Strength Focus

Complete 4 sets of each

A) Ring Rows 5-10

B) Single Leg Step up  10 each leg
Load weight if balance is good

Conditioning Workout

Complete 2 Rounds:
10 Air Squats
8 KB Swings
6 Step ups
4 Ring Rows
6 Shoulder to Overhead
8 Mountain Climbers
10 Air Squats

Strength Focus
Complete 3 sets of each exercise, alternating between each and resting between each.

A) Goblet Squats     10 resp
B) Plank hold           30 seconds

Conditioning Workout

Complete 3 rounds at each station, working for 40 seconds, resting 40 seconds.
Rest for 2 min before moving to next station.

A) Row

B) Dumbbell Thrusters

C) Dead Bug

D) Step -ups

Reminder that class on Tuesday at the NSA is 9:30am – 10:30am this week.

Strength Focus

Banded Deadlift 3 set of 5 reps
Then progressively load barbell and complete 5 sets of 5 reps

Conditioning Workout

Complete 5 Rounds of:

8 Sumo Deadlift
6 Banded lat pull downs
4 lunges or 2 burpees
2 laps of gym

With the constantly changing winter weather we have around South Georgian Bay, I thought I would share a good tip on how to walk on ice to avoid nasty falls (and trips to the emergency room)!

Strength Focus

Complete 4 set of each exercise, alternating between each:

A) Farmer Carry – 4 lengths
B) Bird Dog – 8 reps, single sided

Conditioning Workout

Complete 5 rounds of:

Sled pulls – 2 lengths
10 air squats
10 step-ups

Please note there are some changes to this week’s class times at the NSA!

Class Schedule for the week of January 28:

Monday, January 28
10:45-11:45am at Crossfit Indestri

Tuesday, January 29
9:30-10:30am at the NSA

Wednesday, January 30
10:45-11:45am at Crossfit Indestri

Thursday, January 31
9:30-10:30am at the NSA

“Practice of the L-sit is for some very tough—they just can’t seem to find the muscles that raise and hold the legs. The key is to keep trying. … Any effort, no matter how brief, is worthwhile. We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises. Our justification for this contention lies in our view that the dominant role of the abdominals is midline stabilization, not trunk flexion. Though trunk flexion is certainly important, midline stabilization is more important both to everyday living and athletic movement.”
—Greg Glassman

Strength Focus

Complete 5 sets of each, alternate between the two exercises allowing for approximately 1:30 minutes of rest between each.

Dumbbell Front Squats     5 reps with a 2 sec pause at bottom of squat

L-sit hold     work towards a 30 sec hold

Skill:

Hang power clean

Conditioning Workout

Working for 15, complete as many rounds as possible of:
4 Dumbbell hang power clean
8 Dumbbell
10 alternating leg Lunges
2 laps of gym

Author: Monique of AmbitiousKitchen.com

Recipe type: vegan, gluten free, salad, grain free Serves: 4 servings Ingredients

For the cauliflower and sweet potatoes:

1 head cauliflower, cut into medium ­sized florets (about 3­4 cups florets) 1 large sweet potato, cut into ½ inch cubes (about 2­3 cups diced sweet potato) 1 tablespoon olive oil
1 teaspoon curry powder
½ teaspoon ground turmeric
½ teaspoon garlic powder
¼ teaspoon red cayenne pepper
Freshly ground salt and pepper

For the add-­ins:

2/3 cup thawed frozen peas (just let them sit in warm water for a bit) 1/4 cup diced green onion
1/3 cup dried cranberries (or dried cherries)
1/2 cup finely chopped cilantro optional: 1/4 cup finely chopped flat leaf parsley

For the dressing:

3 tablespoons tahini 1 tablespoon fresh lemon juice
2-­3 tablespoons warm water, to thin the dressing
½ teaspoon curry powder
¼ teaspoon garlic powder
½ tablespoon freshly grated ginger
¼ teaspoon ground turmeric
¼ teaspoon salt Freshly ground black pepper

To garnish: Extra cranberries & cilantro

Instructions
1. Preheat oven to 350 degrees F. Place cauliflower florets and cubed sweet potatoes on a large baking sheet. Drizzle with olive oil, then sprinkle on curry powder, turmeric, garlic powder, red
cayenne pepper and season with salt and pepper. Use clean hands to toss everything
together until it’s well coated with oil and spices. Spread out evenly. Roast for
30 minutes, flipping halfway in between. We want the sweet potatoes to be
somewhat fork tender but still have a slight bite. 2. Once done cooking, add roasted sweet potato and cauliflower to a medium bowl. Add
in the thawed peas, green onion, cranberries, cilantro and parsley. 3. Make the dressing: In a small bowl, add in tahini, lemon juice, warm water, curry
powder, garlic powder, ginger, turmeric, salt and pepper. Mix well to combine.
Taste and adjust seasonings to your liking. Add more warm water if necessary to thin
out the dressing so it is spoonable. Fold the dressing into the rest of the ingredients
until they are well coated. Serves 2-­4, depending on how hungry you are. Garnish with a few extra scallions, cranberries and cilantro.

Serving size: 1/4 of recipe Calories: 213 Fat: 10.2g Saturated fat: 1.4g Carbohydrates: 26.4g Sugar: 10.4g Fiber: 6.3g Protein: 5.9g

Recipe by Ambitious Kitchen at:

https://www.ambitiouskitchen.com/curry-roasted-cauliflower-sweet-potato-salad/

If you are coming to class today, please drive carefully.  The school buses in the area have been cancelled for the day due to the poor road conditions!