Simple Salad Dressing

Ingredients

• 1 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• 1 garlic clove, finely minced
• 1 tsp dijon mustard(NOT PERMITTED ON WHOLE30)
• 1 tsp raw honey (NOT PERMITTED ON WHOLE30)
• 1 Tbs lemon juice
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

Instructions

1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
2. Gradually add olive oil while whisking (or blending).
3. Mix salt, pepper and dried herbs in to taste.
4. Store in the refrigerator.

Chicken Fajita Salad

Ingredients

• 1 Tbs coconut oil
• 1/2 yellow onion, diced
• 1/2-3/4 lb boneless, skinless chicken breasts
• 1/2 tsp ground cumin
• 2 tsp dried oregano
• 1/4 tsp sea salt (optional)
• 1 large bell pepper, chopped
• 1 large head red leaf or romaine lettuce
• 2 medium tomatoes, diced
• 1 avocado

Instructions

1. Wash and chop onion, bell pepper and tomatoes.
2. Cut chicken into 1/2" slices.
3. Heat skillet over medium-high heat.  When hot, add coconut oil and onions. Sauté until onions are soft and slightly translucent.
4. Add chicken, cumin, oregano and sea salt to the onions and continue to cook, stirring often.
5. When the chicken has browned, add the peppers and cook until tender.
6. Meanwhile, wash and shred the lettuce. Divide between two plates.
7. Top lettuce with chicken fajita mix, tomatoes and sliced avocado.

Sweet Potato, Bacon & Egg Salad

Ingredients

• 1 small to medium sweet potato, diced
• 2 eggs
• 8 slices of bacon, diced
• 4 Tbs dill, finely chopped
• 2 Tbs mayonnaise
• 2 Tbs lemon juice

Instructions

1. Place eggs in small sauce pan, cover with cold water, cover pan and place over high heat until just before boiling.
2. Remove from heat and let sit, covered, for 13 minutes.
3. Immediately rinse in cold water, peel eggs, dice and set aside.
4. Meanwhile, dice sweet potato.
5. Heat skillet over medium-high.  When hot, add bacon and cook for 5 minutes.  Add diced sweet potato and continue to cook until potato is tender and bacon is fully cooked.
6. In a small bowl, mix dill, mayonnaise and lemon juice.
7. Add eggs, sweet potato and bacon, and mix.  Serve warm or cold.

Sauteed Sweet Potatoes

Ingredients

• 1 tbs coconut oil
• 1 large sweet potato, grated
• 1/4 tsp cinnamon

Instructions

1. Heat a skillet over medium heat.  Add coconut oil.
2. Once skillet is heated, sauté grated sweet potatoes until tender (a few minutes or so).
3. Sprinkle with cinnamon and mix well.

Paleo Pumpkin Muffins

Ingredients

• 1½ cups almond flour
• 3/4 cup  canned pumpkin (or cook and puree pumpkin yourself)
• 3 large eggs
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp  ground cinnamon
• 1½ tsp pumpkin pie spice
• 1/8 tsp sea salt
• 1/4 cup raw honey (optional)(not allowed on Whole30)
• 2 tsp almond butter
• 1 Tbs sliced almonds

Instructions

1. Preheat oven to 350℉.
2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
3. Mix all ingredients and pour evenly into tins.
4. Bake for 25 minutes on the middle rack.
5. Sprinkle almonds on top immediately after taking them out of the oven.

Bear Complex & Shrimp Kabobs

Skill

2 Rounds of Burgener Warm-Up

WOD- Full Bear Complex....use the link below to see a Bear Complex WOD.

http://www.youtube.com/watch?v=0WOP9J7QPwI

Power Clean
Front Squat
Push Press
Back Squat
Push Press

You will perform all of these movements without letting go of the bar once. You must break some of the movements up, but others you can combine. You MAY NOT squat clean the bar. You must Power Clean the bar, show control than Front Squat. You can combine the front squat and push press into a Thruster as well as combining the back squat & push press into a thruster. You may rest the bar on your shoulders or rack but you may never let go of the bar, even to readjust your grip. 7 full reps is 1 round of bear complex. A full bear complex in 5 rounds, 35 reps total.

Ingredients

• 3/4 lb shrimp, peeled and de-veined
• juice of 1 lime
• freshly ground black pepper
• 1 medium zucchini, sliced into 1" pieces
• 1 medium yellow summer squash, sliced into 1" pieces
• 1 red bell pepper, sliced into 2" pieces
• 1 green bell pepper, sliced into 2" pieces
• 1 red onion, cut into eighths
• 4 cloves garlic, minced
• 3 Tbs olive oil
• wooden skewers, soaked in cold water for 15 minutes to prevent burning

Instructions

1. Soak wooden skewers (at least 15 minutes).
2. Peel shrimp and put in medium bowl.
3. Add lime juice and season with pepper. Set aside for five minutes.
4. Wash and chop vegetables.
5. Prepare grill.
6. Add vegetables and garlic to the shrimp, and add olive oil. Toss.
7. Impale veggies and shrimp onto skewers and grill until fully cooked.

