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With competitions, another Pan Am qualifier and Nationals around the corner, Team MDUSA is putting in work. Check out the Muscle Driver athletes as they knock out a snatch workout in the morning.... |
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Tuesday, 7 April 2015
Team MDUSA Practice - April 1st 2015
Pressure Cooker Mocha-Rubbed Pot Roast
I’m going to let you in on my secret tip for always having healthy, ready-to-reheat entrees in my fridge: I make it a habit to toss a bunch of ingredients for stew into my Instant Pot right before I sit down to dinner with my family. The stew pressure-cooks while I bond over fart jokes with my boys, and it’s ready by the time we’re done eating. It then gets packed into an air-tight container and popped into the refrigerator—it’s a scientific fact that stews taste better the next day—which means I can clean all the dinner and prep dishes at once.
You know me: meal planning ain’t my thing, but my semi-weekly dinner date with my Instant Pot frees me from having to face the paralyzing question of “What the bleep am I serving for dinner tonight?”
With this in mind, I’m constantly on the hunt for new recipes I can modify for my pressure cooker. So when I received a copy of Stephanie Gaudreau’s Performance Paleo, her recipe for Mocha-Rubbed Slow Cooker Pot Roast leaped off the page as a dish that I could adapt for my favorite countertop appliance. Steph gets all the credit for the actual recipe—I just modified the cooking instructions to work in my Instant Pot. (If you don’t have a pressure cooker, make Steph’s original version with a slow cooker!)
I’ve been a big fan of Steph’s blog, Stupid Easy Paleo, for years. Her no-nonsense nutrition advice, fantastic recipes, and eye-popping photos just keep getting better and better, and her cookbook is the perfect embodiment of her many talents. I’ve given copies to a number of my active pals who want to use Paleo to fuel their weekend warrior/fire-breathing endeavors—and they love it.
Recipe note: If you’re watching your caffeine intake or you don’t want your kids to be bouncing off the walls at bedtime, use decaf coffee in the rub and/or in place of the brewed coffee. You can also leave the coffee out altogether—it’ll still taste incredible. For me, I make the recipe as-is so I can enjoy a fantastic protein-packed breakfast that also gives me an extra kick in my step!
Road to Conviction Episode 3: Moving Forward
Monday, 6 April 2015
Froning, Fraser, 15.5
April 6, 2015 – Competition
Workout of the Day *OFF-SEASON PROGRAM* A. Five sets of: Front Squat x 1 rep Rest as needed In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. Six sets of: Power Snatch from Mid-Thigh x 6 reps (these should be fast and continuous, like this demo) Rest as needed, work up as heavy as you can, but stay focused on barbell speed. C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ [...]
Sunday, 5 April 2015
April 5, 2015 – Competition, Performance and Fitness
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with [...]
Friday, 3 April 2015
04/03/2015
Main – CrossFit
Metcon (Time)
For Time:
30 Cal. Ski Erg
30 Hang Cleans (115/75)
20 Cal. Ski Erg
20 Hang Cleans (115/75)
10 Cal. Ski Erg
10 Hang Cleans (115/75)
The post 04/03/2015 appeared first on CrossFit Mayhem.
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