Wednesday 20251231

Pete Shaw
Dec 30, 2025
2 min read

BODY

Kelly-ish

3 rounds for time:

Row 500 meters

30 box jumps

30 squats

Spend some time working on warming up your jumping. Gradually work up to small plates and from there increase slowly. Even if you are simply jumping over a line on the ground, choose to jump with both feet today instead of stepping up.

Scale the squats by sitting to a box. Focus on sending your hips back and using your glutes.

BELLY

Green Curry Chicken

Chicken thighs simmered in a rich coconut green curry sauce with Thai herbs and vegetables.

Prep: 10 min | Bake: 20-25 min | Temp: 425°F

Instructions:

Prep: Line a large sheet pan. Cut 1 ½ lb chicken thighs and veggies (zucchini, bell pepper, mushrooms).
Mix Sauce: In a small bowl, whisk 14 oz coconut milk (shake can first), 3 Tbsp curry paste, 2 tsp fish sauce, 1 Tbsp lime juice, garlic, and ginger.
Combine: Place chicken and veggies on the pan. Pour half the curry sauce over them; toss to coat. Spread in a single layer.
Bake: Roast for 20-25 mins until chicken is cooked.
Finish: Pour the remaining sauce over the hot pan and stir in 1 cup spinach (it will wilt instantly). Serve over cauliflower rice.

Tip: Using a high temp (425^*F) helps "roast" the coconut milk into a thick, flavorful glaze while you're busy!

MOVEMENT

Isolation vs. Integration

In this 2009 conversation, Coach Greg Glassman suggests that isolating muscles in training, such as through machine-based movements like leg extensions and leg curls, is a “false reductionism” that causes people to “lose the essence of the damn thing”.

The complex interplay of muscles, such as the glutes, hamstrings, and quadriceps, is “dizzying”. Coach Glassman advocates for an integrated approach to fitness, utilizing fundamental, universal motor recruitment patterns, including the squat, deadlift, pull-up, rope climb, throw, jump, and run. When these functional movements are performed in racing conditions, they stress the midline under “constant assault,” which develops “midline stability and stamina”. The inability to maintain good form during complex, high-repetition movements is often due to a lack of midline stability and stamina rather than a lack of technique.