WLC 2013: Halfway there!

We’ve reached the Pine Street stop sign (that beautiful halfway point) when doing a 800m run. Now let’s focus on crushing the next week.


The Kitchen WOD Pt. 1

Photo credit: Daily Unadventures in Cooking

The egg is solid standby and, like any standby, it can get pretty boring once they’ve been fried, scrambled, and poached morning after morning. If you’re tired of eggs at breakfast, grab that carton and prepare for a date-night worthy dinner that takes less than 10 minutes to make! And if that doesn’t crack your shell, grab a basket and head over to your local farmers’ market. Yellow tomatoes and green chilies will have your taste buds dancing.

Baked Eggs in Tomato Cups (serves 6):

  • Preheat Oven to 350
  • 6 large tomatoes
  • A handful of basil leaves, plus extra whole and finely chopped to serve
  • Extra virgin olive oil, for cooking
  • 6 large eggs
  1. Remove the tomato tops with a sharp knife. Scoop out the seeds with a teaspoon and discard, them place the tomatoes upside-down on paper towel for about 15 minutes to drain.
  2. Smash the basil with a pinch of salt with a mortar and pestle until it becomes a paste, then add a little extra virgin olive oil to loosen it. Season with black pepper and smear the oil inside the tomatoes. [Or just chop it up and dump it into the tomato]
  3. Place the tomatoes on a greased baking tray or in an ovenproof fry pan and cook in the oven for 15 minutes until the tomatoes soften slightly and the prosciutto is beginning to crisp around the edges.
  4. Remove the tomatoes from the oven and carefully break an egg into each one. Bake for about 5 minutes or until the eggs are cooked but the yolks are still runny.

Source: Almost Bourdain. It was slightly altered (we took out the prosciutto to fit the WLC guidelines and added comments in brackets).


The Kitchen WOD Pt. 2

Salsa Gold
(makes about 2 1/2 cups)

  • 1 1/4 lb. Ripe golden or yellow tomatoes or a blend of both
  • 1 Medium yellow bell pepper finely chopped
  • 1 small red onion finely chopped
  • 4oz. Chopped green chilies [let taste and heat tolerance encourage you to add more or less]
  • 2 T Finely chopped fresh parsley [or cilantro]
  • 2 T Lemon juice
  • 1 T Apple Cider Vinegar
  • Salt and pepper to taste

Core the tomatoes and slice them into bite-sized pieces. Transfer to a bowl and mix in remaining ingredients, seasoning to taste. Cover and refrigerate if not serving soon.

Source: Feeding the Healthy Vegetarian Family by Ken Haedrich

Got a favorite recipe of your own or want to crowd source some culinary advice? Shoot an email to undisputedfitness@yahoo.com with the subject line “WLC Food.”


Mobility: Join the Band

Turns out those giant rubber bands used to scale pull-ups have more than one use. Check out these two videos to learn how to use the bands at the gym or home to stretch your lats and pecs.








Need a band? Your tribe has you covered. Talk to Nate or Heather to see which band is the right one for you.


Mobility WOD