WOD 5/12/13
8 Minutes of Back/Shoulder/Hip Mobility
A- WU- For Time: 500M Row/30 Push Up/40 Sit Up/50 Air Squat/500M Row (“If not competing in Paleo challenge perform warm up without push ups”)
B- DeadLift- 15 Minutes To A Heavy Single (no more than 3 attempts at <90%)
C- JT- 21/15/9 RFT of: HSPU/Ring Dip/Push Up
D- 5 Minutes of Shoulder/Back Mobility or Goat Work
Hooray – broke a deadlift PR that stood for 2 years….new PR of 277#!
Special shout out to the 9am class — I think we had 9 or 10 pepole PR! I guess when Coach Dariel says in his calm, cool voice, “Hey guys, I wanna see everyone PR today” people just DO IT. Thanks Coach.
Now if only my shoulders would stop crying after the torture of JT. 10:21, modified.
Katie
Excellent job. If you believe you can you will. JT is brutal.
8 Minutes of Back/Shoulder/Hip Mobility
A- WU- For Time: 500M Row/40 Sit Up/50 Air Squat/500M Row – Time 7:06
B- DeadLift- 15 Minutes To A Heavy Single (no more than 3 attempts at <90%) – 135 / 225 / 275 / 305 / 325 *PR*
C- JT- 21/15/9 RFT of: HSPU/Ring Dip/Push Up – did 21 + 15 * 2 HSPU in 15 min.
8am class,sorry for the extra 30 Burpees.
LOL
Excellent day today with many athletes hitting a new pr on their deadlift.
Have a great Mother’s Day.
1 Duck Breast (skin on)
2 Cups Baby Portobello Mushrooms(cut in half length wise)
1/2 Cup Spanish Onion (Chopped)
2 Cloves Garlic(smashed)
2 Slices Bacon(chopped)
1 1/2 Cups Red Kale(Chopped)
Salt and pepper to taste
2 Tbs. Duck Fat
Method:
1. Now the first thing you want to do is score the skin on the duck with a sharp knife. You want to cut lines in the duck Brest skin only not cutting into the meat it’s self. The lines should resemble
hatch marks # like so. This will I turn get the skin nice and rendered ( crispy )when searing it.
2. Next get all of your veggies washed and chopped ready to cook, keep in mind that chopped is a very loose term for novice cooks. You want the veggies to be the same size as the mushrooms or smaller. For the more experienced cooks a small dice will work just fine.
3. Pre heat your oven to 400 degrees then in a medium sauté pan heat on medium. Season the duck with salt and pepper and set aside add the duck fat to the sauté pan. Place the duck breast skin side down in the pan cook on one side until the skin becomes golden brown and crisp, cook time on the breast will be 70% on the skin side down when skin is crispy flip over the breast skin side up and finish in the oven. You can use a thermometer to determine the temp it should be cooked medium chefs recommendation. It would be an internal temp of about 135 degrees.
4.In a separate sauté pan bring to medium heat, add bacon and onion and caramelize, now a lot of people think that caramelize means to add sugar. This is a misconception, caramelizing is just releasing the natural sugars by cooking over low heat. Once the bacon begins to crisp up add the garlic,mushrooms and the kale sauté (cook) for about three min. Season to taste with salt and pepper.
5. Once your veggies and bacon have cooked and the duck breast is out of the oven place the veggie mix on a plate then slice your duck breast and serve over the top of the mushrooms,bacon and kale.
6. Enjoy!,
Kale & Apple Salad
1 Bunch of Dinosaur Kale or Red Kale (Raw)
1 Large Honey Crisp Apple
1/4 C. Extra Virgin Olive Oil
1 oz. Toasted Pine Nuts
1 tsp. Sea Salt
1 Lemon (juiced)
1. Julianne kale and set aside.
2. Core the apple and cut into 1/2 cubes.
3. Squeeze lemon juice into a bowl with the extra virgin olive oil.
4. Toss the kale and the apple with the lemon and olive oil.
5. Top the salad with the toasted pine nuts and season with salt.
6. Enjoy
Ditto Katie, hats off to everyone in the 9am class today. Was also riding the PR train with 170# on the deadlift, and beat my pre-paleo challenge benchmark WOD time by almost a minute.
A couple of recipes that have kept me going the past five weeks:
Frittata
Excellent as a quick breakfast – heats up in a flash and is easy transportable.
6 eggs
1 stalk scallion
1/2 onion, diced
2 small sweet potatoes, diced
2 links chicken sausage, diced
1 cup kale, cut into strips
2 cups mushrooms, sliced
1 t cumin
1/2 T coconut oil
salt & pepper to taste
1. Preheat oven to 350 F.
2. Chop scallion thinly, beat with eggs and set aside.
3. Heat 1/2 coconut oil in pan, add sausage, and cook until browned. Remove from pan.
4. Heat remaining 1/2 coconut oil, add onions and stir until fragrant. Add sweet potatoes, mushrooms, kale, cumin, salt & pepper, sauteing until kale is wilted.
5. Let veggie mixture cool, squeeze with paper towel to remove excess moisture.
6. Mix eggs & sausage with veggie mixture, pour into casserole dish.
7. Bake until frittata is set and top is nicely browned, approximately 30 minutes.
Coconut pancakes/crepes
Great as a tortilla/wrap substitute, or as a snack with nut butter spread on top.
1/4 cup coconut flour
1/4 cup coconut milk
2 eggs
salt & pepper
water to thin
coconut oil
cinnamon (optional)
+ any additional spices for a savory version (think cayenne, paprika, oregano, cumin, etc.)
1. Mix coconut flour, coconut milk, eggs, dash of s & p, and cinnamon if using – add water as necessary until mixture resembles pancake batter like consistency.
2. Heat 1 t coconut oil in pan/griddle over medium heat. Add batter to pan per desired pancake thickness. Cook for about 3-4 minutes, or until bubbles form in the middle of the pancake. Flip, cook for an additional 2-3 minutes.