NEWS

  • FINAL WEEK:
    • It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
  • SEMINAR
    • Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.

RECIPE OF THE DAY

Holly
Wayland
5:30am Class

SKILLET PORK CHOPS WITH SALSA VERDE

INGREDIENTS:

          Pork Chops:

    • 1 1/2 teaspoons sweet paprika
    • 1 1/2 teaspoons kosher salt
    • 1/2 teaspoon freshly ground black pepper
    • Four 12- to 14-ounce bone-in pork loin chops, about 1 inch thick
    • Extra-virgin olive oil, for cooking

    Salsa Verde:

    • 2 cups loosely packed fresh Italian parsley leaves
    • 2 tablespoons capers, drained
    • 1 tablespoon lemon juice plus 1 teaspoon lemon zest
    • 1 teaspoon Dijon mustard
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon ground cayenne, or to taste
    • 3 scallions, coarsely chopped
    • 1 clove garlic, crushed and peeled
    • 1/3 cup extra-virgin olive oil

DIRECTIONS:

  • For the pork chops: Preheat the oven to 425 degrees F.
  • Combine the paprika, salt and pepper in a small bowl. Rub all over the surface of the chops and let the chops rest on a rack while you make the salsa verde.
  • For the salsa verde: Combine the parsley, capers, lemon juice, zest, mustard, salt, cayenne, scallions and garlic in a blender. Pulse to make a coarse paste. With the blender running on high, add the olive oil in a slow, steady stream to make a thick, smooth sauce. With the blender running on low, add up to 2 tablespoons water to thin the sauce so it has a drizzle consistency.
  • For the pork chops: Heat a skillet over medium-high heat, then coat with some olive oil. Add the chops to the skillet and sear until the underside is well browned, about 4 minutes. If the sides of the chops have a thick layer of fat, turn them briefly on their sides to sear the fat, about 30 seconds. Flip the chops raw-side down and transfer the skillet to the oven. Roast until the chops are just cooked through and reach 140 to 145 degrees F in the center as measured on an instant-read thermometer, about 10 minutes. Remove from the oven and let rest for 5 minutes. Serve with roasted potatoes drizzled with the salsa verde.

WOD

“Crime Pays”

METCON

27-21-15-9
Calorie Row
Medball GHD
Russian Kettlebell Swing
Box Jump
Weight: 70/53
Height: 24/20

MASTERS

27-21-15-9
Calorie Row
Medball GHD
Russian Kettlebell Swing
Box Jumps
Weight: 53/35
Height: 20″

MOVE

21-15-9
Calorie Row
Medball Sit Ups
Russian Kettlebell Swing
Box Step Ups
Weight: 35/26
Height: 24

WOD GUIDANCE & GOALS
Row at a moderately uncomfortable pace (1200/800+ cals per hour) and get faster on the rounds of 15 and 9. The medball ghds are done with your back over the medball, and standards are the same as regular sit ups; hands touch the ground behind your head and torso passes through ninety degrees at the top. For the kettlebell swings, choose a weight you can swing for 15-20 reps before having to break. The weight should have to be broken up, not one straight set until the rounds of 15 and 9. The cycle time on the box jumps can be slowed so that this movement becomes your “rest”. Target 17 minutes.

Inspired by CFL

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HOME WOD

27-21-15-9
Sit Ups
Glute Bridge
Box Jump

ENDURANCE

8 x 400m, rest 2:00