7/15 Foodie Friday

The lunch time class has fun with med ball volleyball. 

Peas (snap, shelling, or snow) grow  well in Bozeman. Did you know there used to be a commercial pea canning industry in Bozeman? It's now known as the cannery district and the old buildings now hosts Seven Sushi, 406 Brewery and Wild Rye Distillery. 

Lucky for us, peas are now in season! For those of us subscribed to Gallatin Valley Botanical's CSA, our peas arrived last week in our veggie box. You can by them at the farmer's market. Here is a ridiculously east and delicious way to eat your peas. The recipe comes from the talented Melissa Joulwan's paleo food blog Well Fed. 
SNAP PEAS WITH LEMON, MINT, AND PISTACHIOS
INGREDIENTS:

• 1 tablespoon extra-virgin olive oil
• grated zest and juice of 1/2 lemon
• 1/8 teaspoon ground cumin
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 pint snap peas
• 2 scallions
• 7-10 mint leaves
• 1/8 cup shelled pistachios, coarsely chopped

DIRECTIONS:
1. In a large bowl, mix olive oil, lemon juice, cumin, salt, and pepper. Set aside.

2. Cut the snap peas, scallions, and mint leaves into julienne slivers lengthwise and place in the bowl with the dressing. Add the pistachios. Toss to combine. Allow flavors to meld about 10-15 minutes before eating.

Today's workout tests our ability to sprint for 4 minutes and fully recover. Interval training, work:rest, is great way to increase your VO2 max, endurance, and stamina. Your legs will get tested today, too. Every wall ball includes a squat, and med ball cleans include two squats. Good luck! 
Today's Workout 
​4 x 4 minute rounds of:

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Level I
15 wall balls 14/10 ball to 10/9 foot target 
20 medicine ball cleans 14/10 ball
Row or bike for max calories
Rest 3 minutes between rounds.

Level II
15 wall balls 16/12 ball to 12/10 ft target
30 medicine ball cleans 16/12ball
Row or bike for max calories
Rest 3 minutes between rounds.

As Prescribed
15 wall ball 20/14 to a 12/10ft target
30 medicine ball cleans 20/14
Row or bike for max calories
Rest 3 minutes between rounds.

WOD Notes
The weight of the medicine ball, height of the target and reps on the cleans have been decreased to allow for the athlete to keep moving for the entire 4 minutes. For the wall ball shots strive to complete all 15 repetitions consecutively. During both the wall ball shots and the cleans pass through a full squat with the hip crease below the knee at the bottom of each repetition.
The Level II height remains the same as written to challenge the athlete. The athlete can use the written weight if they know they can move through all 4 rounds with unbroken sets on each movement. It is easy to get sloppy on the medicine ball cleans as fatigue sets in, set a standard to achieve hip extension on the pull and a full squat to receive the ball. Additionally, stand up completely before lowering the ball for the next repetition.