200505 - Recipe Tuesday - Pork w/ Sweet Potato & Apple

Sign up for the (IN-GYM) “STRENGTH AND CONDITIONING CLASSES” 24 hours before they start on Zen Planner! Limit 4 people per class! They’re goin’ like hotcakes … so if you want it … get on it!
(@ 6:15am- 8:15am - 4:30pm - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm - 5:30pm)
PASSWORD = 80524

7AM CLASS:
https://us02web.zoom.us/j/85849946735?pwd=bXRMbUQ1NVNtN2ZHci9JSS8wN3JOdz09

NOON CLASS:
https://us02web.zoom.us/j/89885814047?pwd=UlNlZytwalBWckVEK0tZMk13N0lFQT09

5:30PM CLASS:
https://us02web.zoom.us/j/88642156750?pwd=cHZ4WU1iUXJpN3h5cXU3cHJpRjJoZz09

Ingredients

    • 4 (4-ounce) boneless pork chops

    • 3 tbsp olive oil

    • ½ tsp salt, divided

    • ½ tsp freshly ground black pepper,

    • 1 tablespoon chopped fresh thyme

    • 1 medium onion, peeled and cut into 8 wedges

    • 2 medium apples, peeled, cored and cut into 8 wedges

    • 1-2 medium sweet potatoes, peeled and cubed

    • 4 ounces sliced bacon, cut into bite-size pieces

Directions

  1. Preheat oven to 425°.

  2. Pound the chops lightly with a meat mallet. Sprinkle the chops with half of salt and half of black pepper.

  3. In a large cast-iron pan heat 2 tablespoons of olive oil over high heat. Add the pork to the pan and cook 3 minutes on each side or until browned. Remove the pan from the heat and remove the pork from the pan.

  4. In the pan add the remaining olive oil, apple, sweet potatoes, onion wedges, and bacon. Sprinkle with thyme and remaining salt and black pepper and toss to coat. Put in the oven and bake for 25 minutes (or until potatoes are soft.) 

  5. Arrange the pork chops over apples/potatoes. Bake for 10 minutes more. Remove from the oven, sprinkle with fresh ground black pepper and serve.

HOME GYM PROGRAM (Zoom Classes)

QOTD - Favorite type of taco? (Don’t be gross!)

WARM UP - 4 Rounds of Tabata (:20 on/:10 off) each movement
Jog in and outs
Double Unders (or line hops)
Plank Hold
Alternating Sots Press

MOBILIZE - Prayer Stretch Wall Walk
Wall Ankle Stretch
Wall Open Book
Seated Ankle Roll

COACH PREP -
3 Rounds
3 Squats
3 Press
3 DB Push Ups
Then …
6 Thrusters
6 HSPU

WOD - (SCORE = Time)
BODYWEIGHT:
FOR TIME
BUY IN - 100 Line Hops
3 Rounds
30 Squat Jacks (Hop out to Squat and then feet together)
15 Push-Up Jacks (Hop hands from narrow grip to wide grip)
then…
BUY OUT - 100 Line Hops

LOW EQUIPMENT:
FOR TIME
BUY IN - 100 Double Unders (or 200 singles)
3 Rounds
20 DB Thrusters
10 Handstand Push Ups (or Box Pike Push Ups or L-Sit Press or Wall Walk)
then…
BUY OUT - 100 Double Unders (or 200 singles)

HOME GYM:
FOR TIME
BUY IN - 100 Double Unders (or 200 singles)
3 Rounds
20 Wallballs
10 Handstand Push Ups (or Box Pike Push Ups or L-Sit Press or Wall Walk)
then…
BUY OUT - 100 Double Unders (or 200 singles)

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Favorite type of taco? (Don’t be gross!)

WARM UP - 4 Rounds (Tabata Row)
20 Banded Pull Aparts
20 Banded Chops
20 Banded Overhead Press
(Mobilize) Banded Overhead Roll

COACH PREP -
EB Strict Press, Push Press, Push Jerk
Assign Racks

STRENGTH -
Push Press (from Rack)
5 x 5
Push Jerk (from Rack)
5 x 5

WOD -
5 Rounds for Time
200m Row (or Run)
5 Heavy Thrusters (@ 85%-90% of heaviest 5 push jerk)

Lauren StensengComment