Monday 6/6/16.... #1. Front squat, #2. "BUBBLES"

#1. Strength: Front squat - 5-5-3-3-3

#2.   "Bubbles" - Amrap 10
     10 burpees
     25 dubs
then
   21 - 15 - 9
     front squat
     push press
then
     "Bubbles" - Amrap 10
     10 burpees
     25 DUBS

last time: KT - #1 bubbles=5rounds, metcon=10:01 (85/50) #2 bubbles= 5 rounds

                 El - #1 bubbles=3 rounds +6, metcon=8:35 (65#/20#) #2 bubbles=3 +10 burpees
                 Su - #1 bubbles= 6 rounds, metcon= 13:06 (115#/65#), #2 bubbles= 5 round+5 burpees
                 M0 - bubbles= 4rounds, metcon= 10:07 (85#/50#), bubbles #2= 3 rounds +7 burpees

What is Matcha Tea?

from Wellness Mama:

What is Matcha?

Matcha is a special type of powdered green tea that is grown and produced in Japan (in most cases). The green tea leaves are shaded from the sun for the last few weeks of their growth, increasing the chlorophyll content and creating a gorgeous green color. Then, the leaves are carefully ground with stone grinding wheels to produce a fine powder.

The powder can then be used to brew an antioxidant rich frothy green tea or in recipes like smoothies or baking. Unlike other types of teas, the green tea powder is not strained out before consuming, so you are consuming the entire leaf, making Matcha more potent than other tea varieties. In fact, only 1/2 tsp is needed to brew a traditional cup of Matcha.

History of Matcha

In the Tang Dynasty in China, green tea was powdered and dried into bricks for easy use. People could then break off a small piece of the dried tea brick and stir into hot water. This provided a shelf stable green tea that was easy to travel with.

In the 1100s, a Japanese monk brought the idea of powdered tea to Japan, and this eventually evolved into the traditional chanoyu ceremony. Though the tradition of drinking powdered green teas has lost popularity in China until recent years, the tradition has persisted in Japan. Though originally only royalty and Samurai warriors were given Matcha because it was so time consuming and expensive to produce, it is now a popular drink throughout Japan.

For Matcha, the best tea bushes are selected and shaded from the sun for 3 weeks before harvest. Then, the best leaves are selected and ground by hand to produce a fine, bright green powder.

Benefits

Energy + Calm

Matcha tea is unique because the process of shading and harvesting increases the content of L-Theanine, an amino acid that helps balance the caffeine. While matcha may contain the same caffeine as other types of tea, the L-Theanine is known to create calmness without drowsiness.

Antioxidants

Another benefit to Matcha is the high concentration of antioxidants. One study found that Matcha has 137 times the polyphenols (notably, epigallocatechin gallate (EGCG)) than regular green tea. (1) In fact, this type of green tea contains over 60x the antioxidants of spinach and 7x the antioxidants of high quality dark chocolate.

There is some evidence that these polyphenols may have a protective effect against some types of cancer.

Weight Loss

EGCG, found in high concentrations in Matcha, has been shown to increase the rate of burning stored fat as energy, as well as decreasing the formation of new fat cells. Other studies have shown that the catechins in Matcha increase the body’s rate of calorie burning each day and offered additional fat burning benefit during exercise.

Healthy Heart

A 2011 study in the American Journal of Clinical Nutrition showed that the catechins in green tea had a significant effect on lowering LDL cholesterol. A 2013 Cochrane review also showed that regular green tea consumption was associated with lower blood pressure and an decreased risk of stroke.

Brain Power

The L-Theanine in green tea is known to help stimulate alpha brain waves. These waves are known for their ability to help increase focus and concentration.

Chlorophyll Source

The process of shading the Matcha leaves creates an increased amount of Chlorophyll, which some preliminary research has shown may help the body eliminate heavy metals and other harmful buildup. Research is still lacking in this area, but many alternative doctors recommend Chlorophyll for this purpose.

