Wednesday 100303

Good Morning, it’s time we get a little closer: so we’ll light some candles, put on some Barry White, and snuggle up, because it’s group warmups from here out: we are in this together and will be fighting the whole battle together from start to finish. One for all, all for one.

Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Shoulder Pronations
10 pushups
15 Kiss-the-Wall Squats
10 ea. Prone/Supine Scorpions
10 Pull-Ups/ jumping pull ups
2 min Double-unders
10 K2E
30ft of High Toe Kicks
30ft of 45º Lunges
2 min Double-unders
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• KettleBells Gone Bad
• 3 rounds
• 1 min each  max reps
  • “KettleBalls” (aka WallBall Substitutes)
  • Swings
  • Push-Press’
  • Snatches
  • Turkish Sit-Ups
  • Rest
• Record total reps to comments
  

Dessert

• No need, all the major food groups were on the Buffet.

Food for Thought:

“A word to the wise is infuriating.”
by Hunter S. Thompson

.

..

Food For Fuel

Thai Prawn and Beef Soup

• 1 medium onion, diced
• 3 garlic cloves, mashed and chopped
• 2 stalks of celery, diced  (optional)
• 3 Lime leaves
• 1 Tbsp virgin coconut oil
• 6 cups of beef broth
• 2 cups full fat Coconut milk
• 1 T fresh ginger, grated
• 2 tsp crushed red chilies
• shredded chinese cabbage
• 1 tsp Nuac Mam, (patis fish sauce, you can use unrefined soy sauce in a pinch)
• 1/4 tsp light sesame oil
• 6 Large Prawns, head on (big ol’ shimp work too)
• 2 Cups thin sliced smoked beef or ham, shredded
• 3 Tbs of Fresh Basil, Fresh Cilantro, Fresh Mint, Chopped fine
• Sriracha hot sauce, or your favorite firey sauce for passing
  

1. In a large pot, sweat the onion, garlic and celery in coconut oil until translucent and just starting to brown.
2. Add beef broth, coconut milk, ginger, chillis, cabbage, fish sauce or soy sauce, and sesame oil. Bring to a boil and lower to simmer for 5-6 minutes.
3. Add shredded beef or ham and prawns and bring back to a simmer for 4 minutes, add fresh herbs and serve. Pass some HOT sauce for your guests to add to taste

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef