Monday we did Fran. Always a torturous, fun WOD. Yes, I used those two adjectives in the same sentence.
Tuesday we did shoulder press work and a 14 minute AMRAP of 100 doubleunders and 5 deadlifts at 75% of our 1RM. Who needs their calves anyway.
Wednesday was heavy back squats and a 10 minute AMRAP of Cindy. More pull-ups. Yay!
Thursday we did a Bear Complex.
This is one cycle:
1. Power Clean
2. Front Squat
4. Back Squat
We do that cycle seven times for one round and 5 rounds total. If we put the bar down during any of the seven cycles, we had to complete ten burpees before continuing. Misery. Absolute misery. Props to those athletes that never put the bar down. That damn sure wasn't me! But I finished with a cheer squad around me, which is always nice.
And we finished off the week with a descending ladder of bench press 10-1, coupled with a 250m run between each set.
But I'm not complaining. I made it through and I know I'm better for it!
Hard work calls for hearty meals. This chicken turned out so amazingly flavorful and juicy. Sometimes the breast can get dry, but not this bird! By rubbing the seasoning and butter under the skin, and stuffing the cavity, it stayed nice a moist (stop grossing out at that word...lol). I also cut up a few carrots and roasted those with the chicken, but you can make whatever side you want with it.
Golden Roasted Chicken
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 50 minutes
4-5 pound free range organic whole chicken, at room temperature
1 large onion, sliced into thick rings
3 garlic cloves, peeled and smashed
1 large or 2 small lemons, cut into 1/4 inch slices
2 tbsp of grass-fed butter, divided (I like Kerigold) and at room temperature
1 tsp of Trader Joe's 21 Seasoning Salute
3-4 sprigs of fresh thyme
salt and pepper
1. Preheat oven to 425 degrees.
2. Remove and discard the giblets from the chicken cavity. Rinse the chicken inside and out under cold running water. Dry chicken with paper towels.
3. Tuck the wing tips under the body. Sprinkle the cavity of the chicken liberally with salt and pepper.
4. Insert the garlic, lemon slices, and thyme into the chicken.
5. Place the onion slices down into the roasting pan and lay the chicken down on top.
6. Bring chicken legs forward, cross them, and tie together.
7. In a small bowl, mix 1 tbsp of butter with the 21 seasoning salute. Use your fingers to massage this under the skin of the chicken without tearing it.
8. Rub the other tbsp of butter over the entire surface of the chicken and sprinkle with salt and pepper.
9. Place the roasting pan in the oven and roast for 45 minutes. Then turn the heat down to 400 and continue roasting, 45-60 minutes, until skin is deep golden brown and crisp and the juices run clear when pierced.