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Wadddddup, peeps and a very happy Friday!

 

It’s starting to finally feel like winter here in Iowa. Did I say finally? Not that I’ve been looking forward to it. The only thing I’ve been looking forward to this winter is bringing out my parka. I love that thing. It’s like I’m in a sleeping bag. Comfiest thing EVER. You need one. Everyone needs one. 
 
I’ve been toying the idea around starting a plyometric program. I found some great info on the web, but I have yet to find a legitimate plan. How can that be? You can find anything on Google. Google, you’re letting me down, man. 
 
Anyways – so I’ve had to pull and pick certain exercises together to hopefully develop this program. It has a lot of box jumps, speed ladder drills, explosive body weight movements and short bursts of cardio. I’m kind of excited. Originally I was looking for something to supplement my CrossFit workouts and was going to start a squat program (Hatch) and decided against it. Why? Well…to be honest. I don’t like how I’ve been feeling. I feel slow and less agile than I used to. Granted, I’ve been hitting some pretty solid PR’s, that’s really not my overall goal… weird huh? You’re probably thinking, she does CrossFit and doesn’t want to hit PR’s? Say whaaaa?? Yeah, weird. While my goal is to become stronger, I don’t want my efficiency and endurance to suffer because of it. So, I’m taking another approach and supplementing with some plyo work. I’ll try and post some of the workouts when I do them in case ya’ll are curious. 
 
Program will include most of the following:
 
  • Box jumps
  • Lateral jumps
  • Weighted jumps
  • Scissor jumps
  • Dot / agility drills
  • Lateral box shuffles
  • Squat jumps
  • BOSU ball – burpees, push-ups, balance work
 
Anybody a plyometric wizard? If so, I’d love your feedback. Please and thank you. 
 
I’m really excited to share this week’s recipe! It’s SUPER easy and is “hellllllooooo, winter” (in your best Mrs. Doubtfire voice) approved. 
 
Paleo Slow Cooker Roasted Chicken and Vegetables Recipe
 
Slow Cooker Roasted Chicken and Vegetables
Serves 10
cold weather approved, paleo slow cooker recipe
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 package organic chicken thighs (skinless/boneless)
  2. 1 large yellow onion, diced
  3. 1 package sliced mushrooms
  4. 2 sweet potatoes, sliced into thin discs
  5. 2 bay leaves
  6. 2 tbs ground mustard
  7. 1 tbs dried chives
  8. 1/2 tbs marjoram
  9. 1/4 c water
  10. 1 package frozen peas (omit if following strict Paleo)*
Instructions
  1. Pour 1/4 c water into the base of your crock pot
  2. Place diced onions, mushrooms and sweet potatoes in crock pot
  3. Set chicken thighs on top
  4. Sprinkle chicken with chives, marjoram
  5. Toss in mustard.
  6. Place bay leaves on top.
  7. Cover.
  8. Turn crock pot to high. Let cook 4-5 hours.
  9. The last 10 minutes, pour in 1 bag of frozen peas. Cover.*
  10. Enjoy!
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