Week 10: Deadlift 3, 3, 3+ @ 70%, 80%, 90%
Please be sure to use the spreadsheet.
As we progress through this program the loads are increasing. For instance the math today is not the literal 70%, 80%, 90%. If I am an athlete with a 100# PR on my DL my actual load today is: 80#, 90#, 100#. So please make sure to type in your numbers on the start page and check out the August tab, week 10.
Followed by: Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s"
Mainsite video today: Old school Zac Pine 7:23 on today's WOD – video [wmv] [mov]
Post time and loads to comments, also go to the mainsite and comment on how cool your coach Zac still is, even as an old man.
This is what you do when you have a fridge full of farm share veggies.
Everything but the kitchen sink, grilled chicken salad
I know we've been featuring a lot of chicken salad, however this one is AMAZING BALLS!
Ingredients:
- Grilled chicken (6 breasts or 29 blocks of Protein)
- Seasoning for chicken, salt-free Mrs. Dash grilling blend (so yummy)
- 3 eggs (3P)
- Yellow mustard
- 1 lime (1C)
- Curry powder
- 4 cups celery chopped (2C)
- 4 cups peppers chopped (2C)
- 1 cup green onions chopped (1C)
- 3 cups mexican zucchini chopped (1.5C)
- 2 cup shredded cabbage, purple is the prettiest (0.5C)
- Apricots, we used the ones we got from our farm share, so good (3 apricots = 1C)
- Almonds shredded (1TBSP = 3F)
Preparation:
This is a good one to do when you are prepping all your veggies for the week. Once you start chopping don't stop until all veggies in your fridge are chopped or shredded and in tupperwares or in this salad. Fire up the grill, cover the chicken in yummy seasoning and plop it on until done. Chop until your heart is content, veggies and chicken. Put all veggies and chicken in one enormous bowl. Get a separate small mixing bowl and add: eggs, lime (squeezed), curry powder (to taste, I used 6 TBSP), and the yellow mustard (again to taste, I used 1/2 cup). Get a whisk and whisk away the dressing until it's smooth. Pour the dressing in the enormous bowl with the chicken and veggies, I like to pour a little and flip the ingredients around, pour/flip, pour/flip. This will allow the dressing to mix with the whole salad.
To Serve:
Determine how many blocks you need. Recipe is equal to 2 cups = 3P and 1C, so to make a three block meal you need; 2 cups of finished product, 3 apricots, 2TBSP shredded almonds on top. (This recipe = 3P/2C/6F) this is carb swapping, if you don't want to carb swap use only 1 TBSP almonds and add a carb block. Total recipe makes 32 blocks of P or about 10, 3 block meals. Put left overs in fridge and use all week long for snacks and lunches in a pinch. All zone, all paleo, all the time, UMMM so good!
