The
Daily
Fix
3-round rotation
Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Kendrick/Harcombe Trial: The Conspiracy
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce.
Malcolm Kendrick and Zoë Harcombe sued a British newspaper for libel, and won.
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
Post amount completed each round in the static holds, and reps completed in the other exercises to comments.
Ingredients
For the kebobs:
8 oz chicken thigh, cut into pieces
⅓ cup cherry tomatoes
¼ red onion, cut into chunks
1 Tbsp butter, melted
1 ½ tsp curry powder (adjust to taste)
1 clove garlic, minced
1 lime (zest and juice divided)
¼ tsp salt
¼ tsp ground black pepper
For the Yogurt Sauce:
2 ½ Tbsp Greek yogurt
1 Tbsp cilantro, chopped
Juice from ½ lime
Water (as needed for consistency)
Macronutrients
Protein: 42g
Fat: 30g
Carb: 13g
Preparation
Marinate the chicken: In a large bowl, mix minced garlic (1 clove), lime zest (2 tsp), juice from ½ lime, and melted butter (2 Tbsp).
Add curry powder (1 ½ tsp), salt (¼ tsp), and black pepper (¼ tsp), then stir until the marinade is well combined.
Add chicken thigh pieces (8 oz) and ensure they are well coated with marinade. Cover and refrigerate for at least 30 minutes (up to 2 hours for deeper flavor).
Assemble the kebobs: Thread the marinated chicken (8 oz), cherry tomatoes (⅓ cup), and red onion chunks (¼ red onion) onto skewers, alternating ingredients for even cooking.
Grill the kebobs: Preheat a grill or grill pan over medium-high heat. Grill kebobs for 12-15 minutes, turning occasionally, until the chicken is fully cooked and has a nice light char. The internal temperature should reach 165°F (74°C). Once fully cooked, remove kabobs from grill or grill pan and let them rest for 5 minutes.
Prepare the yogurt sauce: In a small bowl, mix Greek yogurt (2 ½ Tbsp), chopped cilantro (1 Tbsp), and juice from ½ lime. Add small amount of water as needed for a drizzling consistency.
Serve: Plate the kabobs and spoon yogurt sauce on the side and optionally garnish with chopped cilantro.
Optional Homemade Curry Powder
Mix and store in an airtight container:
3 Tbsp turmeric
3 Tbsp ground coriander
1 Tbsp + ½ tsp ground cumin
1 ½ tsp garlic powder
¾ tsp cinnamon
¾ tsp cayenne pepper (adjust to taste)
¾ tsp ground ginger
⅜ tsp ground nutmeg
1 ½ tsp ground black pepper
Optional: A pinch of ground cloves for added depth
Article by Malcolm Kendrick.
"In 2019 I was attacked by a UK newspaper The Mail on Sunday. This newspaper has the largest readership in the UK, with many millions more who read the on-line version worldwide. The main accusation was that I, and Zoë Harcombe* were spreading misinformation about statins and cholesterol."
COMMENTS
0:45 Hollow Arch Hold (10/10/10/10/5)
15 GHD SitUps (5s)
25 GHD Hip and Back Extensions (15/10)
15 K2E (5s)
20 Stiff Leg DL @135 (10s)
Nice burn!
Total reps = 317
Used 2x 53lb KBs for deadlifts
Sub v ups for knees to elbows
Sub banded good morning for back extensions
Db stiff deads (35#s)
*no scores - just moved / treated as warm up
Hollow hold x:40
Arch hold x:30
Sit-ups x 18
Back extensions x 8
K2E x 8_strict + unbroken
Stiff legged DL x 18_#75
60 second Hollow Full Tuck Holds (5 second Nasal Inhale, 5 second Nasal Exhale)
~50 second Hollow Arch Holds
17 AbMat Sit-ups
10 GHD Back Extensions
10 Knees-to-elbows (sets of 5)
10 (45-lb. Bar), right below knees to standing, Stiff-Legged Deadlifts