February Events

Guest Day on the 18th

Tower Run

Sat & Sun @ 8am

Meet at the dog park

Sprint/Deadlifts/Push-ups

Today’s Workout

AMRAP 15 min.
Sprint 100m
5 Deadlifts
15 Push-ups

Strength

Strength W.O.D

5 Rounds
100m Farmers Walk (Start as heavy as possible)

Need more breakfast ideas?

Spinach Omelette

Ingredients

1 small onion, chopped
3 cups spinach, chopped
3 whole eggs, beaten
1 tomato, sliced

Instructions

In a frying pan, fry the onion until brown. Place in a bowl with beaten eggs and spinach.

With the frying pan on medium heat, line with baking paper, add the mixture and cover with lid. Leave for 5-7 minutes or until the bottom of the omelette is cooked; this can be seen by lifting up the baking paper and seeing if the eggs have started to brown. At this stage, flip the omelette over, placing the tomato slices at the bottom of the pan.

Leave to cook for around 3-4 minutes before serving.

Primal Pancakes

Pancakes

If there’s one thing almost every neo-Primalist misses, it’s a heaping stack of pancakes on a cold winter weekend morning. This recipe will sate those deep-seated cravings and make you forget about your extended tryst with Mrs. Buttersworth (as sweet and sinful as it may have been).

Ingredients:
1 cup almond meal
3 large eggs
1/8 tsp vanilla extract
1/8 tsp ground cinnamon

Mix it all together until a batter forms. Pour the batter onto a buttered or greased skillet. Cook over medium heat until both sides are golden brown. Drizzle raw honey or just eat it plain. For kicks, add some blueberries or bananas to the batter.

One word of caution on this recipe: I would suggest keeping the size of these almond pancakes on the small side. Larger pancakes have a tough time sticking together.

FitDay breaks the whole batch down thusly (without any honey or added berries);
Calories:   798
Fat:   65.4 g
Carbs:   20.1 g (11.2 g fiber)
Protein:   42.1 g

Not bad!

Happy Birthday Kay & Jon K.!!!

“Birthday’s Gone Bad”
3 Rounds
1 min. at each station for max reps
Wall Ball (20/15)
Double Unders
Jumping Squats
Burpees
Power Cleans (95/65)

**1 min rest between rounds

Paleo Spagetti

Paleo Spaghetti

This is my favorite recipe for spaghetti. I usually serve the sauce over spaghetti squash, but I think it’s also really good on top of steamed broccoli. Leftover sauce is yummy on or in eggs.

For a nutritional boost, lately I’ve been adding in 1/4 lb ground heart to any recipe that calls for 1 lb ground beef. Heart is just muscle meat, so it doesn’t change the taste or texture at all. It’s a great way to sneak in some organ meats.

ingredients for sauce:
1 lb ground beef
1/4 lb ground heart (optional)
1 small onion, chopped
1 garlic clove, minced
1 T extra virgin olive oil
1 14 oz can diced or crushed fire roasted tomatoes
1 8 oz can tomato sauce
2 tsp dried oregano
pinch of dried rosemary, optional
1/4 tsp cayenne pepper or red pepper flakes
1 tsp sea salt

Heat the olive oil and brown the ground beef, onions, and garlic over medium heat. Add all the remaining ingredients. Bring to a bubble, partially cover and simmer on low heat for 35 minutes.

ingredients for “noodles”:
1 medium spaghetti squash

Cut the spaghetti squash in half lengthwise and scoop out the seeds. Put in a microwave safe container, cover, and cook on high for 10 minutes in the microwave. Leave covered for 10 minutes. Remove squash and string with a fork.

If you don’t want to use the microwave (this is one of the few things I actually microwave because it’s so much easier than the alternative), I would recommend steaming over roasting for this particular dish.

Strength

Today’s Workout

Shoulder Press 1-1-1-1-1

Lunge/Dips/Double Unders

Today’s Workout

4 Rounds
100ft. Lunge
12 Dips
21 Double Unders

Nutrition Challenge – The Start of Week Three…

Great Job everyone for making it through the first 2 weeks… Keep up the good work!

Recipe:

Bacon-Wrapped Mini Salmon Cakes With Asparagus

A delicious meld of salmon cakes (made with pine nuts as a binder) and crunchy asparagus, the only thing that could make this invention better is wrapping it in bacon, of course!

Ingredients

10 oz salmon
coconut/olive oil
pat of butter
1 tbsp finely diced onion
1 garlic clove, finely diced
2/3 c. pine nuts
1 tbsp mayo
1 tsp Parmesan cheese
1 tsp dijon mustard
1 tsp old bay seasoning
1 tbsp fresh chives
1 egg white
bunch fresh asparagus
thick cut bacon

Directions

In a pan, cook the salmon with the coconut oil (you can use olive oil), breaking apart as you cook.
When this is finished stick in a bowl in the fridge to cool down.
Either in a blender or a food processor, blend the pine nuts until they look like this. Thee nuts are very moist and work great as a binder and give the cake a nutty taste
In another pan, melt butter and add garlic and onions and cook until translucent.
Remove salmon from fridge and add cooked onions/garlic, egg white, pine nuts, mayo cheese, mustard, old bay, and chives (basically everything except the bacon and asparagus).
Mix well and put back in fridge to chill for at least an hour. This helps make the mixture firmer and easier to work with.
Lay out the strips of bacon lengthwise and place a few pieces of asparagus perpendicular to the bacon.
Put a good sized mini cake amount of the salmon mixture, roll up tightly, and hold with a toothpick.
I put these right on foil but because of the bacon grease, the bottom of the bacon never got crispy so I recommend you put these on a raised tray with foil lined underneath to catch drippage.
Bake at 375 for 15-20 minutes, checking often.
Serve as a fancy schmancy appetizer at your next holiday party!