Warm-up: Coach Specific
Mobility: Shoulder capsule mobilization, accumulate 2:00 per side
Strength: Push Press 2-2-2-2-2-2-2
WOD: Attach an object at precisely 12″ above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps (130#)
10 Handstand push-ups
If you haven’t checked this local resource out yet, waddya’ waitin’ for?! The produce pick-up is right next door at Barney Brothers on Saturdays at 8:45am. $15 bucks for a ton of produce ($25 for organic). Get some produce and you’re wondering WTF do I do with this? They have a TON of recipes on their site for each item. Check it out HERE!!
Produce storage tips from Bountiful Baskets-
Refrigerate whole for up to two weeks.
Store upright in the refrigerator in a plastic bag with either an inch of water or with a damp towel wrapped around the base, just like you would have flowers in a vase. They’ll last three to four days that way.
Ripen on the counter. Can be stored in the refrigerator for three to four days once ripe.
Store on the counter. To ripen place in a brown bag in a warm location (on top of fridge works!) with a couple apples. To slow ripening separate the bunch and store away from other fruit.
Remove green tops an inch or two above the crown. Refrigerate beets in a plastic bag to prevent moisture loss, which leads to wilting. (They’ll last seven to 10 days.) Refrigerate greens separately, also in a plastic bag.
Grower Driscoll’s recommends refrigerating berries, unwashed and in their original container. Blueberries and strawberries should keep for five to seven days; more fragile raspberries and blackberries up to two days.
Refrigerate in a sealed plastic bag. It’ll keep for three to five days.
Refrigerate in a sealed plastic bag for up to three weeks.
Refrigerate, stem side down, in a sealed plastic bag. It’ll last three to five days.
Refrigerate one to two weeks in a sealed bag. Keep in the front of the refrigerator, where it’s less apt to freeze.
Store oranges, lemons, limes, and grapefruit on the counter. They can last up to two weeks.
Refrigerate ears still in the husk. They’ll last up to two days.
Refrigerate, either in the crisper or in a plastic bag elsewhere in the fridge. They’ll last four to five days.
Store in the pantry, or any similar location away from heat and light. It’ll last up to four months.
Refrigerate in a plastic bag for three to four days.
Refrigerate for up to two weeks.
Fresh herbs can last seven to 10 days in the refrigerator. “When I use fresh herbs and store them in my refrigerator at home, I keep them in air-tight containers with a damp paper towel on the top and bottom,” says Raymond Southern, the executive chef at The Back Bay Hotel in Boston. “This keeps them fresh.”
Refrigerate unwashed. Full heads will last five to seven days that way, instead of three to four days for a thoroughly drained one. Avoid storing in the same drawer as apples, pears or bananas, which release ethylene gases that act as a natural ripening agent.
Take out of the package and store in a paper bag in the refrigerator, or place on a tray and cover with a wet paper towel. They’ll last two to three days.
Stored in the pantry, away from light and heat, they’ll last three to four weeks.
Ripen on the counter in a paper bag punched with holes, away from sunlight. Keep peaches (as well as plums and nectarines) on the counter until ripe, and then refrigerate. They’ll last another three to four days.
Store on the counter, ideally, in a bowl with bananas and apples, and then refrigerate after ripening. They’ll last another three to four days.
Refrigerated in a plastic bag perforated with holes, they’ll last three to five days.
Refrigerated, they’ll last four to five days.
Store them in the pantry away from sunlight and heat, and they’ll last two to three months.
Refrigerate. They’ll last 10 to 14 days.
Refrigerate in a perforated plastic bag. They’ll last four to five days.
Spread them out on the counter out of direct sunlight for even ripening. After ripening, store stem side down in the refrigerator and they’ll last two to three days.
Mangoes, papayas, pineapples and kiwifruit should be ripened on the counter. Kat Bretcher of Cottonwood, Ariz., ripens mangos in a paper bag in a cool place, and then refrigerates them for another two to five days.
Kept at room temperature on the counter, it’ll last up to two weeks, Bretcher says.
Store on the counter for up to two weeks