Cleans, Cleans & More Cleans....No "Oat" Oatmeal

Skill

Burgener Warm Up followed by Snatch Balance work

WOD- 1 Round for time

100 Dumbbell Squat Cleans- 45/30#

Every Minute on the Minute perform 3 Burpees until all 100 Db Sq Cl are finished. Have fun!!

Ingredients

• 1/4 cup walnuts
• 1/4 cup pecans
• 2 Tbs ground flax seed
• 1/2–1 tsp ground cinnamon
• dash of freshly ground nutmeg
• 1/4 tsp ground ginger
• 1 Tbs almond butter
• 1 banana, mashed
• 3 eggs
• 1/4 cup unsweetened almond milk (add more if desired)
• 2 tsp pumpkin seeds
• 1 handful of fresh berries (optional)

Instructions

1. Add walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a course grain (make sure to stop before it is ground into a powder). Set aside.
2. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard.
3. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well.
4. Stir in the course nut mixture.
5. In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency; this should only take a few minutes. Stir frequently.
6. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.

Ropes and Randy...Fruit Salad

Skill

Rope Climbs

WOD- Randy

75 Power Snatches for time

Ingredients

• 1 orange, peeled and diced
• 1 apple, diced
• 1/2 cup pecans or walnuts, chopped (optional)
• 1/2 tsp cinnamon

Instructions

1. Place the fruit into bowls.
2. Sprinkle with chopped nuts (optional) and/or cinnamon
3. Feel free to use any fruit you desire

Saturday 9/22 Fight Gone Bad Fundraiser-- Almost Oatmeal

Three rounds of:

Wall-ball- 20/14#(Reps)
Sumo deadlift high-pull- 75/55# (Reps)
Box Jump, 20/18" box (Reps)
Push-press, 75/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Ingredients

• 1-1/2 cups unsweetened applesauce
• 4 Tbs raw, chunky almond butter
• 2-3 Tbs raw, unsweetened coconut milk
• cinnamon to taste
• dash of fresh grated nutmeg (optional)

Instructions

1. Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm.

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Hundo's & Roasted Pepper Omelette

10 Rounds for time of:

100m Run
10 KBS- 70/44#
10 Toes to Bar/Knees to Elbow

Ingredients

• poblano, green chili or bell pepper
• 4 eggs
• 1 tsp freshly ground black pepper
• 2 tsp coconut oil
• 1/2 lb nitrite/nitrate free beef or pork sausage links, cooked and sliced
• 2 Tbs fresh parsley, chopped

Instructions

1. Put pepper in a heavy bottomed pan over high heat.  Turn pepper as skin begins to blacken and blister on each side.  When blistered on all sides, remove from pan and put in a plastic bag with a few drops of water; seal the bag immediately with plenty of air trapped inside.  Wait 5 minutes.  Remove from bag, cut out seeds, remove skin and dice.
2. Meanwhile, beat eggs in a small bowl and add freshly ground black pepper.
3. Heat medium non-stick skillet over medium heat. Add 1 tsp coconut oil when hot.
4. Add half of the egg mixture to hot pan. As the egg starts to set, add half of the remaining ingredients to one half of the pan.
5. When fully set, fold half of the egg over the filling, and cook a minute more.
6. Repeat with second omelet.

Bison Chili

Ingredients

• 1 Tbs coconut oil
• 1/2 medium yellow onion, diced
• 3 stalks celery, diced
• 2 cloves garlic, sliced
• 1-3/4 lb ground bison (elk, venison, or beef may be substituted)
• 2 tsp ground cumin
• 2 tsp chili powder
• 2 tsp thyme
• 1 (12 oz) jar salsa
• 1 (8 oz) can diced tomatoes
• 1 (7 oz) can mild green chiles
• 2 tsp sea salt (optional)

Instructions

1. Heat a heavy bottomed soup pot over medium-high heat.  When the pan is hot, add coconut oil.
2. Add onions, celery and garlic and sauté until onions are translucent, about 3 or 4 minutes.
3. Next, add ground bison, cumin, thyme, and chili powder.
4. Stir while this cooks, about 5 to 6 minutes.
5. Pour in salsa, tomatoes, green chiles and salt.
6. Simmer for at least 1 hour.

