Pullups

Workout of the Day

Hang Power Snatch 5-5-5-3-3-3

200 DB/KB Swings for time (55/35)

Real Food Challenge Update

So far I have received a grand total of 2 photo entries for the challenge.  Just a reminder that the deadline for entry is this Friday.  If you want a chance to win 3 months of unlimited training, make sure you email your “before” photos to tania@crossfitwinnipeg.com.  You don’t have to show your face on the photos and we won’t show anyone the photos unless you’re one of the finalists.  Even if you are a finalist we will not post anything on the website without your permission.

Many of you have been hesitant to participate because you’ll be away on vacation during the 8 weeks.  I would encourage you to participate anyway.  Vacations can do wonderful things for the reduction of cortisol and fat loss and being away from home is no excuse to eat badly.  To prove it, I’m going to post my workouts and food log in the blog comments while I’m here in Mexico.

– Coach T

Cutting the ribbon

* Limited Hours for POSE Running Clinic Saturday

Workout of the Day

Snatch 3-3-3-3-3

Then, 5 rounds for reps:

In this installment of Food Fridays, Kimberly has the solution for those days when you just don’t feel like “cooking”.

I  ♥ My Slow Cooker

What a wonderfully cheap and easy way to increase your protein!  Start with pork, chicken, beef, or lamb, add some water and perhaps a spice or two (but not required), turn it on low in the morning before work and voila! 6-8 hours later you now have meat for the week.  And the cheaper cuts almost work better.  If you’re not having it for dinner that night let it cool down a bit and then throw the whole thing in the fridge.  It’s much easier to get thin slices off a cold roast, and more pleasant to de-bone cold chicken.  Add slices to salads, make primal sandwiches, have some meat with veggies as a snack, anything goes.  And as a bonus you can use the juice for soup stock.  Here’s my favorite chicken recipe.

Slow Cooker Asian-Inspired Roast Chicken

Remove the skin from a small chicken (crock-pot size) and make some crackle.  Cut the skin into hand-sized pieces and add them to a frying pan over low-medium heat, lightly season with salt and let it crisp up while you work.  The fat cooks away to leave a delicious chip (trust me, try it!).

Mix together (all measurements are approximate)

2 tsp each lemon juice, sesame oil, and balsamic vinegar

2 Tbs crushed garlic (more if you like garlic!)

1/4 cup honey (you can use less to make it more primal)

1/3 cup each evoo and soy sauce (or tamari)

1/2 cup chicken stock (or water)

Place the chicken breast down into the pot and pour the sauce over top and inside.  Cook on low for 8 hours (more or less depending on your slow cooker).  Serve with stir-fried veggies.  Keep the sauce and make soup stock out of it.

Hang Power Snatch 3×5

AMRAP 12 minutes:

5 Pull Ups
10 Push Ups
15 Box Jumps 20″ box