Skin Health

The same antioxidants that make green tea protective, including epigallocatechin gallate (EGCG), may also help support skin health by reducing inflammation and free radicals that accelerate skin aging.








 from Against the Grain:

Almond Matcha Superfood Smoothie

AUTHOR: Danielle Walker - AgainstAllGrain.com

SERVES: 2

PREP TIME: 10 mins 

 TOTAL TIME: 10 mins 

INGREDIENTS:

• 1 ½ cups unsweetened almond milk
• 1 cup baby kale, packed
• ¾ cup frozen pineapple
• ½ cup frozen mango pieces
• 1 medium frozen banana
• 2 tablespoons unsalted natural almond butter, unsweetened
• 1 tablespoon matcha green tea powder
• 2 teaspoons chia seeds
• ½ teaspoon vanilla extract

INSTRUCTIONS:

1. Combine all of the ingredients in a blender. Blend on high until smooth. Serve immediately.

Sunday 6/5/16..... #1. Pause squats 6x1; #2. Pull ups + KB swings; #3. Wallballs + dubs

#1. Strength: Pause squats 6x1 for :30 seconds

#2. 10 Rounds:
     5 pull ups
     10 slam balls

#3. 5 Rounds
     10 Wallballs
     20 Dubs

Saturday 6/4/16... SDLHP, Wallballs

     21-18-15-12-9-6-3

Sumo Deadlift High Pulls
* 10 Wallballs on the dashes

*cash out - 100 sit ups for time (emom do 10 push ups)

Piña Colada Protein Shake

Print

Prep time

5 mins

Total time

5 mins

Serves: 2

Ingredients

• 1 frozen banana
• 1 cup frozen cubed pineapple
• ⅔ cup coconut cream (the thick cream that rises to the top of a can of coconut milk)
• 1 - 1½ cup almond milk (depending how thick you want your shake)
• 2 tablespoons collagen (or vanilla protein powder that you prefer)
• ½ tablespoon ground chia seeds
• ½ teaspoon coconut extract
• ½ teaspoon vanilla extract

Instructions

1. Place all ingredients for the shake in a blender and blend until smooth.
2. Serve in two glasses. Or one. Then drink it.

Friday 6/3/16.... #1. squats,sit ups,dubs; #2. KB swings, dips, row

#1. AMRAP-7
     10 squats
     15 sit ups
     20 DUBS

#2. 4 Rounds for time:
     20 KB swings
     20 Bar Dips
     100 meter row

Sneak Peek Recipe from Juli Bauer's Paleo Cookbook: Buffalo Chicken Casserole

 

Print

Prep time

15 mins

Cook time

1 hour 50 mins

Total time

2 hours 5 mins

 

Serves: 4

Ingredients

• 1 medium spaghetti squash (about 21⁄2 pounds)
• 4 tablespoons butter, ghee, or coconut oil, divided
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 2 stalks celery, diced
• 1⁄2 medium yellow onion, minced
• 1 small red bell pepper, diced
• 1 pound ground chicken
• 1 teaspoon garlic powder
• 1 teaspoon fine sea salt
• 1⁄4 teaspoon black pepper
• 1 cup hot sauce (I prefer Tessemae’s or Frank’s RedHot)
• 1⁄4 cup Super Simple Mayonnaise (page 274 in my new book) or store-bought mayo (I use Primal Kitchen Foods)
• 3 large eggs, whisked chopped scallions, for garnish
• sliced avocado, for garnish

Instructions

1. Preheat the oven to 400°F.
2. Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30 to 35 minutes or until the skin gives when you press your finger to it. Remove the squash from the oven and reduce the oven temperature to 350°F.
3. Grease a Dutch oven or an 8-inch square glass baking dish with 2 tablespoons of the butter.
4. Let the squash cool for 5 minutes, remove the seeds, and then use a fork to remove the threads and place them in the greased baking dish.
5. In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. Add the garlic, carrot, celery, onion, and bell pepper and cook for about 10 minutes, until the onion is translucent. Add the ground chicken, garlic powder, salt, and pepper and cook, using a wooden spatula to break up the chicken into small pieces, until the chicken is no longer pink, about 8 minutes.
6. Remove the pan from the heat, then add the hot sauce and mayo and mix well to combine.
7. Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads. Add the whisked eggs and mix everything together until you can no longer see the eggs.
8. Bake for 1 hour or until the top forms a slight crust that doesn’t give when you press it in the middle. Let rest for 5 minutes before serving. Garnish with chopped scallion and avocado slices.

Thursday 6/2/16.... "Lunging Balls"

 from Crossfit Incendia:

WOD: For Time

“Lunging Balls”

Run 300m
30 Walking Lunge Steps (45/25)
30 Slam Balls

Run 300m
20 Walking Lunges
20 Slam Balls

Run 300m
10 Walking Lunges
10 Slam Balls

Run 300m

Wednesday 6/1/16...Strength- Deadlift, WOD- HPC, HSPU, TTB

Deadlift: Week 3 Day 2


WOD: AMRAP-10

     5 HPC
     7 HSPU
     9 TTB

*Cash out: 100 sit ups...... emom do 10 push ups