Partner WOD

Remember not to park out back! Welcome to Natalie and Kristine. Say hi if you see them around!

We're going to try an experiment for the month of October- we're kicking it off effective immediately. We're removing the requirement to pre-register for your classes. We want to make it as easy as possible for you to make it into the gym. Attendance for each class is still capped at 16, so get here a little early to make sure you have a spot. We have never turned anyone away from a class and don't plan to now. If you make it in, we'll take care of you. We're trying this for one simple reason - we want you to make it in to the gym! If this has been abarrier for you in the past, we want to get rid of it. For those of you that like to pre-register, please continue to do so - it will save you a spot, of course. For those of you that don't want to pre-register, don't! We'll let you know how this experiment goes. Please call or email with questions!

WOD for 120927:

Strength: 7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec. -then-

Conditioning: In teams of two - 8 rounds for total squats: While teammate #1 rows 250m,  teammate #2 performs AMRAP of OHS @ 115/75#. -THEN- 400m Run for time (absolutely all out effort).

 Garbage Stir Fry from Nom Nom Paleo:


The whole idea behind emergency protein is that I want to cook some protein and veggies really quickly so it gets in my rumbling belly FAST. Plus, I want to make sure I make a big batch so I have leftovers.

Hands-down, the quickest way to cook meat is to stir-fry it. Everything should be cut small so your dish is finished lickey-split. Similar to garbage soup, this “recipe” makes use of whatever protein and wilting veggies are in the fridge or freezer. I don’t have any set measurements and I rarely make the same dish more than once. I taste constantly while I’m cooking and I stop seasoning when it tastes right.

All variations normally include:

  • 1 pound of ground meat or thinly sliced meat
  • 2 tablespoons of your favorite cooking fat (e.g. lard, coconut oil, ghee, etc.)
  • ½-1 cup of onions, leeks, or shallots cut into small dice
  • Quick cooking veggies (e.g. pre-washed baby spinach, leftover sautéed chard, frozen broccoli, shredded carrots, broccoli slaw, etc.)
  • 1-2 tablespoons of your favorite seasoning or coconut aminos
  • Salt
  • Pepper

Here’s an example of how I prepared a batch of emergency protein today:

I quickly chopped up my veggies and melted 2 tablespoons of ghee over medium heat in a large cast iron skillet. I tossed in some sliced green garlic and diced shallots and stir-fried until they were tender. I added the mushrooms and shredded carrots (i.e. vegetables that take longer to cook) along with some salt and pepper to taste. Next, I tossed in some thinly sliced chicken breast  along with a few healthy shakes of Turkish seasoning, salt, and pepper. When the chicken was cooked through, I tossed in some pre-washed spinach leaves and turned off the heat when the spinach was wilted.

It’s that easy.

Mobility WOD Episode 39: