In the kitchen…


By Coach Amanda from CFM and CFNH

This weekend I decided to step my cooking game up.

It was a snow day and I knew I had some extra time to get things done…so I got snazzy and cooked veal!

I’ve never cooked it before and Dan loves it! Whenever we go to
A restaurant he will order it…so I brought the restaurant to him 🙂

You will need:
Veal chop loin (I wanted veal shanks but WF didn’t have any) (I got 4)

1/2 cup white wine
2 cups chicken broth
8oz. Crushed tomatoes

Carrot. Onion. Celery mix (trader joes)
Sprig thyme
Sprig rosemary
Bay leaf
Salt pepper to season meat

Sear meat in a pan for 2-3 min each side

Put carrot. Celery. Onion mix on bottom of crock pot.

While meat sears, combine wine, tomatoes, and chicken stock.

Place meat in crock pot

Pour liquid over meat

Put bay leaf, rosemary, and thyme in

Slow cook for 6 hours!

I made creamy mashed cauliflower as a side. Meat fell off the bone!!! So good!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-goblet squat
-ring rows
-broad jump
-double under

Then

FITNESS-
A. Front Squat, 3 x 5
B1. BB bent over row x 5 x 3, rest 60 sec
B2. GHD hip extension, 3 x 10, rest 60 sec
+
3 rounds
15 kb goblet squats
10 burpees
20 sit ups

PERFORMANCE-
A. Front Squat – build to a tough single in 5 attempts
55% x 2
65% x 2
75-80% x 1
90-95% x 1
max effort
B.1 BB bent over row x 5 x 3, rest 60 seconds
B.2 Good Morning x 5 x 3, rest 60 seconds
+
3 rounds for time
5 Hang squat cleans @ 175/105
10 burpee box jumps, 30/24”
50 double unders




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