Work with a buddy!

Sunday, February 24, 2013

EIE Challenge Participants!  Remember to get your tests, measurements and photos in!  Come to Open Gym today and get it done!


Keg drill
Super rack w/ band
Posterior flossing

Group Warm-up:

10 Bar taps + 5 Kipping Pull-ups
10 Overhead Squats
10 Push press
10 Front Squats
20 Sit ups

Load up and strategize!

Partner Conditioning!

Teams of two, with 1 barbell, for time:
50 Back Squats (135/95)
40 Pull ups
30 Shoulder to Overhead (135/95)
50 Front Squats (85/65)
40 Pull ups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Pull ups
30 Shoulder to Overhead (65/45)

Notes:  Partners will use one barbell and one rack for the entire workout.  Amount of reps do not need to be even between partners.  Different weights may be used, but the athletes must still use one barbell!

Midline Strength/Cool down:

3 Rounds for Quality:
10-15 GHD sit ups
15 Back Extensions

Notes:  If you are inexperienced on the GHD situps, be sure to scale both the reps and the range of motion!




If any of you are still on the fence about doing the nutrition challenge now is your chance to be awesome. You’ve probably been hearing about people prepping all week long as if it’s some epic journey to Middle Earth. It’s not, it’s fun! There will be some bumps in the road but that’s part of the learning process – you’ll learn much more from those mistakes anyway! If your main concern is, “I have no idea what I’m doing”… there are plenty of people in the same boat and plenty of people who have done this challenge a million times over. Now is the time to make friends, grab a buddy and ask for advice. Paradiso breeds nutrition nerds who have most likely mapped out the entire 6 weeks already – use their past experience as a baseline and adapt some of their procedures until you find your own and are comfortable.

As for me, I love quick meal prep and succulent meat dishes… which is why my best friend is the crockpot. It also took me 3 challenges to realize that I was hurting myself more by over-calculating and stressing out when I would mess up or have a weak moment. Once I took a deep breath and realized that it’s more of a long-term lifestyle change and that those little hiccups were miniscule in comparison… the process began to make more sense and I reaped long term benefits – which I think is the goal here. We want benefits that will continue to last well into our old age. Everything will still be everything when we are old crossfit farts. 🙂

So, with that… enjoy this super quick recipe and learn to love bok choy if you haven’t already!

If you need a buddy to help get you started with the Nutrition Challenge, hollar at your fellow PCFers in the comments below.

– Jamie


Chicken and Bok Choy Stir Fry  (recipe adapted from Barefeet In The Kitcken)

1 lb boneless skinless chicken thighs or breasts, diced into 1/2″ pieces
1 rounded tablespoon arrowroot (you can also try coconut flour)
6 cups sliced bok choy, about 1 head
1-2 jalapenos, seeded and diced
2 tablespoons coconut oil
1 tablespoon finely minced fresh ginger
2 large garlic cloves, minced
1/4 cup coconut aminos (tastes just like soy sauce and you can get it at Whole Foods)
1 tablespoon coconut vinegar

In a small bowl, combine the coconut aminos and vinegar.. Set aside. In a medium bowl, toss the chicken pieces with the arrowroot. In a large skillet over medium-high heat, warm the oil and add the garlic and ginger. Saute just until fragrant, about 1 minute.

Add the chicken, toss in the garlic and ginger to coat. Spread the pieces across the bottom of the skillet. Sear the pieces and turn as needed. Cook, stirring occasionally, until lightly browned and barely cooked through, about 6-7 minutes.

Add the bok choy and jalapeno and cook, tossing with tongs or stirring constantly for about a minute, just until the bok choy is wilted. Add the coconut amino/vinegar sauce mixture and toss well to coat. Cook for about 2 minutes, just until the sauce is thickened. Serve over cauliflower rice if desired. Enjoy!


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