NEWS

BABY SPRINKLE FOR COACH JESS: EVERYONE is invited to a baby sprinkle for COACH JESS, who is expecting baby number TWO!

  • WHEN: Saturday, February 10th at 9:30a (right after the 8:30a class)
  • WHERE: Daybreak
  • WHAT: Food (coffee, egg bites, and bagels) + Fun
  • BRING: If you’d like, bring a pack of diapers (any size)

RECIPE OF THE DAY

Rap
Sudbury
8:30am Class

CABBAGE ROLLS

INGREDIENTS:

  • 2/3 cup water
  • 1/3 cup rice
  • 8 cabbage leaves
  • 1 pound lean ground beef
  • 1/4 cup chopped onion
  • 1 egg slightly beaten
  • 1 cup tomato sauce + 1/4 cup water
  • 1 tsp salt
  • 1/4 tsp pepper

DIRECTIONS:

  • Cook the rice per the directions on the bag or box
  • Meanwhile in a large saucepan bring water to boil. Add cabbage and cook for 2-4 minutes or until softened
  • Combine ground beef, rice, onion, egg, 2T of tomato sauces alt and pepper in a large bowl and mix thoroughly
  • Spoon 2T of beef mixture onto each cabbage leaf, fold leaf over the mixture, rolling and tucking in the ends to prevent the filling from falling out
  • Place cabbage rolls in a large skillet over medium heat, pour remaining tomato soup on top. Cover and bring to a boil, reduce heat to low and simmer for about 40 minutes, stringing and basting with the liquid often

WOD

“Did You Survive”

METCON

50/40 Cal Row
21 Push Jerks
Rest 1 Min
50/40 Cal Row
15 Push Jerks
Rest 1 Min
50/40 Cal Row
9 Push Jerks

Weight: 185/125

MASTERS

45/35 Cal Row
21 Push Jerks
Rest 1 Min
35/35 Cal Row
15 Push Jerks
Rest 1 Min
45/35 Cal Row
9 Push Jerks

Weight: 125/85

MOVE

40/30 Cal Row
21 Push Jerks
Rest 1 Min
40/30 Cal Row
15 Push Jerks
Rest 1 Min
40/30 Cal Row
9 Push Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Spend four or less minutes on the calorie row, then choose a weight for the push jerks that you have to break every 5-7 reps. Yes, you should have to break each set of push jerks multiple times. Spend around two minutes on the first set of push jerks, then :90 on the second and :60 on the last set. Target sub 20 minutes.

Inspired by CF

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