Tester: Football Gone Bad!
Three five-minute rounds, with one minute to accrue max reps at the following stations:
Thruster, 95/65
Push Up
Double Under
Row (calorie)
Box Jump
One minute to catch your breath between rounds. Max reps wins it.
You guys asked for it, so we’re bringing them back… Brayson and Brandon of Krav Maga Spokane will be giving another women’s only Krav Maga – self defense seminar at CF CDA. Make sure you sign up in the comments section and let us know how many friends are coming as well. The guys need to know how many pads to bring.
The seminar is scheduled for Saturday, Oct. 29th from 12:30-3 pm. This is open to anyone so feel free to bring your friends. Cost is $30.
“Hearts a-Flutter”
Teams of two, with only one person working at a time:
5 sets each of:
25 Kettlebell Swings
30 Flutter Kicks
400m run
*We are welcoming in new athletes from the most recent Boot to class! New athletes MUST check in with a coach prior to beginning the workout, in order to properly adjust the workout to their abilities. Check the Boot Board, if your name is up there, check in!
Also, our next Boot Camp starts tomorrow! Bring a buddy, claim your $50!
No big deal.
Tori has been one of the most consistent athletes we have had the pleasure of working with over the last 2+ years. Like DVG, who we featured a few weeks ago, she was one of our first Boot Campers. When Tori came to us, I think it is safe to say she was a bit… …skeptical. She stuck with us after her initial four weeks, even though we made her “pole dance” her squats for a solid 3 months due to a tiny case of quad dominance and tight ankles. Over time, she really began to develop as both an athlete and a lynchpin of the CFCd’A community (you will have to thank her when you are enjoying recipes from the upcoming CFCd’A cookbook). Her love for CrossFit and her desire to constantly better herself are infectious, and any class she is a part of is the better for it. Now, at 50 years old, she is throwing up some big weight, and making it look easy. Nice job, Tori!
For some reason, cooking with whole birds can be a scary step to take in the kitchen. However daunting it may seem, whole bone-in chicken is also one of the most economical meats you can buy, and you can really stretch the value if you use the carcass to make stock.
There are many ways to roast a chicken. This is my preferred method because of the minimal fuss factor. It produces a tasty, moist chicken — not a beautifully trussed and golden holiday table centerpiece. The cooking time is long, but there is not a lot of hands on time required so this is a good meal to fix on a weekend you are going to be around the house. I like to roast two at a time so there are leftovers.
You will also need some type of chicken roasting set up – an elevated rack inside a pan with sides is ideal, something like this. Having the chicken elevated above the juices is what creates a crispy skin.
The recipe looks long because there is a lot of explanation about the process, but each step is actually very simple. Give it a try!
Beaten with the ugly stick, but tasty!
Simple Roast Chicken
1 or 2 “young” chickens, appx 5 lbs each ($.99/lb at Costco, but can be found cheaper if you look for a sale)
any oil (I used bacon fat once, and it was delicious)
lots of salt
fresh ground pepper
your favorite herbs or spices (my favorites are rosemary and thyme)
optional – smashed garlic, lemon slices, or onion to stuff in the cavity
Preliminary food safety info – The USDA’s most recent recommendations state that there is no need to rinse your meat or poultry; I think they are concerned about cross-contamination from splashing poultry water around the sink. Personally, I think if you are capable of exercising some common sense and basic hygiene practices rinsing poultry is a good idea, but the choice is yours. If you rinse, lay out your oil, herbs and salt/pepper in a few small bowls before you handle the raw meat, lay some paper towels down in a clear area away from other foods and clean dishes, disinfect the sink and surrounding area, and wash your hands well with hot water and soap when you are done handling the raw meat and before you touch any food or prep surfaces.
Step 1 – Preheat the oven to 425 degrees F. Lay several thicknesses of paper towels in a clear area by your sink. Remove the bird from it’s bag along with the absorbent pad (if present), then remove the neck and any loose organs from inside the bird. Rinse well with cool water, inside and out, then place the bird on paper towels. Pat dry with more paper towels, including the cavity. Place the bird in the roasting pan. Using a pair of kitchen shears, or very carefully with a knife, trim the loose skin and fat away from the cavity so it is nice and open.
Step 2 – Season the inside of the bird with liberal amounts of salt, pepper, and spices. Try to get the chest and back side as well. Throw in a couple smashed garlic cloves if you are feeling adventurous, but avoid packing the cavity with anything. We want the bird to have a relatively open cavity so it cooks from the inside as well as the outside. Now use your hands to coat the entire bird in oil (wash your hands well and dry…), place the bird breast side down and season with salt, pepper, and herbs of your choice. Use a heavy hand with the salt and spices. I mean, really cover that bird with salt and herbs.
Step 3 – put the bird in the oven, set a timer for 30 minutes. After 30 minutes, decrease the oven to 335 degrees F, carefully flip the bird breast side up, season the front just as heavily as the back, put it back in the oven and set the timer for an hour. The easiest way to turn the bird over is to poke one fork in the breast under the neck, and put another fork in the cavity. Try to avoid poking the bird more than necessary to turn it.
Step 4 – check for doneness after the timer goes off. My 5 lb bird needed another 15 minutes or so, but yours may need more or less depending on weight of bird and variances in oven temperature. Unlike with some other meats we aren’t going to use a thermometer to determine when it’s done. Using a fork or a piece of cloth, gently pull up one of the chicken legs, then the other. If the legs pull away and separate at the joint and the juices around the joint are clear, it’s done. If the leg is still stuck tightly to the bird and the juices are pink, throw it in for another 10 minutes and recheck. Be sure to let it rest for at least 10 minutes before serving.
This is about how it should look when it's done
?If you plan to make stock, save the drippings from the pan and the stripped down carcass. You can freeze these until you have several ready to go. Making your own chicken stock is easy and it’s super nutritious, but that’s a whole other post!
Instructor led line drills, get lathered up! It’s the last day of Boot Camp, everyone gets a crack at:
“Boot Camp Final WOD”
Run 200m
21-15-9 Squat, PSU, PLU
Run 200m
If you are totaling on Saturday: 2×10 sets of a light “Bear”, and roll out.
If not:
Front Squat 3×8, followed by
L-sit :30, followed by
Parallette Shoot x15
Start with:
Clean to Strict press, 5×8 then move on to:
“Asses of Fire”
5 RFT
20m OH Walking Lunge 45/25
10m Ab Disc
Run 200m
Fresh, this does not mean you can rip ass during the workout.
Pukey’s bucket
5-10-15-20-25-30 reps of
Double Under, Push Up, Kettlebell swing (russian)
Rx+: triple the DU’s. Don’t have DU’s? Attempt 1/2 required reps, triple the remaining number of reps in singles.
Swing with as heavy a weight as you can.
“Be nice to the teacher day at CrossFit”
5 rounds, instructor led of:
Deadlift 5×8 @ 30X1 ascending (this is tempo, don’t get your panties in a bunch),
After each Deadlift perform 8 rollouts with your barbell,
After each rollout perform 10-15 Chest to Bar Pull Ups,
then Jog 200m backwards.
WOD poetry.
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Email: info@crossfitcda.com
Phone: (208) 623-8136
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