NEWS

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

RECIPE OF THE DAY

Holly
Wayland
5:30am Class

CHICKPEA + CAULIFLOWER CURRY

INGREDIENTS:

  • 1 tablespoon olive oil or oil of choice, more as needed.
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 4 cups cauliflower florets
  • 1 teaspoon salt
  • ⅛  teaspoon black pepper
  • 1-14 ounce can chickpeas, drained and rinsed
  • 2 tablespoons curry powder
  • 1-14 ounce can full-fat coconut milk
  • ½ cup frozen peas
  • Optional: 1 cup roasted chicken
  • Optional: Cilantro, for garnish
  • Optional: Lime wedges, for serving

DIRECTIONS:

  • Heat oil in a large skillet over medium. Once hot cook onions and garlic, until beginning to soften, about 5 minutes.
  • Add cauliflower, and cook until beginning to soften, about 6-8 minutes. Add more oil if needed.
  • Add curry, salt and pepper and let toast until fragrant, about 1 minute.
  • Add in chickpeas and coconut milk and bring to a boil, then reduce heat to simmer for 10 minutes, or until cauliflower is cooked through and sauce has thickened up.
  • Add peas (and chicken if desired), and cook for 1 more minute until bright green and warmed through.
  • Serve with rice, cauliflower rice, or quinoa, and garnish with cilantro and lime wedges if desired.

WOD

“Dream”

METCON

50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike

Weight: 70/53
Height: 24/20

MASTERS

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 53/35
Height: 24/20

MOVE

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 35/26
Height: 20

WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols  by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.

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HOME WOD

800 Meter Run
40 Jumping Jacks
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Jumping Jacks
800 Meter Run

ENDURANCE

3 x 1000m, rest 2:00