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15min Cut Off
Straddle GM 2 x 13(+15s) 10min Cut Off Body-line Holds 2 x 60s c2w HS/ Pike Shaping 2 x 60s 10min Cut Off Back Bridge Push Ups 2 x 10 (+10s) Straddle GM Pancakes 2 x 13(+15s) 15min Cut Off Monkey bars 4 x 8m Back Arches 2 x 13(+15s) 
1) Clean & Jerk (from blocks) 4 x 3
2a) Front Squat 4 x 3 2b) Strict press 4 x 3 3) Row 2km - This is a Benchmark so give it everything! 20 min AMRAP
Rope Climb x 5m 30 min AMRAP Ring Routine: Muscle Up x 2 + Ring Dips x 2 + Front Support x 10s + L-Sit x 10s + German Hang x 10s + Front Lever x 10s 
Sina doing his thang
1a) Hang Snatch (from blocks) 4 x 3
1b) Burpee Box Jumps 4 x 8 2a) Hang High Pulls (from blocks) 3 x 3 2b) Sn. Grip 1st Pulls 3 x 3 3) Back Squats 4 x 3 20min AMRAP
Planche Holds 4 x 10-20s Front Lever 4 x 10-20s 20min AMRAP Skin the Cat 3 x 3-5 reps Back Bridge Plank 3 x 30s 10min AMRAP Double Unders Practice Every stop earns 5 Box Jumps @ 24/20'' 15min Cut Off
Monkey bars 4 x 8m Straddle GM 2 x 13(+15s) 10min Cut Off Body-line Holds 2 x 60s c2w HS 2 x 60s 10min Cut Off Back Arches 2 x 13(+15s) Straddle GM Pancakes 2 x 13(+15s) 10min Cut Off Handstand 3 x 30-60s Bent Arm Strength
Strength: Muscle Ups 4 x 3-5@4313 HSPU 4 x 3-5@4121 Rest 2 min Ring Routine: MU x 2 + Fwd Roll x 2 + L Sit + Sh.Stand + Ring Dips x 2 + Inv. Hangs + Back Lever + Front Lever What Does It Mean to Be Fat-Adapted? When describing someone that has successfully made the transition to the Primal way of eating I often refer to them as “fat-adapted” or as “fat-burning beasts”. But what exactly does it mean to be “fat-adapted”? How can you tell if you’re fat-adapted or still a “sugar-burner”? I get these and related questions fairly often, so I thought I’d take the time today to attempt to provide some definitions and bring some clarification to all of this. I’ll try to keep today’s post short and sweet, and not too complicated. Hopefully, med students and well-meaning but inquisitive lay family members alike will be able to take something from it. Read more: http://www.marksdailyapple.com/what-does-it-mean-to-be-fat-adapted/#ixzz32GT6oIO6 STRENGTH & POWER
20min Cut Off 1a) Hang Snatch (from blocks) 4 x 3 1b) Box Jumps 4 x 5 15min Cut Off 2a) Hang High Pulls (from blocks) 3 x 3 2b) Sn. Grip 1st Pulls 3 x 3 3) Back Squats 4 x 3 
QDR Circle (in progress) Baby!!!!!
