The
Daily
Fix
Tababta Intervals
Cumin-Spiced Chicken with Minted Yogurt & Radish Salad
A Postural Error
Tabata squat
Tabata GHD sit-up
Tabata pull-up
Tabata push-press
Tabata row
Chicken strips marinated in butter, spices, and lime juice are grilled, then served over a crisp salad of cucumber, radishes, and red onion tossed in a tangy Greek yogurt dressing.
The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound.
The Tabata interval is 20 seconds of work, then 10 seconds of rest, repeated for 8 rounds. So you’ll spend 4 minutes on each exercise.
Rest as needed between exercises, and complete them in any order.
Use ⅓ bodyweight for the push press, and record the row in calories.
Note the weakest interval from each of the five exercises for your score, and post that to comments.
Ingredients
For the Chicken:
6 oz chicken breast, sliced into strips
1 Tbsp butter
½ tsp ground cumin
¼ tsp ground coriander
¼ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
½ lime, juiced
For the salad:
½ cucumber, thinly sliced
4 radishes, thinly sliced
¼ red onion, finely sliced
¼ cup Greek yogurt
1 Tbsp fresh mint, finely chopped
½ tsp lemon zest
Salt and pepper, to taste
Fresh dill, for garnish
Macronutrients
Protein: 40g
Fat: 16g
Carbs: 12g
Preparation
Marinate the sliced chicken (6 oz.) In a bowl, combine butter (1 Tbsp), ground cumin (½ tsp), ground coriander (¼ tsp), smoked paprika (¼ tsp), garlic powder (¼ tsp), juice from ½ lime, and salt and pepper to taste. Add the chicken strips and coat them well. Marinate for at least 15 minutes.
Heat a grill pan or skillet over medium-high heat. Cook the chicken strips for 4-5 minutes on each side, or until fully cooked. Remove from heat and set aside.
In a small bowl, mix Greek yogurt (¼ cup), chopped mint (1 Tbsp), lemon zest (½ tsp), salt and pepper to taste. In a separate bowl, combine ½ cucumber sliced, 4 thinly sliced radishes, and ¼ red onion, finely sliced. Gently fold in the yogurt dressing until the vegetables are well coated.
To serve, place the cucumber and radish salad on a plate, top with the grilled chicken strips, and garnish with fresh dill.
The article "A Postural Error" by Greg Glassman explains how hip dysfunction, termed Muted Hip Function (MHF), compromises power, stability, and mechanics in athletes. It identifies poor hip extension as a common issue during movements like push presses, leading to instability and reduced performance.
COMMENTS
squat 17 / abmat sit ups 12 / strict pull ups 3 / push press (24lbs) 10 / row 4 cal
AS: 19-19-19-19-18-18-18-19
GHDSU: 10's
PU: 14-12-10-7-7-6-6-6 (Butterfly to Kipping)
PP: 12's (55-lb.)
Row: 4-5-5-5-5-4-4-5
1 minute rest in between exercises
Play in men’s 35+ soccer game
M/45
Charlotte, NC
Squat - 17
Sit-up 8
Pull up - 9
PP - 10 @ 95
Row - 4,5,6,6,6,5,5,6
Normal Sit-up - 7
Squat - 10
Push Press (65lbs) - 4 until set 7 (hit failure after 2, picked too high a weight)
Band pull ups - 4
Air squat - 14
Sit ups - 9
Db power clean (20#s) - 10
Db push press (20#s) - 10
Bike - 4 cal
Squat - 17
Abmat Sit Ups - 10
Strict Pull Ups - 4
Push Press 60lbs - 10
Row - 6 calories