Well another Wednesday has arrived, and I am ready for today’s workout… sort of. 😉
STRENGTH / FOUNDATION
3RM PUSH JERK (RACK)
- It’s been a hot minute since I have done some heavy push jerks. I can’t say they are my favorite, only because I feel as though I have difficulty maintaining a very tight midline in this movement – especially when bringing the bar back down. I know I have some more core work to do, but hopefully it doesn’t throw me off too much today.
3 ROUNDS FOR TIME, 17:00 CAP:
20 WALL BALL 20/14, 10′
20 SWINGS 53/35
20 BOX JUMPS 20″ (RX+ BOX JUMPS ONLY)
20 DB PUSH PRESS 30s/20s (RX+ 35s/25s)
20/13 CAL ROW
- This is what I call a “just do the work” type workout. I don’t always push my hardest but, I get the work done, and try to work on my pacing. Having a time cap certainly is a motivator, and none of the movements are particularly challenging or time consuming. A good mix of cardio for the day after a tough strength should be fun.
This week I am also sharing a What’s for dinner Wednesday..
We are having a fall favorite I created last year… It sounds a little bizarre, but it is delicious…
Roasted butternut squash soup with sausage and kale chips. I simply roast some butternut squash (2 smaller ones or an extra large one.) I season them well with garlic, rosemary, sage, salt and pepper. When they are soft, I put them into the crockpot with 4 cups of chicken stock and use an emersion mixer to blend until the consistency is fairly smooth. In a separate pan I sauté one onion, with four cloves of garlic, then I add in 4 sausages (out of the casings) until everything has browned. Drain off any oil, then you simply add the sausage and onion mixture to the crockpot. On a separate cookie sheet, I make a tray of Kale chips from one full of one bunch of Kale, seasoned and baked at 425 for 12 to 15 minutes. Let the soup warm in the crockpot for at least one hour so the flavors blend, then serve and top with the Kale chips…