Tagged as: pullup

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

B.A.F. Days

Join us this Thursday through Saturday for Bring A Friend Day! This is a great chance for you to show your friends what you have been talking their ear off about and what a great workout looks like! We will have an all levels team WOD together and fun will be the theme of the day!

BringAFriend

 Monday’s Workout

Strength: Close Grip Bench-work up to heavy 2 rep (15 minutes)

Conditioning:

3 rounds for time of-

  • Row, 500 m
  • Run, 400 m

Rest btwn.

Tuesday’s Workout

3 rounds for time of:

  • 30 Kettlebell Swings, 1.5 pood
  • 25 Wall Balls, 20 lbs
  • 20 Pull-ups

Athlete Profile: Scott Berry

Many of you might not know but Scott is a stage 4 cancer survivor for over the past 4 years. Cancer was found in his brain and both kidneys. About 10 months ago, Scott started reading articles and studies that had recently surfaced linking exercise to the prevention of or recurrence of cancer.  He told me that he recalled walking the halls one day in the hospital and making a commitment to start exercising again. Recently he went for a check up with his Oncologist to review of all the MRIs and CT scans for this past quarter which confirmed he was cancer free!  Obviously we cannot definitively attribute this to  Crossfit, but we can say it can’t be hurting. You are an inspiration to us all Scott. Congrats to all your success thus far!

Athlete Spotlight: Scott Berry

Hometown: Sheboygan Wisconsin

Age: 48

When did you first start training at CF Naples?: 01/23/2013

Favorite WOD: Rowing and anything with Kettlebells

Least Favorite WOD: Still learning and practicing Double Unders and Hand Stand

Pushups and they will be my least favorite until I master them.

Tell us about your sports & fitness background: Played Football in College, but that was a

long time ago. I ride my bike every chance I get and participate in duathlons whenever

possible.

How did you first get exposed to CrossFit? A friend of mine (MJ) knew several people who

love and are thriving at Crossfit Naples and convinced me to give it a try with him. Like

everyone else, I have been addicted ever since. I know there are other Crossfit gyms in

town but Crossfit Naples was a perfect fit.

Take us back to your first WOD… what was it, and how did it feel? I do not remember

specifically what my first WOD was, but I remember feeling horrible the next day…and the

next day…and the next day.

What sort of changes have you seen in your body, health and fitness since starting CF

(before/after)? Besides the fact that I just plain feel better overall, I have found that

Crossfit has helped me with my running (which I used to hate) and biking also.

What sort of changes in your life have you experienced out of taking on something like

CrossFit that were totally unexpected? I would have to say the reactions of other people.

Everyone is always asking about my diet and what type of exercise I do.

Please share with us any favorite CrossFit / CF Naples moments: The knowledge of the

coaches is fantastic. All the little tips the coaches and other athletes provide that

suddenly “click” to help you do the movements you never thought you could master.

When I asked about ways triathletes can properly utilize the Paleo diet to maintain energy,

Mario immediately handed me a book to learn everything I needed to know. The coaches

genuinely want everyone to succeed!

Any advice for people just getting started? Trust the coaches and the Crossfit

program. Most importantly, practice movements outside of Crossfit every chance you get.

What are your hobbies, interests and/or talents: Biking, watching my kids play soccer and

lacrosse, and spending time in any way with my awesome family!

Screen Shot 2013-04-29 at 2.10.58 PM
Wednesday’s Workout (May 1, 2013)

For time:
50 wallball, 20lb ball
Run 400 meters
50 pullups
Run 400 meters
50 wall ball

(Sub: If you attended Tuesday, sub med ball cleans for wall ball)

Thursday’s Workout (May 2, 2013)

13 minute AMRAP:

  • 5 Back Squat (50% of 1 RM)
  • 10 DB Snatch (5 each side) 60/30lbs
  • 5 HSPU

 

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!

goat

Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips

REST

Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up


Cash Out:  800m Sprint

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up

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