WOD for 121022: EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 90% (of 1RM power clean). -then- In 12 minutes complete: 100 UB Double-Unders AMRAP of… 7 Deadlifts 275/185# 25 Burpees (clock starts at 12 min, must do 100 double unders before moving on)
This Week's Whole Life Challenge Bonus Challenge: Running Running is the most primal workout you have. You own it completely. It requires no equipment and can be done anytime, anywhere. You can begin running right now. It is a workout that is written into your bones, your joints, your muscles and your DNA. Your body has been designed meticulously to run since the time when we became human beings. Being someone who can run is being someone who is complete master and owner of their fitness destiny.
Your Bonus Challenge for Week 4 is to RUN for 10 minutes every day next week. What does that mean? It means that every day, starting on Monday, you will practice the art of running for at least 10 minutes every day.
- Your Bonus Challenge running must be done separate from any running you do in a regular workout. So, if you do four 400m runs in a WOD, that does not count as your running for the day. Your running time must be by itself, and dedicated to running only.
- Your 10 minutes of weekly challenge running can count as your workout for the day, as long as you accomplish 10continuous minutes of running. So, when you do your 10 minutes of weekly challenge running you are covered for both your weekly challenge requirement and your workout for the day if you choose.
- You may count a warm-up run before a workout as your daily running requirement as long as you are consciously practicing running, do it for 10 minutes and are not just chatting while jogging.
- Your running may be either technique practice or work based (for time).
- If you physically cannot run (i.e. you are injured), you may substitute 15 minutes of vigorous walking -- not strolling -- for your running requirement (perhaps uphill would be nice).
Run for 10 minutes for 7 days and earn your 2 bonus points for the week (as well as the freedom to work out anytime, anywhere)!
Pork Roast with Dijon Glaze Recipe
- 1 3lb pork roast;
- 2 tbsp paprika;
- 2 tbsp cumin;
- 2 tbsp garlic powder;
- 2 tbsp fresh coriander, finely chopped;
- 1 tbsp sea salt;
- 1/2 tbsp freshly cracked black pepper;
- 1/4 cup Paleo cooking fat, melted;
- 3 1/2 tbsp water;
- 3 tbsp Dijon mustard;
- Preheat your oven to 425F.
- While the oven heats up, place the roast in a baking dish and use a sharp knife to score the fatty surface.
- In a small bowl, combine the paprika, cumin, garlic powder, salt and pepper. Mix well and ensure there are no clumps. Rub the spices on all sides of the roast, making sure to get it into the cracks of where the surface has been scored. Sprinkle the top with fresh coriander.
- Put the roast in the oven and cook for 15 minutes at 425F. After 15 minutes, reduce the heat to 350F and cook for another 15 minutes. In the event that you choose to not make the glaze, disregard the next step and continue cooking at 350F for a total of 55 to 60 minutes.
- While the roast cooks, whisk together all the ingredients to make the glaze.
- After 15 minutes of cooking at 350F, remove the roast from the oven and brush all sides of it with the glaze. Again, make sure to get into the cut portions so that the flavors flow throughout the roast. Place it back in the oven at cook at the same temperature for 40 to 45 minutes, just until a meat thermometer reads 150F. Unlike beef roasts, which can be enjoyed rare or medium rare, pork needs to be properly cooked through.
- Allow the roast to rest outside the oven for a few moments prior to carving and serving.