Here are some of the things you may have missed from Dave’s Instagram Live from Sunday in how to break down a chicken (with very little waste)!
Chicken Stock – Chicken bones, Mirepoix (2 parts onion, 1 part carrots, 1 part celery, thyme, parsley stem, peppercorn, bay leaf ) – Just cover with water, bring to simmer (DO NOT BOIL), drop heat to light percolation, skim funk as it cooks. 3-4 hours on stove/1 hour in pressure cooker. Let cool, strain, store (you can freeze)
Roasted Chicken Breast – Marinade is whole grain mustard, salt & pepper, extra virgin olive oil, herbs (best to let sit overnight) – Sear both sides on medium heat then throw in oven until cooked thoroughly
Drums & Thighs – Braise is soy sauce, ginger, garlic, chicken stock. – Place everything in pyrex, loose cover, cook at 325.
Roasted Wings – Marinate in fish sauce, red wine vinegar, garlic, and honey overnight. – Roast at 375 degrees.
Crispy Chicken Skin – Place on sheet tray, stretch them out, season with salt. – Roast at 350. – Adds texture to anything (use in place of bacon)
This week we transition to the majority of classes taught on Zoom- please use ZenPlanner to RSVP for your class and get the relevant meeting locations.
We will still go on Instagram/YouTube LIVE once or twice this week. Keep your eye here on the blog for news and updates!
WORKOUT for Monday 3/30/2020
NO EQUIPMENT OPTION for time: 800m run 50 hand-release burpees 800m run 80 walking lunges 800m run 100 jumping air squats
FULLY EQUIPPED OPTION for time: 800m run 30 db devil’s press 800m run 40 db box step-overs 800m run 50 db front squats
25:00 time cap. Fully Equipped goes with a pair of 50/35/20lbs dumbbells.
2nd Serving: Need More Work?
21s of bicep curls 21s of front delt raises 21s of bicep curls 21s of front delt raises 21s of bicep curls
Change loading as needed, but complete all reps for the full benefit. Ensure good range-of-motion. Posture may change and that’s fine.
Strength Ladder: EMOM x 4 of 1-2-1 handstand pushups, or any other movement you find difficult in large sets.
for time: 30′ suitcase lunge, R 30′ suitcase lunge, L 1600m run 30′ suitcase lunge, R 30′ suitcase lunge, L 800m run 30′ suitcase lunge, R 30′ suitcase lunge, L 400m run
Wear a 20/14lbs vest or pack if you can! Post times to comments.
2nd Serving: Need More Work?
GO OUTSIDE, and respect social distancing. 10/9′ at minimum. That’s your wall ball distance!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-03-28 19:56:152020-03-28 23:24:03Break a Chicken
GET IT?! Catch it at 10am on Instagram LIVE or at the YouTube LIVE video above.
(Yes we’re serious- a 3-year-old will be leading a stretching/kids yoga class. Probably 30 minutes or so. I’ll be in the back doing the “serious” versions of the stretches)
WORKOUT for Saturday 3/28/2020
1-to-13 reps for time: handstand pushup pullup/table row/bent-over row
Post time to comments!
2nd Serving: Need More Work? (Strength-biased)
3 rounds for quality: 21s front raises 21s bicep curls 21s tricep extensions
HSPU Ladder: every 2 minutes on the minute do 1-2-3-2-1 (1:00 work, 1:00 rest)
READ: The Secret of Loaded Carries – T-Nation WATCH: How are your desk ergonomics? All I would ask is can you adjust position frequently enough so that you’re not frozen for a workday?
Front squat should be around 70/50/30kg if you are fully equipped. If “heavy and awkward” is not an option double the reps to 80.
READ: Seattle Station Says It Won’t Carry Trump’s Coronavirus Briefings – Deadline WATCH: Pulling and back exercises are part of the home exercise diet that seem to disappear, especially if you have no/limited equipment. This is why you’re prescribed so many hanging exercises in the gym: both barbell and pullup bars.
LIMITED EQUIPMENT 3 rounds for max total reps: 1:00 thruster 1:00 burpee 1:00 push press 1:00 box jumps 1:00 SDHP 1:00 rest
FULLY EQUIPPED (Find me in that video!) 3 rounds for max total reps: 1:00 wall ball, 20/14/8lbs to 10/9/9′ 1:00 SDHP, 35/25/15kg 1:00 box jumps, 20/16/12″ 1:00 push press, 35/25/15kg 1:00 calorie row 1:00 rest
Not only are they our best friends, but they can work as weights in a pinch!
WORKOUT for Tuesday 3/24/2020
For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.
AMRAP in 10:00 for time: 10 sumo deadlift high pull 10 Right-arm press 10 sumo deadlift high pull 10 Left-arm press
Share rounds completed to whiteboard.
7am: Live workout on Zoom 12pm: Live workout on Zoom, Instagram Live, and Facebook Live 6pm: YouTube Premiere
2nd Serving: Need More Work?
a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve. goblet squats 15-10-8-8-8 good morning 15-10-8-8-8 4
b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve. 12+ Bulgarian split squat/side 20 stiff-leg sumo deadlifts
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-03-23 20:54:112020-03-23 23:30:58Tuesday: Fitness at Home
Share rounds completed (and any extra reps) to comments!
Modify and/or scale the pullups depending on your equipment situation. Got a band, kettlebells, or dumbbells? Do some bent-over rows or seated rows! If going for HSPU don’t kick a hole into your drywall.
2nd Serving: Strength
AMRAP in 9:00 of 15 band press 15 band overhead tri ext 15 band bent over row 15 band reverse curl
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-03-22 19:01:022020-03-23 17:47:10Monday, CINDY, MARY
