The
Daily
Fix
Nancy
Chipotle Tilapia with Citrus Butter Sauce
The Overhead Squat
5 rounds for time of:
Run 400 meters
15 overhead squats
This Chipotle Tilapia with citrus butter sauce combines smoky heat from chipotle with the bright flavors of orange and lime, creating a perfectly balanced dish.
The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
Men use 95 lb.
Women use 65 lb.
Nancy demands speed and precision. With a total of 75 overhead squats, each rep needs to be mechanically sound, yet the load is somewhat light, allowing for a near-sprint pace throughout.
Post time to comments.
Ingredients
1 large or 2 small tilapia fillets (6 oz)
1 chipotle pepper in adobo sauce, finely minced
¼ medium yellow onion, thinly sliced
3 Tbsp unsalted butter, divided
1 Tbsp fresh orange juice
1 tsp fresh lime juice
1 small clove garlic, minced
½ tsp garlic powder
Salt and pepper to taste
Macronutrients
Protein: 26g
Fat: 25g
Carb: 10g
Preparation
Prepare the chipotle butter mixture: In a small bowl, combine 1 Tbsp of softened butter with the minced chipotle pepper in adobo sauce (1), garlic powder (½ tsp), salt and pepper to taste. Mix well and set aside.
Cook the onions: Heat 1 Tbsp of butter in a large skillet over medium heat. Add the thinly sliced onions (¼ medium) and cook for 10-12 minutes, stirring occasionally, until softened and lightly caramelized. Remove the onions from the skillet and set aside.
Cook the tilapia: Pat the tilapia fillet(s) (6 oz) dry with paper towels and season both sides with a pinch of salt and pepper. In the same skillet, heat ½ Tbsp of butter over medium-high heat. Carefully add the tilapia fillet(s) and cook for 3-4 minutes on each side, or until golden brown and cooked through. Remove the fish from the skillet and set aside.
Finish with citrus butter sauce: Reduce heat to medium-low and add the minced clove garlic to the skillet. Cook for 30 seconds until fragrant. Add the orange juice (1 Tbsp) and lime juice (1 tsp) to the skillet, scraping up any browned bits from the bottom. Let the citrus juices simmer and reduce for about 2 minutes. Add the remaining ½ Tbsp of butter and stir until melted and sauce is slightly thickened.
Serve: Place the cooked tilapia fillet(s) on serving plate. Top with caramelized onions. Spread the chipotle butter mixture evenly over the fish and onions. Drizzle the citrus butter sauce over the top and around the plate. Garnish with fresh cilantro or parsley if desired and serve immediately.
The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners.
There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction; outside of the Olympic lifting community most instruction on the overhead squat is laughably, horribly wrong—dead wrong. The second is a weak squat—you need to have a rock-solid squat to learn the overhead squat. The third obstacle is starting with too much weight—you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
COMMENTS
Runs: 1:39, 1:46, 1:50, 1:53, 1:51
Transition/Rest: :20, :21, :24, :21, :25
15 consecutive Overhead Squats: :35, :35, :35, :36, :36
Last time doing Nancy was 5/23/24:
14:34 with 75-lb. Overhead Squat at/on dirt track
Runs: 1:45.5, 1:58.9, 1:59.5, 2:01, 2:00.5
15 consecutive Overhead Squats, waited until top of the minute to squat after runs
M/45
Charlotte, NC
35 lb bb for OHS to an 18 inch box
17:19
sub 500m row
db thruster (10#s)
time: 15:48
13.19 Rx