Workout of the Day:
Back Squat
5-5-5-10
(Work up to a 5-rep max over the course of three sets, then reduce the load by 10% and try to perform 10 consecutive reps with that weight.)
and then,
Complete Five Rounds for Max Reps of:
One minute of Double-Unders
One minute of Kettlebell Swings
30 seconds of Handstand Holds
(There is no rest between rounds – total workout time is 12 minutes, 30 seconds. Transition from one movement to the next as quickly as possible.)
The Fun Squash – A Recipe for a Better Pasta
Written by Michele Vieux
Spaghetti Squash w/ Chicken, Garlic, Sun-Dried Tomatoes, Pine Nuts & Basil
1 Spaghetti Squash, steamed and shredded (see instructions below)
6-8 cloves garlic, minced
2-3T olive oil
1/3 c sun-dried tomatoes
1/3 c pine nuts
1 lb. cooked chicken, sliced in bite size pieces
1 bunch basil, julienned
Preheat oven to 375 degrees. Cut spaghetti squash in half and remove seeds with a spoon. Place face down in an oven proof dish. Fill with 2 inches of water. Steam (uncovered) in oven for 45 minutes to 1 hour (until squash is slightly tender to the touch). Remove from oven and let cool to handling temp. Use fork to pull flesh out of squash in long strands. Set aside.
Sauté garlic, pine nuts, sun-dried tomatoes & chicken in olive oil for 2 minutes. Toss in spaghetti squash and mix until warmed through and most of liquid from squash has cooked off (about 5 minutes). Salt and pepper to taste. Turn off heat and toss in basil. Serve immediately.
You can also use parmesan, mushrooms, other veggies, bacon, meat, sausage (basically whatever you like) just start with the steamed squash and get creative!
That looks awesome M. I think I am going to try that tomorrow for dinner. Thanks for the recipe.
Thanks for this , Michelle! Mark raves about this….
yummy!! Thanks M!!!
Hey guys, since I erased the white board last night before our results master could record them, if you have your time from yesterday’s Grace and any increases in weight or improvements in time from your previous go at it, please post them here.
It’s our way of checking in to see if our programming is currently working and if we need to make any adjustments. Thanks!
Highlights of 6 a.m. class:
Barry running into Michele’s refrigerator case after playing the ‘spin around the PVC pipe’ game.
Cursing Christina, even though she wasn’t there. (Wayne especially loved you!)
Wayne’s hair.
I’m going to have to issue a ban on the spinning game if people keep running into my refrigerator. Ari ran into it last night. Although this is funny, it is not.
3:21 PR. First time doing Grace w/ power cleans. Previous PR was 7:10 w/ squat cleans.
What Barry did to the fridge was more of a love tap.
Grace in 2:25, about 25 seconds slower than my PR, but probably more accurate because can’t “bounce” at all with the old school octagon metal plates. Hope everyone is well!
Went and had ART done to my shoulder…felt like I was in some sort of North Korean torture compound…almost cried…hopefully it will work. Day 2 of eating clean and been running and riding the stationary bike…feeling good AND clean.
Be back in a month.
AT,
You will have to shoot me an email about your shoulder. I think I caught it from you b/c mine is jammed up! Seriously let me know how the ART went in a few days. I have had some deep tissue massage to release what I got and it isn’t working. However I will try to shoot for a Grace to really mess things up in it!
POS
Cynthia, now I remeber why 6 am is so great!
AT, ART is honestly some of the worst pain ever, but it works. Stick with it! Accupuncture is money too.
Thanks for the recipe….so I made this tonight……and lets just say it didn’t look as good as your’s M….but it wasn’t bad at all!