Squash PrimaveraIngredients: 12oz of chicken breast (12P) 1 Red bell pepper sliced (1C) 1 Yellow bell pepper sliced (1C) 1 cups of carrots thinly sliced (1C) 2 cups of zucchini sliced (1C) 2 cups of yellow squash sliced (1C) 1.5 cup of while onion sliced (1C) 5 cups of Spaghetti squash--2 squashes (5C) 1.5 cups of tomatoes sliced (1C) 4 cloves of garlic minced Freebie 4 tsp of olive oil (12F) 2 tsp of pepper 1Tbl of herbes de provence spice Fresh basil Preparation: Pre-heat the oven to 400 degrees F. Place the spaghetti squash in the oven and cook for 40 minutes. Set the grill up to medium high heat, and place the chicken breasts on the grill. Cook on each side for 8 minutes each side. While that is cooking, heat a large skillet with olive oil. Add the garlic and saute for 1 minute. Place the peppers, squashes, carrots, and onion in the pan. Saute for 7-10 minutes, or until the carrots are tender. Add the tomatoes and let simmer for 7 minutes then set aside. Scrape out the insides of the spaghetti squash and place it in a large mixing bowl, add the sautéed veggies, spices, and a few chopped leaves of basil. This will make 9 cups of veggies. Split the chicken into 3oz portions for proteins. 2 1/4 cups of the veggie mix will be 3C, 3F. Bellissimo!!
We're playing around with an iPhone app - xfitglobal. Try it out to track your wods, let me know what you think.
Workout for 120517:
Strenf: Make up day - make up what you missed from this week.
Conditioning: Hero WOD: "Kalsu"
Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Every Minute, On the Minute do 5 burpees. For the rest of the minute, do thrusters (135#/95#) until you have completed 100 burpees.