20min AMRAP
20mins AMRAP
5 Barbell Squats
10 Ring Dips
15 TRX/Dumbbell Rows
1rd = 30pts
Taco Chicken Wings w/ Guac Dip
Taco Chicken Wings with Guac Dip
Unless you make your own ranch or blue cheese dressing, you’re eating a lot of omega-6 laden seed oil and other fraken-ingredients. So….let’s just remove all doubt and guilt and make good ole fashioned guacamole to dip some taco spiced wings in.
Ingredients
- 3 lbs chicken wings
- F.O.C. (fat of choice)
- 2 t garlic powder
- 2 t chili powder
- 1 1/2 t salt
- 1 t smoked paprika
- 1 t regular paprika
- 1/4 t cayenne pepper
For the Guac Dip
- 2 avocados
- 1 lime, juiced
- 1 handful cilantro, chopped
- chili garlic sauce, to taste
- salt
Method
Move the oven rack to the upper-middle part of the oven. Place the oven on broil. Now, let’s go to wing school and learn how to prep the wings:
Save the wings tips for a quick chicken stock.
Mix the spices together. Coat the wings in the spice mix along with a few tablespoons of your F.O.C (melted). Place the wings, skin side down, on a baking sheet. Broil for about 12 minutes on this side, until crispy. Use a pair of tongs to flip over the wings to skin-side up. Continue to broil for about 20 minutes, until the skin is super crispy.
For the Guac Dip
Blend all ingredients together in a food processor, or just use a fork to smash everything together.
Stolen From HERE!
Deviled Eggs
Deviled Eggs
- 5 large hard boiled eggs, cooled and shelled
- 1-2 tablespoons Vegenaise
- 1 tablespoon dijon mustard
- ¼ cup minced parsley
- ¼ cup (very finely) diced celery
- 1 teaspoon minced shallots
- ¼ teaspoon celtic sea salt
- ¼ teaspoon pepper
- paprika for garnish
- Cut the eggs in half and remove the yolks
- Place the yolks in a bowl and mash
- Stir vegenaise, mustard, parsley, celery, shallots, salt and pepper into yolks
- Spoon filling into egg whites
- Keep refrigerated until serving
- Sprinkle with paprika, or if you’re feeling zany, use smoked paprika
- Serve
Makes 10 Deviled Egg Halves
Stolen From HERE!
Beauty Of MY sport!
I have chosen a sport where I can walk in a box and feel just as at home as I do in my box.
I have chosen a sport where I can bring friends/family and they will feel just as welcome as I do.
I have chosen a sport where I can attend an “open gym” time AND bring my Grandmother and Aunt Barbara who have never done crossfit before and they can feel just as comfortable as I do inside the box.
I have chosen a sport where I can workout alongside my Grandmother, Aunt Barbara and mother and even at all different levels of fitness, we can all benefit from it just as much.
Today was just another reminder of the beauty of my sport, crossfit. Feeling some serious guilt on the amount of food I consumed yesterday (not all paleo) and all the pics on the various social media feeds of my fellow athletes working out, I posted on facebook the desire I had for an open box (previous research before traveling I discovered that all the boxes I knew of were going to be closed) in the area I was in (Cypress). Thanks to Leah Shullenberger, she connected me to the owners of G Bar 3 Crossfit because she heard they were having open gym. After a few text I had an address and an owners name. I asked my mom to join me and that perked interest in my Aunt Barbara who has expressed interest in crossfit which perked interest in my grandmother. I struck while the iron was hot and told them they could just stretch some of their sore muscles from the Turkey Trott we did yesterday. They were in! As we drove there I couldn’t help but to pinch myself and see if I would wake up from this dream. I was headed to a crossfit box to workout with my Grandmother, Aunt and Mother…3 generations worth!
We got there and was greeted by the owner Mike and one of his coaches Suzanne Wright. There was 2 others working out, one was in town from deployment and dropped in (he did an iron cross on the rings during his WOD). This was open gym format so there was no set WOD for us to do, we were own our own. This means I had to come up with a WOD for all of us to do with all of our different levels. I had to make sure my mom benefited having over a year of experience in CF. I had to come up with a WOD my grandmother who has never done crossfit before but needed some serious scaling. I had to come up with a WOD for my Aunt who has never done crossfit before but is already in good shape. A WOD where we could all have fun and wouldn’t be injured or sore all with keeping the idea of community. The first thing that came to mind was FRAN. Fran is very scalable and everyone could benefit from it. For those that don’t know, Fran is:
21-15-9
Thrusters (65/95)
Pull Ups
I explained to them what they were going to do and how it was easy to scale, but yet they would still get the benefit from the WOD. They were in!! I had to get them warm. We did a quick 250 row for my Aunt and Grandmother and a 500m Row for mom and me. We then did a dynamic warm up. I then brought out the PVC pipe and we got our shoulders warmed then I talked about the movements, thrusters and pull ups/ring rows. I told my grandmother, Pat Pat, she was going to stick with PVC pipe and I got a 15# bar for my Aunt. My mom was in charge of setting up her bar (she did 40#). We then moved to the rings where I explained to them they were going to do ring rows versus the RX Pull ups. We discussed how to scale pull ups by doing ring rows. We talked about the foot placement and how to make it harder and easier. Mom set up her bands for pull ups. I asked them if they had and questions and they were set to go. Before 3-2-1 was called, I explained to them that we could even scale reps to 15-12-9. This made Pat Pat feel better. Therefore Fran looked like this: Mom: Aunt Barbara: Pat Pat:
21-15-9 21-15-9 15-12-9
Thrusters 40# Thrusters 15# Thrusters PVC
Pull Ups (blue band) Ring Rows Ring Rows
3-2-1 was called and they were off!! Is this really happening??? I was really watching my Mom, Aunt AND GRANDMOTHER do Fran!!
 |
| Mom |
 |
| Aunt Barbara |
 |
| Pat Pat |
After “TIME” was called, we put our equipment away. My Aunt rowed 1000m and Pat Pat walked about 300m. I went over some band stretching (yes I prob should have done that before but I was just too excited). THANK YOU Crossfit G Bar 3 for making this experience one I will NEVER forget.
It chokes me up to write this because I’m so PROUD and BLESSED to be a part of this AMAZING, CRAZY, LIFE CHANGING sport called CROSSFIT!
Cold Bar Concept
This awesome concept/method (call it what you will) is something I picked up from my Strongman Cert with Hybrid Athletics….If you are looking to add certs to your list, this is one of them. During our Q&A post lunch, Rob Orlando talked about the “Cold Bar” concept. His example was he wanted to get better at bench so he set up a bar loaded with something he could do in his sleep; cold. Where he didn’t need warm up, he could walk down to the basement perform 1 rep and walk away. He would leave the bar set up and perform this periodically through out the day. Nothing more than one rep. He said he would do any where from 1-15 reps per day on random. In just a few weeks his bench press drastically increased. For me, I am going to do this with C2B Pull ups. I’m not the best at them so doing more than one makes me roll my eyes, LOL. Therefore if I can do 1 rep multiple times through out the day (I have no excuse because I have a pull up bar at my casa and both the gyms I train). If I can just do 1 rep, then when I see multiple or Max UB I won’t roll my eyes as much!
What is your goat? Where can you apply this concept?
