1,000 m row
400 High Knee Jump Rope
200 Double Unders (600 singles)
100 Step Ups 24/20
50 High Hang Clean and Jerks 45/35
(high rep, low weight)
-Row can be done anytime during the wod
Get signed up for the Palio Challenge by Wednesday.
Here is a little sample Palio recipe, we will continue to post more recipies and ideas on how to keep on track.
- One whole chicken or 5lbs of chicken breast. 80P
- 1cup of chicken broth
- 1 white onion sliced, one onion usually will be 2C
- 1tsp of paprika
- 1tsp of cayenne
- 1tsp of white pepper
- 1tsp of poultry seasoning
- 1tsp of garlic powder
Preparation:
Mix all of the spices in a bowl. Rub the spices on all sides of the chicken and make sure that there are no bare spots. Lay the onions on the bottom of the croc pot. Place the chicken on the onions and add the broth. Set the croc pot for 5-6 hours on low.
This chicken is the BOMB! We added some roasted brussel sprouts to make a full meal.
Roasted brussel sprouts
- A bag of brussel sprouts 3/4cup=1C (we get a 2lb bag at Costco)
- 1Tbs of olive oil 9F
- 1/2tsp of Mrs. Dash
- 1/2tsp of dill
- 1/2tsp of pepper
Preparation:
Pre-heat the oven to 350 degrees F. Mix all of the ingredients in a bowl and be sure to cover all of the sprouts. Place on a cookie sheet and cook for 20 minutes or until the the sprouts are crispy.
No comments:
Post a Comment