Dumbbell Complex:
Deadlift
Power Clean
Front Squat
Push Press
Thruster
4 Rounds:
7 x Dumbbell Complex
300m Run
WOD: Saturday, September 4th
WOD: Friday, September 3rd
5 Rounds
5 Back Squats
Max Pull-ups
Go heavy. Rest as needed between rounds
Cash out:
Ring Support Skill Work
WOD: Thursday, September 2nd
Warm-up:
Foam Rolling and Dynamic Mobility work.
AMRAP in 20 Minutes
10 Left Arm DB Power Snatches
10 Right Arm DB Power Snatches
10 Good Mornings
10 Box Jumps
10 Knees to Elbows
WOD: Wednesday, September 1st
Strength:
Deadlift 3, 3, 3
Conditioning:
5 Rounds
5 Deadlifts (65% of 3RM)
10 Burpees
Announcement #1: 7:00pm Running workout tonight
Announcement #2: Labor Day Schedule. 9:00am & 10:00am only
For the Love of Food: Oven Roasted Pork Loin with Asparagus and Peppers
Justin turned 30 this past June and we had some friends over to celebrate. Among his favorite gifts was an enormous 16 lb. pork tenderloin. It was giftwrapped and presented to him with care by his good friend, Bob, who obviously knows him well.
We decided that the best use of the meat would be to chop it up into 4 equal parts, and cook each 4lb section on a different day, and in a different style. The first three variations all started in the crock pot. For the last piece, however, I decided to use the oven to cook the meat, hoping that it would still retain it’s juiciness. It did. 
To prepare for this recipe, preheat the oven to 450 degrees and place the pork loin ( about 3-4 pounds) in a baking dish. If there is a layer of fat on the meat, position it so that the fat layer is facing up. It might be helpful to use a roasting pan that has a rack. If you don’t have one, some twisted up tin foil will do just fine.
Season the meat liberally with a mix of olive oil, rosemary, sage, thyme, oregano, garlic powder, salt and pepper. The first three spices should equal up to about 1T, and the salt and pepper should be another Tablespoon, combined. Mix those spices and the olive oil in a small dish and create a paste. Then, slather it on the top and sides of the meat.
Cook in the oven for 10 minutes, then lower the temperature to 250 degrees and cook for an additional 50-70 minutes. It’s done when the center is slightly pink, but not fleshy. Let it sit for about 10 minutes before eating.
While the roast is cooling down, chop up some thin asparagus into halves, cut up half of an orange or yellow pepper, and about a quarter of a red onion. Steam the asparagus and peppers by cooking them in a large saute pan with a few teaspoons of water, and covered with a lid. After 5 minutes, uncover and add in the onions. Season it simply, and let the water boil off. Serve and eat!
WOD: Tuesday, August 31st
Skill Work:
Kipping Pull-ups
WOD:
AMRAP in 15 Minutes
5 Pull-ups
7 DB Power Cleans
9 Push-ups
WOD: Monday, August 30th
Strength:
Press 3, 3, 3
Conditioning:
4 Rounds
1 Minute Row (Calories)
1 Minute Kettlebell Swings
1 Minute Squat
1 Minute Knees to Elbows
1 Minute Rest
WOD: Friday, August 27th
Buy In:
500m Row (all out sprint)
WOD:
Every Minute on the Minute for 15 Minutes
2 x Power Snatch
Cash Out:
2 x Max Ring Dips/Holds
WOD: Thursday, August 26th
Strength:
Overhead Squat 3, 3, 3
Conditioning:
10,9,8,7,6,5,4,3,2,1
Pull-up
Goblet Squat
KB Swing
