Workout of the Day:
Power Clean
3-2-1-1-1
and then,
Three rounds for time of:
400 Meter Run
10 Power Cleans (135/95 lbs.)
10 Front Squats (135/95 lbs.)
10 Push Press or Jerk
A Simple and Delicious Crispy Kale Recipe
Written by Michele Vieux
My friend Lu Crenshaw of CrossFit Allegiance is always talking about a delicious recipe she makes called Krispy Kale.
Kale is a dark, leafy green vegetable that is very high in beta carotene, vitamin K, vitamin C, and calcium. It can be eaten cooked or raw. It is Paleo. And, for you Zoners, 1 ½ c. raw kale is equal to one block of carbs.
I actually bought the kale to put in my morning smoothie but remembered this recipe when I was cooking dinner the other night and decided to give it a whirl as a side dish.
I was pleasantly surprised. It came out crispier than potato chips and had a nice, rich almost nutty flavor.
Ingredients:
1 bunch of kale for every two people you wish to serve
1T oil per bunch of kale
Salt & pepper to taste
Directions:
Preheat oven to 375 degrees.
Chop kale into large pieces about the size of a playing card. Toss in olive oil. Sprinkle with salt and pepper.
Place on baking sheet and roast for 10 minutes. Flip pieces on baking sheet and roast for another 10 minutes.
Enjoy.
Tags: Recipes
you have ot make sure that there is NO noise in the house when you are eating them because the sound of crispy kale going into your mouth is quite pleasant.
Got some oly-coaching for the first time. Worked up to a 70kg Clean and then backed off to 50kg for ALOT of reps. Clean Pulls and Cleans mostly. Some Jerks. Had one big AHA moment. Nice.
At home I finished with a short closet session:
3 rds of
10 DB Front Squats (20kg DB’s)
10 Shoulder Press 16kg KB
Post the good with the bad and the ugly…. WOD: 14:30 this was the bad
The Good – showing up after a ten-day foot injury.
The Bad – the exploding heart feeling with front squats and presses still on deck for round 3.
The Ugly – actually not so ugly 155# power cleans, but something had to go into the ugly category.
Kept weight low during workout (80#) and focused on not meeting Pukie. 16:51.
Foot feels good.
and a tip of the hat to Ari for attending The Pogues show at House of Blues…staying vertical was a workout itself.