The
Daily
Fix
Sprints and Strict
Spicy Cauliflower Rice with Spinach, Avocado, and Eggs
Assistance for Bodyweight Exercises
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
This dish adds ginger and red pepper flakes to keep the dish flavorful with a bit of heat.
Designed for universal scalability' finds its greatest challenge with bodyweight exercises – the stuff we call 'gymnastics.'
Take ample rest between each exercise.
Each bike should be an all out sprint. The HSPU’s should be controlled, and may require spotting and assistance from your gym mates. Consider the GHD for the sit-ups if you’ve had previous exposure.
Post bike times to comments.
Ingredients
⅓ cup avocado, diced
1 Tbsp scallions, chopped
¼ cup vegetable broth
1 Tbsp butter
1 Tbsp red onions, diced
½ tsp white sesame seeds, toasted
2 Tbsp tomato paste
½ tsp ginger, minced
⅓ cup baby spinach
½ cup grated cauliflower
2 eggs, fried or poached
½ tsp crushed red pepper flakes, for heat
Salt and pepper to taste
Macronutrients
Protein: 17g
Fat: 28g
Carbohydrates: 9g
Preparation
Cook the vegetables: Heat the butter (1 Tbsp) in a pan over medium heat. Sauté the diced red onions (1 Tbsp) and minced ginger (½ tsp) until softened, about 2 minutes. Add the grated cauliflower (½ cup) and stir in the vegetable broth (¼ cup) and tomato paste (2 Tbsp.) Cook for 3-4 minutes until the cauliflower is tender and the broth has been absorbed. Stir in the baby spinach (⅓ cup) and cook until wilted. Season with salt and pepper to taste and crushed red pepper flakes (½ tsp) for heat.
Cook the eggs: In a separate pan, fry or poach the eggs to your preference.
Serve: Serve the cauliflower rice mixture in a bowl, topped with diced avocado (⅓ cup) and the fried eggs (2.) Garnish with scallions (1 Tbsp) and toasted sesame seeds (½ tsp.) Sprinkle additional pepper flakes or sesame seeds if desired.
"Weight training is a critical component of fitness training but, ultimately, represents a vehicle for tapping only half of your physical potential – the rest depends on gymnastics. This is true of strength in general and upper body and core strength in particular, but in the arena of neurological development the gymnastics stimulus is singularly unique.
No discipline approaches gymnastics’ capacity for developing strength to weight ratio, upper body strength, core strength, flexibility, coordination, accuracy, agility, and balance. (Pilates fans, yogis, Swiss ballers, wobble and Indo boarders take note: you are playing, not training!)"
COMMENTS
25 GHD Sit-ups in 50 seconds, rest 1:10, 25 GHD Sit-ups in 50 seconds, rest 3 minutes
Bike 3218 meters (first 30 seconds out of saddle Sprint about 100 rpm, rest of ride about 70 rpm, 2:05/1000 meters pace)
Every minute on the minute for 10 minutes, complete 3 Handstand Push-ups
Bike 3218 meters (first 30 seconds out of saddle Sprint about 100 rpm, rest of ride about 80 rpm, 2:00/1000 meters pace)
25 GHD Sit-ups in 50 seconds, rest 1:10, 25 GHD Sit-ups in 50 seconds
Total time: 52 minutes
3:05 c2bike 1600m
AMRAP 10: 21 strict hspus
3:01 c2bike 1600m
1:35 ab mat sit-ups
Strict abmat sit ups with hands behind head
C2 bike
Sub bosu ball crunches for sit ups and hspu
19:00
Sub bike with assault bike
Skipped last 50 situp due to time costrain
5'29" first AB 2 Miles
5'31" second AB 2 Miles