1/9 “Friday”

8
Jan

1/9 “Friday”

Strength
Fitness and Performance:
Snatch-Grip push press, OH Squats, Front Squat

WOD

Fitness:
Wall Balls, Squat Thrusts, Pullups

Performance:
Power Clean, S2OH, Pullups


 

This week’s recipe:

Shredded Kale Salad with Pancetta and Hard-Boiled Egg
*From the ironyou.com
Ingredients
Serves 4
-4 eggs
-2 bunches of kale
-1 teaspoon fine grain sea salt
-¼ lbs / 113 gr think-cut pancetta (or bacon), diced
3 tablespoons olive oil
1 garlic clove, minced
4 tablespoons balsamic vinegar, divided
2 tablespoons red vinegar
4 tablespoons chopped fresh parsley
½ teaspoon ground black pepper
½ teaspoon cayenne pepper (optional)

Directions

Eggs:
-Place the eggs in a saucepan just large enough to hold them.
-Add cold water to cover by a ½-inch.
-Bring to a gently boil over medium-high heat.
-When the eggs start rattling against the bottom of the pan, turn off the heat, cover with a lid, and let stand for 15 minutes.
-When the eggs are through cooking, place the saucepan under cold running water for about 3 minutes, long enough to stop the cooking.
-Peel the eggs, mince them and set aside.
Salad Prep:
-Using a knife, strip the ribs from the kale, then roll the leaves up up and slice them thinly crosswise.
-Heat a frying pan over medium heat and cook the pancetta(or bacon), turning occasionally, until nearly golden, about 5 minutes.
-Add minced garlic to the pan and cook until the garlic is golden, about 1 minute.
-Using a slotted spoon transfer the pancetta and the garlic to a dish lined with paper towels to drain.
-Add 2 tablespoons of balsamic vinegar(Check your ingredients for sulfites or any added preservatives!) to the frying pan and cook over medium heat, stirring to scrape up any browned bits from the bottom of the pan.
-Pour into a large bowl and whisk in the remaining 2 tablespoons of balsamic vinegar, the red vinegar, and 3 tablespoons of olive oil.
-Add the shredded kale and toss well to coat.
-Add the pancetta, garlic, 3 tablespoons of chopped parsley and black pepper and mix to combine.
-Add minced eggs and gently fold them in.
-Garnish the salad with the remaining 1 tablespoon of parsley and cayenne pepper (if using) and serve immediately.


Member News:

Our January group order of Stronger Faster Healthier (SFH) products is going to go out on Sunday night (1/11). You have the next 5 days to select your products (grassfed whey, potent fish oil, and pre-workout).

Again, all fish oil, protein, and pre-workout ordered through us is $5 off retail + free shipping. Simply fill out the attached google.spreadsheet. There are 3 separate tabs for each line of products with the costs to you listed above.

https://docs.google.com/spreadsheets/d/1LwMx1QHUTlksd5_zQl_IYc4ku4emriE9Epj5thVb7XU/edit#gid=0

-Please change from your outside shoes to your workout shoes before you walk on the mats. There are plenty of benches to do this and put your shoes into a bin or your bag. Please do not walk around the rollup door to get to the small gym either. It tracks salt (we closed it because it’s more efficient on our heaters). We are locking the side door (small gym) as well so we don’t have all the heat escaping two doors and we can keep it cleaner as the salt is constantly being brought in. Salt = rusting of equipment, barbells, etc. Also, if you don’t bring a change of shoes, you will not be allowed on the rubber mats. Thank you for your cooperation, and, winter sucks.