LOCO ANNOUNCEMENT
Eating Clean Prepared
Meal orders are due Friday, October 11th by midnight! Please order through Mason’s website by clicking here. Meals will be dropped off on Tuesday by noon in the new AC space. Please plan to pick meals up by 7pm and let Carly or a coach know if you are unable to do so.
Next Week’s Menu:
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Grilled Thai Chicken Satay– Red Curry Dipping Sauce, Gingered Carrots, Snow Peas and Wild Rice-Scallion Cakes
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Cajun Blackened Beef Meatloaf- Demi-Glace, Sweet Onion Jam, Cauliflower-Dijon Casserole, Greens, and Slow Roasted Sweet Potatoes
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Pan-Seared Ocean Perch– Lemon Caper Herb Sauce, Vegetable Ratatouille, Toasted Almond Quinoa
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Char Siu Barbecue Pork Lo Mein- Peppers, Green Onions, Water Chestnut, Stir-Fry Sauce, Bean Sprouts, and Brown Rice Noodles
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Wood Grilled Steak- Chimichurri Sauce, Roasted Green Beans with Harissa, Charred Roma, and Salt and Vinegar White Yams
Order meals by midnight to enjoy the this Grilled Thai Chicken Satay (pictured below)
FRIDAY WOD
A.) “Cherry Blossom”
For Time:
- 21-15-9:
- Russian KbS 53/35
- Abmat Situps x2 (42-30-18)
- Rest 5:00
- 9-15-21:
- Ring Pushups
- Doubleunders x3 (27-45-63)
Level Consideration: Kettlebell, UB Push, Rings, N&C Endurance
Strategy and Briefing: Each of these two Deep Muscle Burn workouts will hit different muscle groups. So hit the first one with no regard for the second workout coming. Move unbroken through the heavy Kettlebell Swings, and catch your breath on the Situps. Keep the Abmat Situps consistent & go straight through. This will be the easier of the 2 workouts. For the second workout, break up the Ring Dips early & often, to avoid early fatigue. Go right into the Doubleunders after finishing a set of Ring Dips — keep them unbroken. Take a brief rest after the Doubleunders before starting back up into the Ring Dips. With ascending reps, be cautious about how quickly you attack the first set of Dips. Expect your shoulders & triceps to be feeling it by the second round.
B.) Shoulder Stability
4 Rounds for Quality:
- 10 Bottoms-up Kb Press R
- 20m Bottoms-up Waiters Walk R
- 10 Bottoms-up Kb Press L
- 20m Bottoms-up Waiters Walk L
