Whole Life ChallengeThe Final Week
Final baseline workout and measurements happen
this Saturday, 10:00 a.m. at Alto Park
For those who want a refresher, here’s the baseline workout:
- 9 Minute AMREP
- 7 Kettlebell swings ( 24kg/16kg)
- 7 Burpees
- 50m Run
Remember: the same weight used during the baseline must also be used at the end of the challenge. Watch Andy’s demonstration of the dos and don’ts of each movement:
The Kitchen WOD: Fin, Feather, & Fur
This week’s Kitchen WOD takes you back to the basics with links to recipes that will have you cooking like a culinary graduate. Check out these links for a refresher course how to prepare the perfect slab of steak, the finest fowl, and some salubriously wonderful salmon!
Fin Theory: Professor Morimoto offers a lesson on fish in the Men’s Health blog
Fur 101: we learn how to cook a steak like a boss.
Advanced Feather Cookery: Chicken Drumsticks, Ethiopian Style Recipe
Prep time: 10 minutes
Cook time: 2 hours
You can do this with chicken wings or thighs, too, but don’t use breasts — they will dry out.
3-4 pounds chicken legs, thighs or wings
2 Tbsp peanut oil, or melted butter (or ghee)
Lemons or limes for serving
2 Tbsp sweet paprika
1 Tbsp hot paprika, or 1-2 teaspoons cayenne
2 teaspoons garlic powder
1 teaspoon ground ginger
1 teaspoon ground cumin
1 teaspoon onion powder
1 teaspoon black pepper
1 teaspoon ground fenugreek
1/2 teaspoon salt
1/2 teaspoon ground cardamom
1/4 teaspoon ground cloves
1 Preheat oven to 325°. Coat the drumsticks in the peanut oil or melted butter, then sprinkle with salt.
2 Mix all the spices together in a small bowl. In a large bowl, mix half of the spice mix with the chicken, then arrange the drumsticks in a casserole dish lined with enough foil to make a package; you will be cooking these legs covered for most of the time.
3 Sprinkle more of the spice mix over the drumsticks. You can use all of the spice mix, or stop whenever you want. The more mix, the spicier the chicken. Fold over the foil to seal up the drumsticks and bake for 90 minutes.
4 At 90 minutes, open up the foil packet to let the chicken continue to cook uncovered. Continue cooking for at least another 15 minutes, and as long as you like. I like the meat to almost fall off the bone on my drumsticks, so I cook uncovered for another 30-45 minutes.
5 To serve, baste with a little of the sauce that forms at the bottom of the pan, and use the rest to flavor some rice or flatbread. Squeeze some lemon or lime juice over the chicken right before you serve it. A green salad is a good side dish, too.
Yield: Serves 6-8.
Not going to make it to the gym for your daily workout? No problem! CrossFit Santa Fe has you covered with TWO sweat-inducing, no equipment necessary workouts snagged from the Success Journal 3.0. This week: workouts #4 and 6.
# 04. Rep Rounds for Time
- Walking Lunges
#06. One Round for Time
- Run 1000 meters (approx. 3 – 5 min.)
- 100 Squats
- 50 Push-ups
Out of all the challenges presented during the Whole Life Challenge, this week’s is the most important of them all. It represents every major goal of the WLC. For those who haven’t read about it on the WLC site yet, here’s the post:
Your weekly challenge for Week 8 is to create 3 goals to be achieved by this time next year.
What does that mean?
- Goals can be in any area: Fitness, personal life, professional life, health, food, etc
- Goals must satisfy the SMART criteria:
- Specific – They must specify what will be achieved, with whom, where, etc.
- Measurable – Concrete criteria (like real numbers) for measuring progress and completion
- Actionable – You must be able to take actions to move them forward
- Realistic – They must be achievable BY YOU
- Timely – They must have a BY WHEN date
- Each goal must have at least one action that you can take immediately to start it moving forward
- You may use your coach or fellow participants to evaluate your goals by the SMART criteria
- You must post your goals in the weekly challenge forum to give yourself credit for them.
- You must complete the goals by Friday. NEXT FRIDAY 11/9 WILL BE THE DAY YOU REPORT THIS BONUS CHALLENGE.
Examples in each category:
- Fitness – Run a sub-4 hour marathon by June, 2013; do a 300# deadlift by the end of 2012; do 10 consecutive pull-ups by the end of summer 2013; do a freestanding handstand for 10 seconds by Christmas
- Personal – Cook 3 home cooked meals per week each week by the end of the year; buy my first house by the end of 2013; take a 2 week vacation with my family in the spring of 2013
- Health – Lose 20# in the next 3 months; quit smoking by my birthday; lose 5% body fat in 3 months
- Food – Stop drinking soda in 4 weeks; eat at least 5 different colored vegetables each week for the next 6 weeks; shop for food only at the farmer’s market until the end of the year
Create your goals and post them in the weekly challenge forum by Friday next week (11/9) and you can earn 2 bonus points when you enter your score on Friday!