200512 - Recipe Tuesday - Cauliflower Fried Rice
INGREDIENTS
- 5 Cups of Frozen Riced Cauliflower
- 2 1/2 Cups of Frozen Peas and Carrots
- 1/2 Onion (finely diced)
- 5 Green Onions (sliced)
- Sesame Oil
- Salt (to taste)
- Low Sodium Soy Sauce or Coconut Aminos
- Chopped Garlic
- 5 Eggs
DIRECTIONS
1.) Heat 2 Tbsp. sesame oil in a large skillet and place cauliflower rice and diced onion inside.
2.) Microwave the steam bag of peas and carrots (if they aren’t the kind that do that, just toss ‘em in with the cauliflower to cook)
3.) Stir in peas and carrots, 2 Tbsp. garlic, Soy Sauce, …stir to mix up!
4.) Push cauliflower to the sides of the pan creating a spot to put the eggs. Crack all eggs into the pan, sprinkle with salt, and then stir together when the egg is mostly cooked.
5.) Turn up heat for about a minute continuously stirring then top with green onion!
6.) Enjoy with “Orange Chicken” or “Beef and Broccoli”
HOME GYM PROGRAM (Zoom Classes)
QOTD - What was the first thing you wanted to be when you “grew up”?
WARM UP - Find a Line then, 20 seconds of each:
Lateral Hops
Front to Back Hops
Alternating Feet (one forward and one back)
Crossbody Lateral (one crosses line and one doesn’t)
Then… 3 Rounds
5 Lunging Broom Overhead Twists
(Lunge with PVC in Overhead Position then twist upper body in both directions)
10 Laying PVC Scissor Kicks
10 Broom/PVC Pass Thrus
(Roll Out Feet/Calves on LaCrosse Ball OR broom Handle)
STRENGTH - Broom Overhead Squats
(Or DB OH Squats with something under heels)
EMOM 8:
10 OH Squats (if using single DB, 5 on each side)
COACH PREP - Review Movements
Practice Round
3 Rounds of:
4 T2B
12 DU
4 DB Snatches
WOD -
(Bodyweight Version)
Every 3 Minutes for 15 Minutes
20 Alternating Toe Reach (Like a V-Up but reach for just one foot and alternate back and forth)
80 Line Hops
Max Alt. DB Snatches
(Low Equipment Version)
Every 3 Minutes for 15 Minutes
10 Toes to Bar
45 Double Unders (or 90 Single Unders)
Max Alt. DB Snatches
(Home Gym Version)
Every 3 Minutes for 15 Minutes
10 Toes to Bar
45 Double Unders
Max Snatches 75/55
STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)
QOTD - What was the first thing you wanted to be when you grew up?
WARM UP - Sprinters Lunge Rockers
Gorilla Squat with Reach
PVC External Rotation
Zombie Front Squats
COACH PREP - Review Front Squats and Tempo
STRENGTH - Front Squat
(4 down, 4 hold, 4 up, 4 hold)
4EB then…
4, 4, 4, 4
WOD - For Reps
2 min. Overhead Squat (from the rack)
2 min. Rowing
1 min. Overhead Squat (from the rack)
1 min. Rowing