WOD-MOD Wednesday {wk 1}

I am sure you are wondering what on earth is WOD-MOD Wednesday?  Let me give you a little history.  About a year ago I was introduced to my WOD-MOD partner in crime, Meredith, through my best friend Sarah. (They are both crazy smart, pipetting all day in a lab trying to find cures to infectious diseases.)  Meredith and I have become great friends over the past year- our bond has definitely been fitness and food. She is just as crazy about working out and cooking yummy food as I am, she'll even go on 100 mile bike rides with me! A few months ago I invited Meredith to join me at the Y for a workout (WOD) and follow it by cooking up delicious meal (MOD) in "Leah's Kitchen" (an actual check in location on Facebook, thanks to Meredith!).  It instantly became a standing Wednesday date and as a result, we concluded we must blog about it. So, here the first post of many in the WOD-MOD series.

*Our title for this series is a work progress. Please post any title ideas in the comments. Thanks!
WOD-MOD Wednesday {wk 1}

WOD (Workout Of the Day)

Strength:

Deadlift 5 sets of 5, increasing weight. 

 

WOD of Death

Part 1. 

AMRAP 15min (AMRAP= AsManyRoundsAsPossible)

5 dumbbell push press (#20 DBs -Mer, #25 DBs-Leah)

7 box jumps
* every minute do 3 burpees

Rest 2ish minutes, THEN do:

Part 2.
10 min ascending ladder
1 Push-ups
2 sit-ups
(1 pushup, 2 situps. 2 pushups, 4 situps.....8pushups 16situps)

Wow, we were DEAD after the this- hence the name WOD of Death.

*This WOD is a mashup of different workouts I had seen on different crossfit websites - I can spend hours checking sites and putting different workouts together. It is just so much fun!

MOD (Meal Of the Day)

Every Monday I buy a rotisserie chicken at Whole Foods, it is $3 off the regular price- awesome deal.  Knowing this, Meredith found a fabulous recipe on one of my favorite blogs, Nom Nom Paleo- check it out, paleo eater or not! On the menu: Asian Almond Chicken Salad.  Boy, were we glad that we were making this super quick and easy meal. We were STARVING after the WOD of Death. Even for how hungry we were, this recipe left us with a good amount of leftovers, always a plus! We followed Nom Nom's recipe pretty closely with a few ingredient changes because we didn't have what was on the recipe.

 Our lovely setup!

Asian Almond Chicken Salad

For the sauce:

3 tablespoons creamy almond butter
2 tablespoons Red Boat fish sauce

2 tablespoons of freshly squeezed lime juice

1 tablespoon of rice vinegar

2 tablespoons of unsweetened applesauce

½ teaspoon of crushed red pepper (optional)

For the salad:

3 cups of shredded cooked chicken
3 medium carrots, peeled and julienned

1 granny smith apple, sliced

Handful of cilantro, roughly chopped

Handful of basil, cut in chiffonade

1 large head of romaine lettuce, torn into bite-size pieces.
(We one bag of hearts of romaine- it was 2 for 1!!)

1 lime for garnish (optional)

Method:  

1. In a small bowl, whisk all the sauce ingredients together. 

2. In a large bowl, mix together all the salad ingredients except the romaine.

3. Add the sauce to salad ingredients and mix until incorparated. 

4. Serve on top of a bed romaine and garnish with a lime wedge.

 Eat up!

Varitions:

• You can substitute any nut butter for almond. 
• Use the leftovers in a lettuce wrap or if you have gluten in your life, throw it on a salad. 
• Non-meat options: tofu, quinoa, Field Roast (a local Seattle company)
• Possible additions: celery, currants, raisins, avocado

Tips/Tricks:

• To save time, buy pre-cut bags of romaine. We saved money doing this, 2 for 1, baby!!
• Buy a rotisserie chicken. It saves so much time and makes it super easy.
• If you don't have a julienne peeler, simply shred the carrots.

Plan Ahead:

• If you know you are going to have this for dinner and have a little time the night before or morning of, you can do steps 1 and 2, except for slicing the apple.  Cover everything and keep in the refrigerator.