* CFH *

Monday, December 1

12/1/2014

 
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Please help us send HAPPY BIRTHDAY wishes to Jessica (Jessie) Bassett today!

Strength: Back Squats

Conditioning:
EMOM Circuit, 12:00
1 - 16 Walking KB Lunges
2 - Max Strict Pull-ups
3 - Max Ring Dips
4 - 15 Sit-Ups

Thursday, January 3

1/4/2013

 
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Here's a quick and yummy new Paleo recipe for you guys to try.
No-Crust Quiche (aka Egg Brownies)
Beat a dozen eggs in a large bowl & set aside.
Using a shredder or food processor, grate 3-4 large carrots and add to egg mixture.
Grate 2-3 zucchini AND squeeze the water out; add to egg mixture.
Add a dash of salt & pepper (we also included a pinch of rosemary and sage).
Grease a 9x13" baking dish, pour the egg mixture into the pan and bake at 375 for approximately 45 minutes.  NOTE: this dish will puff a little while baking and deflate as it cools - don't panic.  It's fine. 

To serve, we cut this golden goodness into about 12 squares (hence the name "egg brownies"), which makes about 5-6 servings. You can store the leftovers for a few days - it's just as good reheated!


Strength:
Turkish Get-Ups (3x5 each arm; increase weight each time)

Conditioning:
5 Rounds for Time
10 Box Jumps (24/20")
10 KB Swings (55/35#)
10 Pull-Ups

Thursday, October 11

10/12/2012

 
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We made some super-simple and truly delicious butternut squash soup last night. You guys must try it!

Dice up a little butternut squash, celery, onion, a few carrots, and mince a few garlic cloves.
Drizzle some oil (we used avocado oil) in a pan and sautee everything for about 5 minutes.
Add about 6 cups of chicken broth or vegetable broth, sprinkle in some thyme, sage, salt, and pepper and let it simmer for about 30 minutes.
Once we dished out the soup, we tossed in a little leftover pulled chicken. DELISH!
Strength:
Snatch-Grip Push Press (5-5-5+)

Conditioning:
Tabata Squats
Rest 1 min
Tabata Push-Ups
Rest 1 min
Tabata Sit-Ups

*Compare to 7-30-12

Thursday, September 20

9/21/2012

 
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MEAT CANDY!
'nuff said.

Recipe from Everyday Paleo...
Dates (it's best with large dates, not the small ones from a bag)
Italian sausage
Uncured, uncooked bacon strips

Cut a slit in the date lengthwise and remove the seed.
Form a small sausage ball and wrap the date around it.
Tightly wrap the bacon around the date.
Place your new meat candy creation in a glass baking dish.
Bake 40 min at 375.




Strength: Overhead Squat (3-3-3+)

Conditioning:
5 Wall Ball (20/14#)
400m Run
10 Wall Ball
200m Run
15 Wall Ball
100m Run
30 Wall Ball
50m Run

Thursday, September 13

9/14/2012

 
If you've never tried spaghetti squash, be sure to add it to your grocery list.  It's a tasty, easy-to-make Paleo option that you can serve a number of different ways.  Simply slice the spaghetti squash in half, remove the seeds, and bake face down at 375 degrees for approximately 40 minutes.  Let it cool, then use a fork to 'rake' the insides into a dish.  Serve plain...or with a little salt & pepper...or add a nice Paleo sauce, etc.  Yummy!

Strength: Deadlift (5-5-5+)

Conditioning: 4 Rounds...Rest 1:00 between rounds
3 min AMRAP
3 Power Cleans (95/65#)
6 Push-Ups
9 Squats

Wednesday, June 13

6/13/2012

 
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LIFT: Deadlift (5-5-5)

MetCon:
4 Rounds
10 MB Cleans (20/14#)
10 Box Jumps (24/20")
10 Russian Twists with MB

Here's a yummy new recipe for all you Paleo peeps.  While you may not normally think to put these ingredients together, this quick dish turns out to be surprisingly delicious!

Peach & Pecan Scramble
2 tsp olive oil
1/4 tsp cinnamon
2 TBSP unsweetened applesauce
1 peach, diced
4 TBSP chopped pecans
4 eggs
(This amount serves 2 people; adjust as needed)

Crack the eggs into a bowl, add the applesauce and cinnamon, and beat well.
Set aside.
Heat the olive oil in a skillet over medium heat. 
Add the diced peach and chopped pecans to the skillet and stir-fry for 2-3 minutes.
When the peaches soften a bit, add the egg mix to the skillet and scramble it all together.

Wednesday, April 11

4/11/2012

 
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We're going to test your one-rep max tonight for the Clean...then we'll have a little fun with a jump rope.  Drink plenty of water, eat right, and come prepared to give everything you've got!

Speaking of eating right, here's a great recipe for quick, tasty meal...the Paleo MexiMelt.