Skill/Strength:
1a) Planche Holds 4 x 10-20s 1b) Front Lever 4 x 10-20s Strength: 2a) Skin the Cat 3 x 3-5 reps 2b) Back Bridge Plank 3 x 30s Conditioning: 15min AMRAP 3) Double Unders Practice Every stop earns 1 x 10m Bunny Hops Perfect Roasted Chicken Every home cook should have a no-fail recipe for roasted chicken, one you can count on to always deliver golden skin and well cooked, moist, flavourful meat. So what’s the secret? Well, there are several: Buy Smaller Chickens Smaller chickens – those weighing 4 1/2 pounds (2 kg) or less – cook fast and evenly, resulting in moister meat. Unfortunately, many stores only sell whole chickens that weigh 5 pounds (2.5 kg) or more. However, if you get stuck with a big chicken, pre-seasoning can help. Pre-Season the Bird No matter what size of bird you have, salting a chicken in advance will make the meat (especially the white meat) more flavorful and tender. Ideally, salt the chicken 24 hours ahead of time, but even a few hours can make a difference. Season Liberally As a general guideline, use 1/2 (2.5 ml) to 3/4 teaspoon (4 ml) of kosher salt per pound. Don’t rub the salt directly onto the meat; only rub it on the skin and sprinkle some in the cavity. For extra flavor, add any of your favorite spices to the salt mix and/or tuck fresh herbs under the skin. Dry Skin = Crispy Skin If you love crispy, crackling skin then moisture is the enemy. According to the USDA, there is no need to rinse a chicken before cooking it. Take the bird out of its packaging and pat the chicken dry really well with paper towels. Consider keeping the chicken uncovered in a refrigerator overnight (after salting it) which helps dry the skin further, then pat the bird dry again before putting it in the oven. Rubbing butter or oil on the skin can create moisture that prevents crisping up. And don’t baste the chicken while it roasts. Don’t Roast a Cold Bird Let the chicken rest on the counter for 30 minutes before putting it in the oven. A cold chicken directly from the refrigerator won’t cook evenly. Use High Heat Roasting a bird in a 475 ºF (246 ºC) or 500 ºF (260 ºC) oven might seem crazy (and will create a little bit of smoke) but the results are reliably stunning; crisp skin and moist meat. Roasting at lower temperatures just prolongs the cooking process, making dry or even undercooked meat more likely. Use a Thermometer You’ll always pull the bird out at the right time if you know exactly what the temperature is. Inserted into the thigh, the thermometer should read 165 ºF. (74 ºC) Follow the tips above or the recipe below and you’ll roast a perfect chicken every time. Serves: 3 to 4 Time in the Kitchen: 10 minutes of prep and approximately 1 hour of cooking time (plus 24 hours to pre-salt the bird) Ingredients:
Remove everything from the chicken cavity and cut off the clump of tail fat right outside of the cavity. Thoroughly pat the chicken dry. Use your fingers to loosen little pockets of skin over each breast and thigh so the skin separates from the meat. Tuck 2 sage leaves/thyme sprigs into each pocket of loose skin so the herbs are touching the meat. Mix together the salt and pepper (and other spices) and rub all over the bird. Season the breasts more heavily than other parts of the bird. Sprinkle a little bit of salt and pepper in the cavity. Loosely cover the chicken with a large paper towel or leave it uncovered. Refrigerate the chicken for 24 hours. Remove the chicken from the refrigerator and pat it dry again. Let it come to room temperature for 30 minutes. Tuck the wing tips in or cut them off. Preheat the oven to 500 ºF (260 ºC). Place a rack on the second level from the bottom. Put the chicken in a roasting pan or cast iron skillet breast side up. Slide the pan into the oven so the legs are in the back of the oven. This is so the legs/thighs, which take longer to cook, are in the hottest part of the oven (the back). Roast the chicken for 10 minutes then give the bird a shove with a spoon or spatula to loosen it from the pan so it doesn’t stick. For the remaining roasting time, don’t open the oven door or disturb the bird. Keep your oven fan on and plan to open a window, as roasting at 500 ºF does cause a little smoke. Plan to roast the bird for 10 minutes per pound (50 minutes for a 5 pound chicken) and then check the temperature. When the temperature near a thigh is 165 ºF (74 ºC), the chicken should be done. Carefully remove the pan from the oven, watching out for hot grease. Remove the chicken from the roasting pan, pouring any juices that have accumulated in the cavity back into the pan. Let the chicken rest on a cutting board or plate for at least ten minutes before cutting into it. Add a little bit of water or chicken stock to the roasting pan or skillet and bring it to a simmer on the stove, scraping the bottom of the pan to release any bits stuck to the bottom. Simmer the liquid to reduce it by half before serving it as a sauce for the chicken. Read more: http://www.marksdailyapple.com/perfect-roasted-chicken/#ixzz324iBEyv0 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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