WOD-MOD wk 13 {back in action!}

I know, I know....tt has been a while, far too long. I have been busy getting into the routine of school, a new job and upping my cycling training for some summer events - all of which I have thoroughly enjoy, but it has all put the blog on the back burner. BUT, it is time to get back to the blog.

We each did our own MOD's earlier in the day.  I made a trip to the crossfit gym and enjoyed a killer 30 minute WOD while Meredith ran 10 miles (she is still training for a marathon on June 2).  

WOD {workout of the day}

This was an fantastic workout- long and hard- just what I wanted. 

AMRAP 30 minutes at Stoneway Crossfit

8 KB Swings

Walk 10′

8 Push ups

Walk 10′

8 Box Jumps

Walk 10′

8 V-ups

Notes:

• You could easily do this WOD at home or the park by omitting the KB swings or subbing a different exercise. Possible exercises to substitute : sit-ups, lunges, tricep dips...
• Use a bench at the park for box jumps.

WOD-MOD {WK 7}

This was a great WOD-MOD night. This workout was 25 minutes of craziness followed by some tasty, now I mean tasty steak.
 
WOD {the bike and the medicine ball: oh joy!}

WOD 
Set interval timer for 6 rounds of:

3min/10seconds/1min15seconds/10seconds

(last round you will only do the 3min spin)

3min spin - go hard!!!

10second transition 
1.25min Thrusters w/ 12# medicine ball

10second transition

3min spin

10second transition

1.25min bomber push ups (here is a video and another)

10second transition

3min spin

10second transition

1.25min Russian Twist w/ 10-12# med ball

10second transition

3min spin

10second transition

1.25min lunges w/ 10-12# med ball overhead

10second transition

3min spin

10second transition

1.25min Prisoner Get-ups

10second transition

3min spin

Variations:

• No bike? You can easily replace spinning with running, rowing or jump roping.    

We topped off this 25-minute joy of a workout with 10 minutes of core work. 

 

MOD {Alton Brown's broiled top sirloin w/ walnut pesto}

Alton Brown is incredible, just sayin'. Often times when I need a little inspiration for cooking, I just make my way over to google (what would we do without google?) and type in whatever I am craving followed by "Alton Brown"- I really do love him. You should really try this, you will thank me. It was Wednesday morning and I was craving a little red meat for the WOD-MOD festivities, sooooo I went to google and typed in: steak + Alton Brown. Boy was my mouth salivating while looking at the search results. There was one recipe that caught my eye.  It was for top sirloin in the oven and the I was very intrigued by the cooking method. I had found inspiration and was ready to eat some steak....I just had to wait about 12 hours to cook it. :-)

The menu:

broiled top sirloin w/ walnut pesto

spicy butternut squash

simple spinach salad

spicy roasted butternut squash

1 butternut squash

olive oil

1-3 teaspoons of Tosca Reno's exotic spice mix* see bottom of post

spicy curry salt (or salt of choice)

1.  Preheat oven to 400 and lightly oil or line a rimmed baking sheet with parchment paper.

2.  Peel and cube the butternut squash.

3.  Transfer to prepared sheet. Toss with olive oil, spices, salt and pepper. Spread out in a single layer.

4. Place in the oven. Roast, tossing occasionally, until just tender and golden brown, about 25-30 minutes. 

5. Cover with foil until you are ready to eat. 

*if you are cooking the steak after, immediately turn the oven to the broil setting.

Variations:

• If you prefer less spice, add just salt and pepper or spices of choice.

alton brown's top sirloin (one of many)

from foodnetwork.com- it even includes a video!

2 top sirloin steak, 1 to 1 1/4 inches thick

olive oil

salt and pepper

Method

1. While you roast the squash, let steak rest at room temperature for 20-30 minutes. After it has rested, brush all sides of the steak with oil. Salt and pepper, to taste.

2. Place one rack in the bottom position with a rack directly above it. 

3. Preheat oven to the broiler setting. With some foil, make a "foil snack. This will be used to keep the door ajar so that the oven wont get too hot. Make a foil "tray" for the bottom rack of your oven - making sure to have edges.

4. Turn your fan on and maybe open a window- it can get a little smokey! Place the steaks directly onto the rack (the one directly above the bottom one). Cook for 4 minutes. Flip and cook for another 4 minutes. 

4. Move the rack with the steaks to top position in oven, moving rack with foil and drippings just underneath, and cook for 1-2 minutes per side. 

5. Transfer steak to wire rack (or cutting board in our case) and rest for 3 to 5 minutes. The cooking times gave us medium rare doneness - adjust times as your desire.

 We topped our steaks with with Everyday Paleo's dairy-free Walnut Pesto.

*exotic spice mix
   from Tosca Reno's Eat Clean Cookbook

1 teaspoon cumin
1 teaspoon pepper
2 teaspoon paprika. sweet paprika is prefereed
1 teaspoon cayenne pepper
1 teaspoon cinnamon
1 teaspoon sea salt
1/2 teaspoon anise seeds
1/2 teaspoon nutmeg

1. Combine all ingredients in a bowl.
2. Store in an airtight container.

A note on Alton:

• Alton really is amazing. His recipes are so tasty. Not only does he do savory dishes, he also has some phenomenal dessert recipes! Many of his recipes found on the Food Network include funny and quirky how-to videos.  -check.him.out-

WOD-MOD {wk 3} Renegade Rows and Green Curry

Week 3 is here - yahoo! Let's get right to it. :)

WOD {Sorry, no name for this one}

*There are links below for examples of some of the exercises

Yes, we had someone take a photo.

Part 1

For time:

·         10, 9...2, 1 Renegade Rows w/ 15 or 20# dumbbells (1rep= R/L row, pushup)

·         1, 2...9, 10 Burpees!!!

Part 2

Partner workout:

5 rounds of:

Partner 1 - spin, row or run for 2 minutes while partner 2 does 2, 1-minute exercises.

Round	Minute 1	Minute 2
1	Sit-ups	Thrusters w/ 10# plate
2	Alt. DB swings	plank
3	wipers w/ weight	Push-ups
4	superman	Walking lunges w/ 10# overhead
5	Russian twist w/   10# plate	DB swings 30#

Links to exercises:

Renegade Rows

Wipers - we did this while holding a 35# Dumbbell

Superman and another superman link

Russian Twist

WOD-MOD Wednesday {wk 2}

Here is the second edition of WOD-MOD Wednesday! We are still taking ideas for different names. We need something about a workout and a meal.

WOD: 3 for 1 - what a deal!!

Warmup 
10-15 minute run followed by stretching!

EMOM= Every minute on the minute
EOM= Every OTHER minute 

#1
Tabata bike
8rounds of:
20seconds work 10seconds rest
EMOM for 10 minutes of:
5/5 Dumbbell (DB) or Kettlebell (KB) Snatches * see variation below
5 Burpees
1minute rest 

#2
Tabata bike
EOM for 10 minutes

15 DB or KB Swings (we used 30lbs) * (this is a great video on kettlebell swings)

10 Pushups
1minute rest 


#3
Tabata bike 
EMOM 10minutes:

5 sit ups, with weight (optional)

10 squats

10 situps (or 15 depending on how long it takes you)

....and you are D.O.N.E (after some stretching, of course!)

Notes:

•  The snatch is an advanced move, you can substitute dumbbell thrusters instead.
• With the three Tabata's, this is a looong workout. You can break the tabata's in half and just do 4rounds. Or maybe just do one set, rather than all 3. Work at your level - you get what you put in!
• If you don't have access to a stationary bike you can substitute sprints, jumping jacks or even running in place for the tabata's.