Grate 3-4 large zucchini and 4-5 carrots in a food processor.
Set aside.
Brown 1lb. ground beef and 1lb. italian sausage in a decent amount of olive oil in a large skillet.
While the meat is browning, liberally add garlic powder, chili powder, ground cumin, paprika, and a little cilantro.
Once the meat has browned, stir in the zucchini & carrots.
Continue cooking for about 15 minutes.
Serve alone or top it with a fried egg for some extra protein.

Thursday, February 2

2/2/2012

 
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Looking for a Paleo way to celebrate the big game?  Try this FANTASTIC Paleo Chili recipe.  You'll need...
2 lbs lean ground beef
1 large steak cut into chunks
1 large can crushed tomatoes (be sure the only ingredient is tomatoes)
1 can diced tomatoes and chilis (again, just those ingredients)
3-5 TBSP tomatillo salsa (more if you like it hotter)
1 large onion, diced
1/8 cup almond flour
2 cups all-natural beef broth
3 cloves garlic, minced
2 tsp garlic powder
1 tsp ground cinnamon
2 TBSP ground cumin
4 TBSP chili powder
2 TBSP olive oil


Put about 2 TBSP olive oil in chili pot and get it screaming hot.
Sear the chunks of steak in batches (don't crowd) - just brown it and set aside.
Add diced onion to brown just a bit.
Add the beef stock and cook until reduced by almost half (this is important to give the chili a good meaty base).
Add ground beef and almond flour - stir until it browns a bit.
Add garlic, all the spices, tomatoes, and steak chunks.
Simmer on low for a few hours - it gets better the longer it cooks!
Serve with a diced red onion on top - YUMZO!


LIFT:
Snatch (5-5-5+)

MetCon: (SPECIAL NOTE FOR THE LADIES - WEAR A LONG SHIRT YOU CAN TUCK IN TONIGHT)
10 min AMRAP
10 Box Jumps (20")
10 Mountain Climbers
10 Russian Sit-ups (25#)

Tuesday, January 17

1/17/2012

 
This is probably one of the most delicious Paleo meals we make...and it takes less than 10 minutes start to finish!

Mince 2 garlic cloves and dice 1 small shallot.  Saute in 2 tablespoons coconut oil.
Add 6 cups of spinach leaves (careful, they wilt super fast).
Scoop that onto two plates.

Add 1 tablespoon of coconut oil to the same skillet and add 1 pound of wild-caught sea scallops with salt & pepper to taste.
Constantly stir/flip for about 4 minutes.
Place the scallops on the spinach and serve.
YUM-MUM-MY!

LIFT: Power Clean (5-3-1+)

Skill Work: Clean & Jerk (with Barbell Roll-Outs sprinkled on top)

Friday, December 30

12/30/2011

 
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It's great to come home to yummy slow-cooked chicken!  It takes less than 10 minutes to put together and literally falls off the bone when you pull it out of the slow cooker. 
  • Cover the bottom of a slow cooker with a sliced white onion
  • Mix together: 1 tsp sea salt; 2 tsp paprika; 1 tsp cayenne pepper; 1 tsp white pepper; 1 tsp poultry seasoning; 1 tsp garlic powder and use your hands to rub this mixture over the entire chicken
  • Place the spiced chicken on top of the onions in the slow cooker, cover, and cook on low for 5-6 hours
How's that for quick and delicious?!?



LIFT: Hang Power Cleans (5-5-5)

MetCon:
3 rounds
5 HSPU
10 HPC (135/95)
150 Singles

SCHEDULING NOTES: We have a great workout planned for Saturday and we're going to run everyone in heats...so please be prepared to stay a few minutes longer than usual.  Don't forget, it's your job to cheer for your fellow CFH athletes when you're not busting your own tail out there! 

REMINDER: we will be closed Monday, January 2 and will re-open with our usual class hours on Tuesday, January 3.

Wednesday, December 14, 2011

12/14/2011

 
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You guys have had some great nutrition questions the past few days...so here's a peek at tonight's dinner to spark some ideas in your kitchen.
Yummy (and easy) Chicken Stir-Fry
Heat a 'swish' of olive oil in a wok
Cut some chicken into bite-sized pieces and saute it for 4-5 minutes
Add spices if you wish (cayenne pepper, garlic powder, etc)
Add some sliced red peppers, green peppers, onions, mushrooms (and whatever other vegetables you would like)
Saute for another 3-4 minutes then scoop onto a plate and enjoy

LIFT: Push Press (3-3-3)

MetCon:
8 min AMRAP
10 one-arm DB Cleans (20/12)
10 parallette pass-throughs

    The needs of Olympic athletes and our grandparents differ by degree, not kind.  We scale each day's workout to meet your needs.  Check out this video to see an example of scaling.

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