WOD, Class and a great Chicken Recipe

Porcini-Dusted Chicken Scaloppine from Cooking Light


http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1662869

We found this recipe during the weekend and tried it last night with asparagus and couscous. Tasted great and very Zone friendly.

Class today was "Micheal" 3 rounds for time of 800m run, 50 Back Extensions and 50 AbMat Situps. Holly was there at 5pm, then it was a full house at 6pm with; Amy, Sarah, Mona, Beth, Rebecca, Lois and Jason. Great efforts from everyone, especially those who have just started back. Now is the time to get back into the habit, the CrossFit prescription is 3 days on 1 day off.

As for the WOD, this is the last week of our first strength cycle and we are already seeing gains.

Back squat - 90% x 2 x 3 Matt:265#Donna: 135#
Snatch pull - 107% x 2 x 3 Matt: 185# Donna: 70#
Press - 4 x 4 med-heavy weight Matt 115#/125# x 3 Donna: 60#
Chin-ups - 3 x 90% of last Friday's reps (this originally said Monday and caused some confusion) Matt: 3 x 9 + 10# Donna: 3 x9

3 sets of:
A. GHD sit-ups x 15 slow Donna: AbMat +10#
B. GHD Russian twists x 20 Matt: +10# Donna: + 10#

Looks like the rowing cert will be rescheduled closer to home, that will be nice!