RECIPE OF THE DAY

Jim
Sudbury
Coach

SPAGHETTI SQUASH + MEATBALLS

INGREDIENTS:

  • Spaghetti squash
  • 2T olive oil
  • salt and pepper, to taste
  • 1 jar marinara (no sugar)
  • Meatballs: pre-made frozen or vegan

DIRECTIONS:

  • Use a fork to pierce holes down the side of the spaghetti squash. Microwave for 5 minutes.
  • Preheat oven to 400°F (200°C).
  • When the squash is cool enough to touch (5-10 minutes), slice the squash open, length-wise, with a sharp knife.
  • Scoop out the seeds and drizzle the squash with oil. Season with salt and pepper.
  • Roast the squash cut-side down for 40 minutes, until easily pierced with a knife.
  • Using a fork, pull the strands from the cooled spaghetti squash and transfer to serving dish
  • Cook the meatballs per the packaging, then add to the squash
  • Top with hot marinara sauce, and a sprinkle of chopped parsley. Enjoy!

WOD

“Feel Forever”

METCON

5 Rounds
400 Meter Run
10 Thrusters
Weight: 135/95

MASTERS

5 Rounds
400 Meter Run
10 Thrusters
Weight: 115/75

MOVE

5 Rounds
300 Meter Run
10 Thrusters
Weight: 75/55

WOD GUIDANCE & GOALS
Thank you CrossFIt.com for this lung and leg burner!! Run the 400’s at a moderate pace (not so fast that you have to take more than :20 to recover before picking up your barbell.) Target 2:00-2:15 per 400 meters. THEN, choose a weight for the thruster that gets uncomfortable on rep six, but you can hold on for all 10 reps on ROUND ONE. After round one you may have to break up the sets of 10 into 6/4 or 5/5. Target 14 minutes.

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