Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Hope for Cures

Three rounds of:
Power snatches (75 lb./55 lb.)
Box jumps, 24″ box
Thrusters (75 lb./55 lb.)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.



From “The Kitchen Counter Cooking School”
“Waste Not, Want Not”

Did you know….
* Americans spend less of their wages on food than any other country in the world?
* As a country, we waste about 40% of the food produced for consumption, more than $100 billion annually?

Leftovers are kind of a funny thing – people either love them and will eat them for days, or they want no part in anything leftover in the fridge. We all buy food with the best of intentions of using everything, but more often than not, we throw away fresh produce that goes bad, leftovers that have just a little bit left, and food that becomes science experiments with the mold and whatnot growing from being around a little too long. Whatever the reason, it all adds up, and if we can learn to waste less, we can save a fortune in food.

The number one way to save money on your grocery bill is to not waste food.

Here are a few simple tricks from “The Kitchen Counter Cooking School”:

*Buy one pepper, not three. Buy three potatoes, not three pounds. If you have less food around, it actually forces you to use what you have on hand, thereby wasting less.

*Soup is a gift for leftovers. Get half an onion, carmelize it, add leftover vegetables, meat, and stock — voilĂ , you have soup. Make a cold soup for the hot summer months and hot soups in the winter.

*Got a jar of mustard with just a little left? Add some lemon and olive oil to it, shake it up, and you have a vinaigrette! You could use this trick with a jar of anything: jam, balsamic vinegar, olive oil, pesto, soy sauce….the list is endless. Just remember you need an oil, an acid (like lemon or vinegar) and seasonings – add it to whatever jar you have to get the last remnants out and create your own dressings. (Salads are a great way to use up leftovers too.)

*When vegetables are in season, buy extra (they are cheaper in season). Spread berries or veggies on a tray, freeze them, and when frozen, put them in a bag to freeze for the off season.


So, I challenge you this week to “Eat Down Your Fridge”. Grocery shop once this week with the goal that you only go to the store ONCE, and use all of the food in your fridge.

If you wind up with random ingredients, get creative:
*Go to allrecipes.com, type in the three-four ingredients you have on hand, and grab a new recipe to make. If it doesn’t turn out great, no worries – it’s just one meal! But don’t be afraid to experiment and try something new.
*Got picky eaters? Grab a tortilla, throw your leftovers on top, add some cheese, and slide it in your toaster oven to create a leftover pizza. Let your picky eaters create their own pizza for even more fun!
*When in doubt, make a leftover omelet. Who doesn’t love eggs, and we can all agree, you can’t go wrong with breakfast for dinner.

The goal is to think of food as money. You wouldn’t toss a five dollar bill in the trash would you? If you throw a head of lettuce and some vegetables in the trash, it’s exactly the same thing. It adds up.

Find new things to make this week, and next week, let’s see who was able to “Eat Down Your Fridge”.

Tuesday WOD, July 9, 2013

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