WOD

RECIPE OF THE DAY

Lisa
Bellingham
Coach

PERUVIAN CHICKEN

INGREDIENTS:

Marinade

  • 1-2 pounds of chicken (breast or thigh)
  • 4 cloves garlic, minced
  • 2T olive oil
  • 2T lime juice
  • 2T honey
  • 1T cumin
  • 2 teaspoons paprika
  • 1 teaspoon coriander
  • 1 teaspoon oregano
  • 1 1/2 teaspoons salt
  • 1 teaspoon soy sauce

Green Sauce

  • 1/2 cup sour cream or mayo
  • 1/2 jalapeno
  • 1 garlic clove
  • 1 cup cilantro, chopped
  • 1T lime juice

Avocado Cucumber Tomato Salad

  • 2 cups sliced cucumbers
  • 1-2 avocados, chopped
  • 1 cup cherry tomatoes
  • cilantro for garnish
  • olive oil for drizzling
  • generous pinch of salt
  • lime juice

DIRECTIONS:

  • Preheat Grill to medium-high, or preheat OVEN to 425F. 
  • If making rice, start this now on the stove.
  • Make the marinade in a small bowl. Using a garlic press, finely mince the garlic and place it in the bowl. Add oil, lime juice, honey,  cumin, paprika, coriander, oregano and salt and optional soy sauce. Stir. Toss it with the chicken in a bowl, coating all sides well, and/ or brush it onto the portobellos. Marinate while the grill heats up or overnight for more flavor. (The portobellos will soak up the marinade so if marinating overnight go lightly, reapply before grilling.)
  • Make Peruvian Green Sauce by placing all the ingredients in a blender and blending until relatively smooth, scraping down the sides if necessary.
  • Grill: grill the chicken and/ or portobellos, searing both sides well ( using a metal spatula to flip) then turn the heat down or move to a cooler side of the grill to allow the chicken to cook through. Portobellos will cook faster, so plate and cover with foil to keep warm.
  • Bake: Place the chicken on a parchment-lined sheet pan and bake until cooked through; 165F for chicken breasts and 170F  for chicken thighs.
  • Make the salad by placing the diced cucumber in a wide shallow bowl. Add avocado, spacing it out evenly. Add a few cherry tomato halves. Sprinkle generously with salt and pepper and drizzle lightly with olive oil. Squeeze with lime juice. Garnish with cilantro leaves.
  • Serve with the Cilantro Lime Rice. If making bowls, place ¾ cup rice on the bottom of the bowl, add sliced chicken or portobellos to one side, avocado salad on the other side and drizzle with the cilantro sauce. Enjoy!

“Where Ya From”

METCON

10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Jump Overs, 20″

Weight: 50/35

MASTERS

10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Step Overs, 20″

Weight: 35/20

MOVE

10 x on the 2 Minute
8 DB Deadlifts
8 DB Front Squats
8 Box Step Ups, 20″

Weight: 25/15

WOD GUIDANCE & GOALS
The goal is to complete every round in 1 min or less, so you have an equal work to rest ratio. The dumbbell deadlifts and front squats should be unbroken. The deadlifts will feel light and the front squats much heavier. The front squats will be your limiting factor when it comes to choosing your dumbbells. Motor through the box jumps in around :30 to complete the round sub or right at :60.

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