Here are some of the things you may have missed from Dave’s Instagram Live from Sunday in how to break down a chicken (with very little waste)!

Chicken Stock
– Chicken bones, Mirepoix (2 parts onion, 1 part carrots, 1 part celery, thyme, parsley stem, peppercorn, bay leaf )
– Just cover with water, bring to simmer (DO NOT BOIL), drop heat to light percolation, skim funk as it cooks.  3-4 hours on stove/1 hour in pressure cooker.  Let cool, strain, store (you can freeze)

Roasted Chicken Breast
– Marinade is whole grain mustard, salt & pepper, extra virgin olive oil, herbs (best to let sit overnight)
– Sear both sides on medium heat then throw in oven until cooked thoroughly

Drums & Thighs
– Braise is soy sauce, ginger, garlic, chicken stock.
– Place everything in pyrex, loose cover, cook at 325. 

Roasted Wings
– Marinate in fish sauce, red wine vinegar, garlic, and honey overnight.
– Roast at 375 degrees.

Crispy Chicken Skin
– Place on sheet tray, stretch them out, season with salt.
– Roast at 350.
– Adds texture to anything (use in place of bacon)

WORKOUT for Tuesday 3/31/2020

Three-Peat

On a running clock

0:00-7:00
Complete 3 rounds of
20 jumping lunges
20 single-arm snatch

7:00-14:00
Complete 3 rounds of
20 jumping lunges
20 single-arm power clean

14:00-21:00 or faster
Complete 3 rounds of
20 jumping lunges
20 single-arm thrusters

Dumbbell is ideally 50/35/20lbs. Kettlebell would be 24/16/12kg.

2nd Serving – Need More Work?
Endurance-Bias

5:00-4:00-3:00-2:00-1:00-2:00-3:00-4:00-5:00 for max total calories on a rower/ski/bike. Rest 1:00 between each interval.

READ: Support Your Local Box Fundraiser – CrossFit
WATCH: Where today’s 2nd Serving came from (via Owen):

1 reply
  1. Kaia (☞゚ヮ゚)☞
    Kaia (☞゚ヮ゚)☞ says:

    Happy Tuesday! Finishing time about 19:50 with a 20# dumbbell. I need to get my road bike tuned up so I can do some bike endurance/distance stuff but I substituted some core hell for the 2nd serving workout.

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