As the roof peeled back and we enjoyed a snowfall WOD...okay, so don't you just hate it when cameras do this! It was still kind of a cool shot however. The chaos of loaded pull up bars and the smell of ripping callus. It is a crossfit thing, you might not understand it unless you are dedicated to your kip/ butterfly.
Warm UP: PVC/BERG
WOD
"Dumb Fran"
21,15,9
DB Thrusters (50/30)
Pull-ups
STRENGTH/SKILL
Handstand/walk on hands skill and technique
*Spend about 20 minutes working on different variations
of handstands. Try both supported and unsupported variations.
Mobility: Trigger Point
Posted: 12 Feb 2011 07:57 PM PST
Chicken Dive InMy mom used to make Chicken Divan when company came over for dinner. It seemed very gourmet at the time because for us it was so different. My mom was a total “health nut” and our normal meals usually consisted of veggie stir fries, big pots of beans or split pea soup and home made whole wheat bread. However; when we had guests she would bust out her Divan with big chunks of chicken and broccoli smothered with a mixture of cream of mushroom soup, mayo, and a touch of curry powder – and of course topped with slabs of melted cheese. It was darn yummy in a really good cafeteria food sort of way.
Yesterday I made my own version and cried a little bit in the process as I mulled over some happy childhood memories of hanging out in the kitchen with my mom.
I hope you can create some great memories of your own with your family while cooking together this weekend…
Chicken Dive-In!
1.5 pounds boneless skinless chicken thighs, (or breasts)
4 cups broccoli florets, cut into bite size pieces
1 cup sliced mushrooms
1/2 cup onions, finely diced
1 cup canned coconut milk
½ teaspoon sea salt (more or less to taste)
1 teaspoon garlic powder
1 tablespoon curry powder
1 teaspoon smoked paprika
Sliced almonds
Pre heat oven to 350. Place the raw chicken in a pan, sprinkle with sea salt and pepper to taste, and add enough water just to cover it. Bring to a boil and simmer for 12-15 minutes for thighs and closer to 20 minutes for breasts. Remove the chicken from the water with tongs and set aside. Add the broccoli to the same water and simmer for 3-4 minutes. Drain the broccoli but save the broth for later – now you have some awesome chicken broth to add to recipes or to make a soup! Cut the chicken into bite size pieces and place in a large mixing bowl. Add the broccoli, mushrooms, onions, coconut milk, and spices and mix well. Spread into a 9×11 glass baking dish and sprinkle the top with sliced almonds. Bake in your pre-heated oven for 30 minutes. Serves 5.
Enjoy!!
Loved the handstand work!!! The workout says its Eva on Beyondthewhiteboard for today.... just fyi!
ReplyDeleteupon having developed an interesting clunk in my right shoulder in my old age i have also noticed an interesting trend in the WODs. every few weeks we have a week that is really shoulder intensive. we had snatch yesterday, DB thrusters today, i predict tomorrow we will do clean and jerk, then friday will be KB snatches.
ReplyDeletealso i had a random thought for a t-shirt this morning, it would be the charlie's angels sillhouette but the girls on the ends would have KB and med ball and the girl in the middle would have a vertical barbell. wonder if anybody's done that. i think it would be hot.
ps. jeff h the goats are pissed at you cuz you kicked butters outa yo house.
Hillary - you ROCK at the handstands...a true vision! Kirk and Andy...TUCK AND ROLL! :)
ReplyDeleteKB - we did do a Charlie's Angels shot a few years back, but didn't use any props, so I think we need a new one with your idea!
BTW - Dave and I are going to have to sell our Warrior Dash slots at 10am as well :( Interested? Call CD at 270-2453 ... we are in for another race if it works out!
Speaking of which, put June 11th on your calendars for the Hiline Hustle Tri folks!!!