Categorized as: RECIPE

HAPPY THANKSGIVING

Here are some yummy Paleo recipes that you can use this Thanksgiving. And remember to count your blessings, we all have so much to be thankful for!

Paleo Recipes

 

 

Wednesday’s Workout

Skill of the Week: L-sits progressions

Strength: Barbell lunges 5×6

2 x 1o minutes of work: 3 minute rest between sets

-21 Pullups
-12 HSPU
-21 KB swings

Thursday’s Workout

7:30 Gobble Gobble 4-miler (sign up here)

9:00 CrossFit Class– Come and find out!

Friday (No Class)

Saturday (Regular Schedule)

Paleo Recipe: Paleo Bars

Ingredients

  • 3 Tbs coconut oil
  • 1/4 cup carob powder or cocoa (optional)
  • 1/2 cup ground nuts (almonds, hazelnuts)
  • 3/4 cup unsweetened shredded coconut
  • 1 Tbs raw honey (optional, add more to taste)
  • parchment paper

Instructions

  1. Melt the honey and coconut oil in a saucepan over medium heat.
  2. Once combined, add the carob, ground nuts and coconut and mix together.
  3. Pour mixture onto a small baking sheet covered in parchment paper.  Form into a square when cool enough to touch.
  4. Refrigerate until hardened. Cut into 4 servings.

Today’s Workout (Wednesday, May 23, 2012)

Strength: Back Squat 5 x5

Conditioning:

“Double Baseline”

800m Run

80 Squats

60 Situps

40 Pushups

20 Pullups

Paleo Recipe: Zucchini Spaghetti & Meatballs

It makes me want to make noodles out of every vegetable in my crisper! Yes, I have a mandolin and a food processor but this tool is efficient, compact, inexpensive (currently less than $7!), and quick to clean. You can have “noodles” on the table in no time flat!

Here’s what I gathered to make zucchini noodles for 4 people:

  • 6 zucchini
  • Kosher salt
  • Freshly ground pepper

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-Kristen working on mastering her pushup technique and strength.

Strength:
Deadlift 5×5 (tempo: 3131)

Conditioning:
Partner workout
5 Min AMRAP –
Hanging leg raise (rings) /Max Wall ball
-1 min rest-

5 min AMRAP –
Deadlift Hold/ Max Pull up
-1 min rest-

5 min AMRAP-
Press hold (55/45 plate)/ Max Double Unders

Paleo Recipe: Guacamole Deviled Eggs

Ingredients

  • 4 eggs, hard-boiled
  • 1 avocado
  • 2 tsp hot sauce
  • 1 tsp lemon juice
  • sea salt (optional)
  • freshly ground black pepper

Instructions

  1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
  2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
  3. Refill egg whites with the yolk mixture.

Today’s Workout (Thursday, May 10, 2012)

Strength: Weighted Pushup 1 RM

Conditioning:
25 Double Unders
100ft farmers carry (70/40)
25 Toes to Rings or 50 Situps
3 rounds-

Time Cap: 15 mintues

Recipe: Fried Eggs with Sweet Potato Hash

Ingredients

  • 1 Tbs coconut oil, divided
  • 1 medium sweet potato or yam, diced into 1/2″ cubes
  • 1/2 yellow onion, diced
  • 2 nitrite/nitrate free sausages, sliced
  • 1 medium bell pepper, diced
  • 4 eggs
  • freshly ground black pepper

Instructions

  1. In a large skillet, heat 2 teaspoons coconut oil over medium heat.
  2. Add the onions and sweet potatoes, and sauté for 5 minutes.
  3. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened.
  4. Add bell peppers and 1 Tbs of water.
  5. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently.
  6. Meanwhile, fried eggs in 1 teaspoon coconut oil.
  7. Season with freshly ground black pepper and serve over sweet potato hash.

Todays Workout (Saturday, April 28, 2012)

Strength: Back Squat 5 x 5

Conditioning:

5 minutes of Wallball -rest 2 minutes

5 minutes KB SDLHP -rest 2 minutes

5 minutes Push Press (95/65)

Paleo Recipe: Almond Flour Pancakes

These Almond Flour Pancakes are light, fluffy, and only have three ingredients! If you need a quick, grain-free pancake recipe, this is it!

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, nutmeg, and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than a 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.

This recipe inspired in part or in whole from here.