
8 Rounds
200 Meter Run or Row
40 Sit Ups
6 Rope Climbs

MASTERS

With a Buddy
8 Rounds
200 Meter Run or Row
40 Sit Ups
4 Rope Climbs

MOVE

With a Buddy
8 Rounds
100 Meter Run or Row
30 Sit Ups
12 Strict Pull Ups (band)

WOD GUIDANCE & GOALS
Rope Climbs!! Start each round with 200 meters TOGETHER!! One partner do their share of the 40 sit ups, then the next partner. Sit ups will take all of :60. The rope climbs each take around :10, so spend about :60 on the climbs. Scale the number of climbs to fit the time domain. Target 22 minutes. If you choose to row today, partner 1 do the 200 meters, then partner two do 200 meters. The workout will take a touch longer (28-30 min)

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RECIPE OF THE DAY

Clark
Wayland
8:30am Class

CHRAIME-ISRAELI/MIDDLE EASTERN SPICY FISH STEW

INGREDIENTS:

 3 tablespoons extra-virgin olive oil, plus extra for drizzling
 1 onion, chopped fine
 1 red bell pepper, stemmed, seeded, and chopped
 1 jalapeño chile, stemmed, seeded, and minced
 ¾ teaspoon table salt
 ¼ cup tomato paste
 6 garlic cloves, minced
 1 tablespoon tabil (see note below)
 1 tablespoon ground dried Aleppo pepper
 2 teaspoons paprika
 ¼ teaspoon pepper
 1 ½ cups water
 1½ pounds skinless haddock (or other flaky white fish) filets, ½ to ¾ inch thick –
approximately 4 servings
 10 ounces cherry tomatoes
 1 can garbanzo beans (drained and rinsed)
 ½ cup chopped fresh cilantro (or parsley)
 Lemon wedges

Note: How to Make Tabil
Makes about ½ cup
 3½ tablespoons coriander seeds
 2 tablespoons plus 2 teaspoons caraway seeds
 1 tablespoon plus 2 teaspoons cumin seeds
Process coriander seeds, caraway seeds and cumin seeds in spice grinder until finely
ground, about 30 seconds. Transfer to airtight container. (Tabil can be stored at room
temperature for up to 1 month.) It’s awesome on Chicken and Beef

DIRECTIONS:

1. Heat oil in 12-inch skillet over medium heat until shimmering. Add onion, bell
pepper, jalapeño, and salt and cook until vegetables are softened, 5 to 7 minutes. Stir
in tomato paste, garlic, tabil, Aleppo pepper, paprika, and pepper and cook until
fragrant, about 30 seconds. Stir in water, scraping up any browned bits, and bring to
simmer. Reduce heat to low, cover, and cook until flavors meld, about 15 minutes.
2. Nestle haddock into sauce and spoon some of sauce over fish. Sprinkle tomatoes
and garbanzo beans around haddock and return to simmer. Reduce heat to low,
cover, and cook until fish flakes apart when gently prodded with paring knife and
registers 135 degrees, 5 to 7 minutes.
3. Season with salt and pepper to taste. Sprinkle with cilantro or parsley and drizzle
with extra oil. Serve with lemon wedges.
4. Can be served with couscous and/or crusty bread

WOD

“Comfortable”

METCON

7 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
Rest 1 Minute

Weight: 135/95

MASTERS

7 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
Rest 1 Minute

Weight: 115/75

MOVE

5 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
Rest 1 Minute

Weight: 55/35

WOD GUIDANCE & GOALS
Barbell cycling intervals, woo hoo!! For as many rounds as possible, complete the 21 rep complex unbroken. When you need a break, take it on the sixth deadlift, then do the hang cleans and front squats together. Target :50 per round. Record your intervals

Courtesy of Michele Letendre

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