Air Force

Prescribed weights for all movements below are 95/65 for men and women. Please scale accordingly. You will perform one round of the workout, 20 reps at each movement. Every minute on the minute you will perform 4 Burpees until all of the movements are completed. 

1 Round for time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Apple Glazed Turkey Breast

Makes dinner for two with some left overs

Ingredients

• 4 turkey breast cutlets, 4-6 oz each
• 1/2 cup apple juice (or the juice of 1 medium/large apple)
• 1/2 cup chicken stock
• 2 cloves of garlic, minced
• 4 Tbs fresh tarragon, minced
• 1 tsp fresh ginger, grated
• 1/4 tsp sea salt (optional)
• 1/4 tsp freshly ground black pepper
• 1 Tbs coconut oil

Instructions

1. Combine the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl. Set aside.
2. Season both sides of turkey cutlets with sea salt and freshly ground black pepper (optional).
3. Heat a large skillet over medium-high heat.  When pan is hot, add coconut oil.
4. Sear each cutlet 1-2 minutes on each side, until browned. Place on plate and set aside.
5. Reduce heat to medium and add apple juice mixture to pan.
6. As the sauce comes to a boil add the turkey cutlets back to the pan. Simmer until sauce reduces and turkey is fully cooked.

Who Wants To Kip?

Skill

Kipping Pull-Ups

WOD- 15 Minute AMRAP(as many rounds as possible) 

15 Double Unders
10 Wall Ball

Each round increase your reps by 10. Round 2 would be 25 DU and 20 WB. Round three 35 DU and 30 WB and so on.

Almond Crusted Salmon

Makes dinner for two adults

Ingredients

• 3/4 lb salmon fillet(s), skin on
• 1/2 cup almond meal
• 1/2 tsp ground coriander
• 1/2 tsp ground cumin
• juice of 1 lemon
• sea salt and freshly ground black pepper
• a few sprigs of fresh cilantro
• coconut oil

Instructions

1. Preheat the oven to 350° F.
2. Combine almond meal, coriander and cumin in a small bowl.
3. Sprinkle the salmon fillet(s) with the lemon juice and season with salt and pepper.
4. Coat each fillet with the almond meal mixture (both sides).
5. Place skin side down on a broiler pan, greased lightly with coconut oil.
6. Bake for 12-15 minutes, or until salmon flakes easily with a fork.
7. Top with freshly chopped cilantro before serving.

All About The Rounds

Skill

Double Unders

WOD- Five 3 Minute Rounds Of: 

3 Burpees
6 Ball Slams
9 Burpees

The clock will be set at 3 minutes. Perform the above movements as many times as possible in the 3 minute cap. At the end of the 3 minutes you will receive a 1 minute break. At that point the clock starts back up and you perform 4 more rounds in that fashion.

Chippers Are No Fun

Thanks to the PUMP Games this weekend

50 KBS- 70/44#
40 Box Jumps- 30/24''
30 Deadlifts- 275/155#
20 Shoulder to Overhead- 155/95#
10 Double Unders

Great weekend at the PUMP Games competition. Thank you to everyone coming out and supporting us in a tough, tough weekend of WOD's. Cant wait for the next!

Almond Flour Pancakes...Paleo Style

Ingredients

• 1 cup almond flour
• 1/2 cup unsweetened applesauce
• 1 Tbs coconut flour
• 2 eggs
• 1/4 cup water (consider soda water for slightly fluffier pancakes)
• 1/4 tsp freshly grated nutmeg
• 1/4 tsp sea salt
• coconut oil
• fresh berries

Instructions

1. Combine almond flour, applesauce, coconut flour, eggs, water, nut meg and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
4. Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
5. Add more oil to the pan and repeat with remaining batter.
6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.

Mobility

Foam Roll Low Backs, Quads and Hamstrings

WOD-  Chelsea- 30 Minutes on the Minute Every Minute

5 Pullups

10 Pushups

15 Squats

You will perform the above movements at the beginning of each minute. If you complete in 45 seconds, you have 15 seconds rest until the next round starts. The goal is to complete all 30 rounds with no break. Good luck!

 

Let's Throw Some Weights!

Thursday September 13, 2012

Strength

5X5 Power Clean

WOD- Grace 1 Round for Time 

30 Clean & Jerk- 135/95

Warm-Up

Junkyard Dog

WOD- Whitten 5 rounds for Time

22 KBS- 70/45#
22 Box Jumps- 24/20"
400M Run
22 Burpees
22 Wall Ball- 20/14#

September 11th, 2012

Warm-Up

2 Rounds of the Burgener Warm-Up

6 Rounds for time of:

200m Run
25 Ball Slams- 30/20#
200m Run
25 Frog Thrusts