Every one of you should own a slow cooker!

Sunday, December 2, 2012

Mobility:
Groiners with band
Ankle mobility with band
Tricep mash
Lat activations
Internal rotation stretch on bar

Group Warm-up:  Practice all movements (bar or light load)
5 Burpees (Practice kipping)
5 Hang Snatch
5 Power clean and push jerk
5 Toes-to-bar or Pull-up Toes-2-bar combo
5 Kettlebell swings

Load up!

Classic Programming
Conditioning:
Part 1:   @ 0:00
7 minute to perform 30 Burpees
-then-
AMRAP of Hang Snatches @ 75lb/55lb (score=total snatches)

Notes:  These should ideally be full squat snatches, but power snatching is ok if you do not have a solid overhead squat position.

Part 2: @ 7:00
7 minutes to perform 30 Burpees
-then-
AMRAP of Power Clean + Push Jerk @ 115lb/85lb (score=total clean and jerks)

Notes:  If you do not have a solid overhead position, feel free to sub push press or split jerks.

Part 3: @14:00
3 Rounds for time:
5 Pull-ups
5 Toes to Bar
10 Kettlebell Swings (55/35)
400 meter Run
-15 minute time cap-

Notes:  Total score will be total reps of Part 1 & 2, and total time of Part 3

Advanced Programming
Part 1: @0:00
7 minutes to perform 50 Burpees
-then-
AMRAP of Hang Snatch @ 95lb/65lb (score=total reps)

Part 2: @7:00
7 minutes to perform 50 Burpees
-then-
AMRAP of Power Clean + Push Jerk @ 115lb/85lb (score=total reps)

Part 3: @14:00
15 minutes to perform 50 Burpees
-then-
3 Rounds for time:
5 Pull-ups+Toes to Bar (alternating movements, 5reps of each)
15 Russian Kettlebell Swings (70/55)
400 meter Run

 Notes:  For the pu/t2b combo, you must perform one full pull-up, reach full extension at the bottom, and then perform one Toes-to-Bar.  Perform that complex 5 times.  Your total score will be total reps of Part 1 & 2, and total time of Part 3

Cool down:
Cat stretch
10 Wall extensions
Samson stretch

Air Jordan!

It makes the simplest of meat dishes taste amazing. I’m telling you, if you are tired of your ground beef and grilled chicken concoctions, invest in a slow cooker. You’ll be eating the most succulent short ribs and pulled pork for DAYS with minimal prep time. Just throw errrrthing in the pot, set the timer and go to work. You’ll come home to a delicious meal. Sometimes I can even smell the simmering meat from the elevator in my apartment complex – the smell of slow-cooked meat makes everyone want to come over for dinner. I just hope you make enough to share. 🙂

I’m a big fan of the slow cooker because I can cook 6lbs of meat at once. Hollar! You’ll be seeing more of these recipes during this chilly holiday season, promise.

Tomato Basil Crock Pot Chicken (from CivilizedCavemanCooking.com)

Ingredients:

• 4-6 Boneless, skinless, chicken breasts
• 25 Ounces Organic tomato basil marinara
• 14 Ounces diced tomatoes, no salt added
• 1 White onion diced
• 4 Carrots sliced to your liking
• 3 Cloves of garlic
• Handful of fresh basil
• 1 Tbsp Oregano
• Salt and Pepper to taste

Process:

1. Place chicken in the bottom of your crock pot
2. Add your onions, carrots, garlic and whatever other vegetables you want
3. Add the diced tomatoes
4. Pour the tomato basil marinara sauce over everything, sprinkle with salt and pepper to taste
5. Place your fresh basil on top
6. Cover your pot and cook on low for 6-8 Hours
7. Serve over a bed of spaghetti squash and enjoy