This windmill also provides energy

Not to mention usage of

• Deltoids and latissimus dorsi for increased shoulder stability. Yay mobility!
• Obliques, transverse abdominis, and all the erector spinae for an amazingly strong midline.
• The rest of the posterior chain such as the glutes and hamstrings.

It's prehab/rehab for the shoulder joints, provides us strength through a greater range of motion, proper balance and better coordination. Athletes from all sports can benefit from this movement (I'm talking to you Dave!).

the two-handed version, courtesy Stephen

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WOD

AMRAP in 15 min:
100 yard dash
10 windmills

Dumbell < Kettlebell < Barbell.

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ROD

Ginger Almonds

Recipe by Alton Brown, Food Network


Ingredients

• 1 tablespoon ground ginger
• 1 teaspoon kosher salt
• 2 teaspoons olive oil
• 1 teaspoon dark sesame oil
• 1 dried arbol chile, stemmed and broken into small pieces
• 1 pound whole natural almonds (Note from Andrew: BUY RAW)
• 1 tablespoon less-sodium soy sauce
• 1 tablespoon Worcestershire sauce

Directions

Heat the oven to 250 degrees F.

Combine the ginger and salt in a large mixing bowl and set aside.

Heat the olive oil and sesame oil in a 12-inch saute pan over medium-low heat. Add the arbol chile and cook, stirring frequently, until the chile begins to give off an aroma, 30 to 45 seconds. Add the almonds and cook, stirring frequently until lightly toasted, approximately 5 minutes. Add the soy sauce and Worcestershire sauce and cook until reduced slightly and the pan looks dry, approximately 1 minute. Immediately remove the nuts to the large bowl and toss with the ginger mixture.

Spread the coated nuts into a single layer on a half sheet pan lined with parchment paper and bake in the oven for 20 minutes. Remove the pan to a cooling rack for at least 30 minutes or until completely cool. Store in an airtight container for up to 1 week.