 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  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
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  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
 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.  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.  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#)
LIFT: Power Clean (5-3-1+)
Skill Work: Clean & Jerk (with Barbell Roll-Outs sprinkled on top)  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.
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.  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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