NEWS

  • SAT WOD Recording
  • WELLNESS CHALLENGE
    • Week 3 Bonus Points – 1-2 palms of protein per meal = 2 points!

RECIPE OF THE DAY

Tyler
Framingham
5:30am Class

ONE PAN ROAST CHICKEN + CAULIFLOWER

INGREDIENTS:

  • 1 head cauliflower (2 pounds)
  • 6 shallots, peeled and halved
  • ¼ cup extra-virgin olive oil
  • 2 tablespoons chopped fresh sage
  • Kosher salt and pepper
  • 4 (10-ounce) chicken leg quarters, trimmed – I substitute regular ol’ chicken breast
  • 2 garlic cloves, minced – I mince my garlic until it’s almost paste like
  • 1 teaspoon grated lemon zest
  • 7 ½ ounces grape tomatoes
  • 1 tablespoon coarsely chopped fresh parsley
  • Lemon wedges

DIRECTIONS:

  • Adjust 1 oven rack to lower-middle position and second rack 6 inches from broiler element and heat oven to 475 degrees. Trim outer leaves of cauliflower and cut stem flush with the bottom of the head. Cut the head into 8 equal wedges, keeping core and florets intact.
  • Gently toss cauliflower, shallots, 2 tablespoons oil, 1 tablespoon sage, 1 teaspoon salt, and 1/2 teaspoon pepper together on a rimmed baking sheet to combine. Position vegetables cut sides down in a single layer in the center of the sheet.
  • Pat chicken dry with paper towels. Leaving drumsticks and thighs attached, make 4 parallel diagonal slashes in chicken: 1 across drumsticks, 1 across leg joints, and 2 across thighs (each slash should reach bone). Season chicken with salt and pepper. Place 1 piece of chicken, skin side up, in each corner of the sheet (chicken should rest directly on the sheet, not on vegetables).
  • Whisk garlic, lemon zest, remaining 2 tablespoons oil, and remaining 1 tablespoon sage together in a bowl. Brush skin side of the chicken with seasoned oil mixture (use all of it). Transfer sheet to lower-middle oven rack and bake until cauliflower is browned, shallots are tender, and chicken registers at least 175 degrees, 25 to 30 minutes.
  • Remove sheet from oven and heat broiler. Scatter tomatoes over vegetables and place sheet on upper oven rack. Broil until chicken skin is browned and crisp and tomatoes have started to wilt, 3 to 5 minutes.
  • Transfer sheet to wire rack and let rest for 5 minutes. Sprinkle with parsley and serve with lemon wedges.

WOD

“Hear Me Tonight”

METCON

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Dumbbell Hang Clean
15 Dumbbell Step Ups
20 Sit Ups
Weight: 50/35
Height: 20″

MASTERS

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Dumbbell Hang Clean
15 Dumbbell Step Ups
20 Sit Ups
Weight: 35/20
Height: 20″

MOVE

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Dumbbell Hang Clean
15 Dumbbell Step Ups
20 Sit Ups
Weight: 25/15
Height: 20″

WOD GUIDANCE & GOALS
Pick your poison! For 10 minutes you’re going to run, row or bike for meters/calories. If you’re running target 1+ mile, rowing 2k+ and biking 2+ miles. Immediately, you’ll transition to the triplet. Use one dumbbell to complete 5 hang power cleans per side. Use the same dumbbell to complete 15 step ups total, holding the dumbbell anyway except resting it on your leg. Then move quickly through the sit ups in one continuous set. Target 10 rounds.

Post Meters + Rounds to Comments.

HOME WOD

AMRAP 10
Row, Bike or Run for Meters
AMRAP 20
10 Sit to Stands
15 Step Ups
20 Sit Ups

ENDURANCE

Today’s workout