« Monday July 8, 2013 »

The Best Part of Your Day? by Coach Chad

There's a few things in my life that I feel like I'm pretty good at. One of those is making a delicioius cup of coffee. You might see me hugging a mug while teaching my 9 AM class each morning. Truth is, I love the stuff. Not in the "I'm a computer nerd and I drink 40 cups a day" way. More in the "this tastes so good that you could punch me in the face and I wouldn't care" way.

Is your coffee that good? Are you still using Sanka instant coffee (I just threw up in my mouth a little bit typing that)? Well get ready because here's the recipe for success!

1. Start with good water. Preferably filtered. Don't have a filter? Get one.

2. Get that good water hot. You need water that's just off the boil (~200º F) to extract all of the flavor. Use that kettle that's been on your stove all these years.

3. Use fresh roasted WHOLE bean coffee. Our area has some amazing roasteries right around the corner (Carrboro Coffee, Counter Culture, Joe Van Gogh, Larry's Beans, etc). You want beans that were roasted in the last few days.

4. Throw those delicious beans in a burr mill grinder. I use this one and it's fantastic. You want to use the grounds as soon as you grind them. Coffee loses flavor very quickly after grinding so take advantage while you can!

5. Use a good coffee-making system. I prefer a french press because it's simple and easy to clean. Four minutes and you're done. I also have this brewer for when I'm in a hurry. It does a good job but that french press is hard to beat if you have the extra few minutes.

You could stop there and enjoy your mug of delicious black coffee OR you could take it one step further and really kick it into overdrive.

6. Make some bulletproof coffee (optional). This stuff is so yummy that it might make you faint. Do you usually use cream in your coffee? If so, this is about to change your life.

• Put your yummy black coffee in the blender (don't worry, you'll get it back)!
• Add 1 Tbs (per mug) of Kerry Gold or other UNSALTED grass-fed butter
• Add 1/2 Tbs (per mug) of coconut oil
• Blend that baby for about 10 seconds

I'm telling you this stuff will knock your socks off. So what are you waiting for? Isn't it time to upgrade your morning?

Workout of the Day

A.
Five sets of:
Hang Squat Clean x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

B.
Three rounds for time of:
250 Meter Row
135/95 lb Power Clean x 10 reps
Pull-Ups x 15 reps

L2:
250 Meter Row
105/75 lb Power Clean x 10 reps
Pull-Ups x 7 reps

L2:
250 Meter Row
75/45 lb Power Clean x 10 reps
Vertical Ring Rows x 15 reps

Comments

[Stephanie]

It's a good thing we are friends because I am pretty sure you just ruined my life with this whole myfitnesscoachtoldmetoputbutterinmycoffee thing here. Being me a cup at 9 tomorrow?!?

[Local]

You can taste mine tomorrow. In the words of King Leonidas, "Prepare for glory!"

[Dan T]

Funny that the blog is about coffee. I put milk I mine this morning, which I have avoided for a long time. This led to a serious case of indigestion and I felt like I was going to meet pukie from the beginning of part A.

Part A

135(2-2-2)-155(2-2-2)-165(2-2-2)-175(2-2-1 f)

Part B

11:41 as Rxd. As always, pull-ups slowed me down.

Great meeting some new folks at 9am.

[Marian]

Wow. This was horrrrrrible. 30 squat cleans for a nice amuse bouche, then that nasty little triplet. I used 93# for all cleans, but I so much prefer hang cleans where I don't have to use "good technique" or "proper form" (Chris Farley quote fingers) but can just muscle that sh*t up. Starting each clean from the floor is ug. It was nice to have Coach Shea as a coach though!

[Audrey]

Enjoyed coaching this one today! Shout out to Elizabeth and Channing who said no to ring rows and pushed through the pull ups. Nice work ladies! Also to Ryan who I talked into doing Rx. He stuck it out even with a badly torn palm on round 2. Nice work Ryan, hope it doesn't hurt the golf game too bad tomorrow.

[Tammy]

Read the board wrong and worked up to 83 too quickly on the squat cleans, so I had to back down on the last two sets. In better news, I did one clean at 83 in which I actually got under the bar in a squat in one movement. Then, of course, I had to sit down there for a few seconds because I was so startled.

13:41 on the WOD, Level 1+ or 2-: did the cleans at level 2 but no pull ups for me.