NEWS

  • MON WOD Recording
  • 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

Tyler
Framingham
5:30am Class

CHIMICHURRI CHICKEN + RICE

INGREDIENTS:

  • 1 1/2 lb chicken breasts, cut into 1-inch cubes
  • pinch of sea salt & pepper
  • spray avocado oil
  • 1 tablespoon avocado oil
  • 1 tablespoon minced garlic
  • 1/2 cup diced white onion
  • 1 1/4 cups basmati (or regular) brown rice, uncooked
  • 2 teaspoons dried oregano
  • 1 teaspoon cumin
  • 3 cups low sodium chicken broth
  • pinch of sea salt & pepper
  • 2/3 cup finely chopped parsley (or more/less to taste)
  • 1/2 cup finely chopped cilantro (or more/less to taste)
  • 1 red bell pepper, diced
  • 2 tablespoons apple cider vinegar (or red wine vinegar)

DIRECTIONS:

  • Set a nonstick skillet on medium-high heat.  Once hot, spray with oil then add in the chicken pieces.  As the chicken sears sprinkle in sea salt & pepper.  Sear in the skillet for 3 to 4 minutes, then remove.
  • Reduce heat to medium, add oil to the skillet, then toss in garlic and onion and caramelize for 2 to 4 minutes.
  •  Add UNCOOKED rice to the skillet, along with dried oregano and cumin, and quickly mix together, ensuring that each grain is covered in oil and seasoning.  Cook for about 1 minute.
  • Pour in chicken broth, add the chicken breast pieces, and bring to a light simmer.  Cover and cook until rice is cooked through, about 30 minutes.
  • Once the rice is cooked through and the majority of the liquid has been absorbed, remove from the heat and add the remaining ingredients.
  • Season to taste with sea salt & pepper.  Enjoy with your favorite grilled vegetable. – I liked Avocado and brussel sprouts

WOD

“Art of Heartbreak”

METCON

STRENGTH
Front Squat
5×2 across at 85-90%
FOR REPS
AMRAP 10
Up Ladder by 2 Reps
2 Bar Muscle Ups
2 Front Squats
4 Bar Muscle Ups
4 Front Squats
6/6, 8/8, etc.,
Weight: 155/105

MASTERS

STRENGTH
Front Squat
5×2 across at 85-90%
FOR REPS
AMRAP 10
Up Ladder by 2 Reps
2 Chest to Bars
2 Front Squats
4 Chest to Bars
4 Front Squats
6/6, 8/8, etc.,
Weight: 115/75

MOVE

STRENGTH
Front Squat
5×2 across at 85-90%
FOR REPS
AMRAP 10
Up Ladder by 2 Reps
2 Pull Up
2 Front Squats
4 Pull up
4 Front Squats
6/6, 8/8, etc.,
Weight: 95/65

WOD GUIDANCE & GOALS
Heavy Day!! Coaches will help you build to 85-90% of your 1 rep max clean (weight will be taken from the floor) and you’ll stay at this weight for the 5 sets of 2 reps. Working sets should feel heavy and require :90-2:00 of rest (have a seat) between sets. The last time we did heavy front squats, the rep scheme was 5×3, and we were building. Today, try to do the same weight as your 4th-5th set, from last time.

For the metcon, build by 2 reps on both the bar muscle ups and front squats, throughout the 10 minute time cap. Start bar muscle ups in sets of 2, then maybe drop to fast singles. Do the front squats unbroken for as long as possible. Use a weight that you can cycle for 5-7 reps before having to break. Target the round of 10/10.

Post Weight + Reps to Comments.

HOME WOD

STRENGTH
Tabata Squat
FOR REPS
AMRAP 10
Up Ladder by 2 Reps
2 Hand Release Push Up
2 Squats
4 Hand Release Push Up
4 Squats
6/6, 8/8, etc.,

ENDURANCE

Rest