O.H. Walk/Sit-ups/Run
Today’s Workout3 Rounds
100m Overhead Walk w/ a bar
50 Sit-ups
Run 400m
Strength Day
Today’s WorkoutBack Squats 3-3-3-3-3
Skill: Work on Double Unders
Sweets/Desserts
For those of you struggling with a sweet tooth and don’t know what to eat, here are a couple Paleo desserts that taste delicious!Recipe:
Paleo Cookies
1 1/4 cup Almond Flour/Meal
1/4 teaspoon Salt
1/4 teaspoon Baking Soda
1/2 teaspoon Vanilla Extract (optional)
1/4 teaspoon Cinnamon (essential!)
1 large Egg
1/4 cup Honey
1/4 cup chopped Pecans
Stir ALL ingredients together until smooth.
Drop by heaping tablespoonfuls onto a really well buttered/greased cookie sheet about 2 inches apart from eachother. They really like to stick to the pan, so use parchment paper if you have it. Bake at 350 degrees for 10-12 minutes or until desired doneness. Allow to cool before removing from pan.
These are soft, fluffy, and chewy around the edges. Also great with chocolate chips!
Nutrition Info
Calories 119
Fat 8.3 g
Cholesterol 24 mg
Sodium 94 mg
Total Carbohydrate 10 g
Dietary Fiber 1 g
Sugars 8 g
Protein 3 g
I made mine with unsweetened dark cacao chocolate chips instead of pecans and they turned out great…Enjoy!
Recipe:
Paleo Brownies
Ingrediants:
6 tbsp oil
2 eggs
1/2 cup honey
1/2 cup ground almonds or pecans or walnuts
1/2 cup cocoa or carob powder
1/4 cup arrowroot flour
Bake at 350 for 15-20 minutes
Crusted Coconut Chicken Salad
This recipe is delicious…a great lunch idea!Coconut Encrusted Chicken Salad
Ingredients:
4 boneless, skinless chicken breasts
½ cup unsweetened coconut flakes
½ cup almond flour
Salt and pepper to taste
2 eggs
3 tbsp of virgin coconut oil
1 bag/8 cups of mixed salad greens or spinach
2 tbsp olive oil
2 tbsp lemon juice
Method:
Trim any remaining skin or white parts from the chicken breasts. (Note: I usually love the skin on chicken. In fact I find boneless skinless chicken breast pretty boring unless it is dressed up like I’ve done here.) Rinse under cool water and pat dry using a clean kitchen towel or parchment. On a chopping board, cut the chicken into strips somewhere between ½ an inch and an inch thick. Set aside. In a shallow dish, combine coconut flakes, almond flour and salt and pepper. In a bowl, crack eggs and beat lightly. Dip the chicken strips first in the egg and then roll in the coconut/almond flour mixture. Heat the coconut oil in the pan over medium-high heat and sauté the chicken strips until the exterior turns a golden brown and the inside is no longer pink. Remove from heat and place atop a bed of mixed greens. Drizzle with olive oil, lemon juice, and salt and pepper to taste and serve immediately. Serves 4.
Nutrition Analysis:
Calories: 600 per serving
Fat: 38.5 grams (55% calories from fat)
Carbs: 7.9 grams (5% calories from carbs)
Protein: 57.5 grams (40% calories from protein)
Wall Ball/Lateral Burpees
Today’s Workout21-15-9 Reps of:
Wall Ball
Lateral Burpees
Congratulations Jeremy E. on your first muscle-up!!!
Nutrition Challenge – Day 9
Keep up the good work guys!!! Another great website for finding recipes is…http://www.wholefoodsmarket.com/recipes
You can also get a free app to whole foods on your phone, which has a lot of great recipes.
Recipe:
Yucatan-Style Braised Pork
Serves 8
Perfect for entertaining, this tender braised pork can be made the day before and reheated. Serve with tortillas, pickled onions, shredded cabbage and hot sauce, and let guests assemble their own plates.
Nutrition
Per serving (About 10oz/279g-wt.): 420 calories (160 from fat), 18g total fat, 6g saturated fat, 51g protein, 10g total carbohydrate (less than 1g dietary fiber, 6g sugar), 145mg cholesterol, 240mg sodium
Ingredients
3 pounds pork butt, trimmed and cut into small chunks
Salt and pepper to taste
1 tablespoon vegetable oil
1/2 white onion, thinly sliced
2 cloves garlic
2 bay leaves
2 cups orange juice
Juice of 2 limes
1/2 cup white wine vinegar, divided
1/2 red onion, thinly sliced
1/4 teaspoon dried oregano
Directions
Season pork with salt and pepper; set aside. Heat oil in a large pot over high heat. Add pork in batches so as not to crowd the pot and cook, stirring occasionally, until browned on all sides, about 2 minutes per side. Using a slotted spoon, transfer pork to a large plate as done.
Discard all but 1 tablespoon fat from pot. Reduce heat to medium low and add white onions. Cook, stirring occasionally, until starting to brown, about 4 minutes. Add garlic and bay leaves and continue stirring until fragrant, about 2 minutes. Return pork to pot and add orange juice, lime juice and 1/4 cup of the vinegar. Bring to a simmer and season with salt and pepper. Cover, reduce heat to low, and cook for about 1 hour, stirring occasionally, until pork is very tender and can be easily pulled into shreds.
Meanwhile, separate red onion slices into rings in a large bowl and season with salt. Let stand for about 10 minutes, then toss with remaining 1/4 cup vinegar and oregano. Set aside for another 30 minutes. Discard bay leaves, then serve warm pork with pickled onions.
Week 1
Great Job Guys!!! We made it through the first week…Don’t forget to send your points if you haven’t done so yet!Recipe to kick off week 2:
Spinach Omelet
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.
Congratulations Don!!
Bailey Elaine Liggett
Born on 1/15/2011
Day 7…
Don’t forget tomorrow you will email your total points for the week.“Eat Clean” will email marcia.gensheimer@gmail.com
“Paleo” will email crossfitvacaville@gmail.com
*There is a total of 19 points you can get for the week!!
Recipe:
Cream of Mushroom Soup ---------------------- 1 avocado 1 tomato 1 cup hot water 1 red sweet pepper (diced) 1 cup mushrooms (sliced) 1 little onion (diced) 1 clove of garlic Juice of 1/2 grapefruit, chopped basil Blend avocado, grapefruit juice, garlic and hot water. This time the consistency of your soup should be thicker and creamier. Then add sliced mushrooms, sweet pepper, onion and basil. You may choose any of your favorite vegetables as an addition to your soup. By Tatiana Kozlova at www.rawtimes.com
Team Workout
Team WorkoutTeams of 2;
1st Partner runs 200m with medicine ball, while 2nd partner does max reps Kettle Bell Swings..they continue alternating for 15 minutes.
**Every 2 minutes, everyone must do 5 push-ups!!!
Winners = Robin & Kendra 418
