Categorized as: RECIPE

Paleo Recipes now online

Paleo Recipes can now be found online! Here is the link to the recipes. These recipes can also be found in print at the gym.

Enjoy!

http://www.crossfitnaples.com/paleo-recipes/

Sled Pull

Tuesday’s Workout (July 23, 2013)

Tabata Mash Up

8 rounds:

20sec burpee

-10sec rest

20sec Deadlift 225/135

-10sec rest

20 sec burpees

-10sec rest

20sec DL… for 8 rounds

REPEAT

Cash Out: 50 sit-ups

Wednesday’s Workout (July 24, 2013)

A. 10 min amrap-

  • 15 Front Squats, (95/65) (65/45) (45/25)
  • 25 Double Unders
  • 15 Pull-ups

-Rest 3 mins

B. Row for 10 minutes

Paleo Desserts!

Who doesn’t like dessert?! I do. Well Paleo of course. This website is chalk full of Paleo Desserts that you must try!! Yummy.

http://fastpaleo.com/category/dessert/

Paleo Dessert

 

Wednesday’s Workout

EVENT #4 from WODS OF THUNDER

AMRAP: 15 minutes (extending to 20minutes for class)

  • 50 Burpees,
  • 40 Wallballs, (20/10)
  • 30 Hang Power Cleans,
  • 20 HSPU,
  • 10 Squat Snatches (115/63)

High Score: Mario (197)

Thursday’s Workouts

  • 6 FS at (135/95) (95/65) (65/45)
  • 6 HSPU
  • 200m run

12 min amrap

Paleo Spaghetti & Meatballs

Spaghetti and Meatball Bites
Prep time:  
Cook time:  
Total time:  
Ingredients
  • 1 medium spaghetti squash, cut in half lengthwise, seeds removed
  • 1lb Tropical Traditions Grass Fed Ground Beef
  • 1 (14oz) can tomato sauce
  • 3 egg whites, whisked
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • salt and pepper, to taste
  • 1 tablespoon fat of choice (I used bacon fat)
Instructions
  1. Preheat oven to 425 degrees.
  2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
  4. Add your ground beef to a large bowl and add ½ tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
  5. Make your ground beef into small bite-sized meatballs.
  6. Now place a large skillet under medium heat, add your fat then small meatballs.
  7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
  8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
  9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
  10. Turn oven down to 350 degrees.
  11. Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
  12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
  13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
  14. Bake for 18-20 minutes or until egg is completely cooked through.
  15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!

Mores Paleo Recipes Can Found HERE

Paleo Spaghetti

Monday’s Workout

Strength: Deadlift:15min to find a heavy 3

 Conditioning:

“Bodyweight Total”

2 minutes for max reps of each of the following:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

Tuesday’s Workout

For time-

5-4-3-2-1

  • Back squat @85% 1rm

50-40-30-20-10

  • Double unders
Cash Out: Sit ups

Recipe: Ham and Egg Cups

Ham and Egg Cups
makes 12

12 slices of deli ham (preferably high quality, nitrite/nitrate free)
9 eggs (preferably cage free, omega-enriched)
a handful of spinach, chopped
3 sundried tomatoes, finely chopped
2 Tbsp chopped fresh basil
olive or coconut oil

Preheat oven to 350 degrees.  Spray a muffin tin with olive oil or coconut oil.  Place a piece of ham in each cup.  Whisk eggs in large bowl and add spinach and sundried tomatoes.  Evenly disperse the egg mixture into the 10 ham cups.  Bake for 15-20 minutes.  Top with chopped basil and enjoy!

Ham & Egg

Mondays Workout

“Crossfit Total”

  • 1 Rep Max Back Squat
  • 1 Rep Max Press
  • 1 Rep Max Deadlift

Tuesdays Workout

In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:

  • Row 200 Meters
  • 10 Burpees

 

 

Did you know cooking sprays kill ants?

I was talking to a good friend the other day and noticed shes cooked with a cooking spray. I mentioned in passing that cooking with those types of sprays caused cancer. Funny enough a couple days letter I received text that she no longer cooks with those sprays.

Why not cook with the spray? They are cheap and easy to use…they advertise even healthier benefits than regular sprays with even longer shelf lives of traditional oils? BUT are they really good for you???

Here are some interesting facts about cooking sprays that just might change your mind:

1) Nonstick cooking spray is highly explosive

2) Nonstick cooking spray is used as a drug

3) Nonstick cooking spray can be used as a household cleaner

4) You can use nonstick cooking spray as ant poison

5) Nonstick cooking spray is not calorie free or fat free, despite what its label says

READ MORE HERE

Next week well touch on healthy alternatives….

Spray

Friday’s Workout

Strength: Deadlift 3 rep Heavy (alternating grip)

Conditioning:
10 minutes of work-

  • 7 KB Swing
  • 7 Pullups

Saturday’s Workout

CrossFit Open Workout 13.4

7 minutes AMRAP:

  • 3 Clean and Jerks (135/95)
  • 3 Toes to Bar (TTB)
  • 6.6 C&J
  • 9.9 TTB

If you complete 9, go on to 12, etc.

VIDEO HERE

Not all meats are created equal

I don’t know about you, but I spend a LOT of time at the meat counter at the grocery store.  I love my meat.  We all do, otherwise we probably wouldn’t be Paleo.

Not all meats are created equally, though, and they all have different, sometimes confusing labels on them – all natural, organic, grass-fed, free-range, etc.  Instead of just throwing up your hands in confusion and settling for the cheapest option, I want you to be versed in the vague and often misleading language of the meat industry.

-Natural

-Free Range

-Pasture Raised

READ MORE

 

Legs

Monday’s Workout:

One Minute on..One Minute off for 10 minutes of:

Clean & Jerk for 5 minutes (135/95)

Snatches for 5 minutes (95/65)

Tuesday’s Workout:

15 minutes of work-

200m Run

10 Overhead Squats (PVC or Barbell)

15 Box Jumps