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06/26/2014

Main – WOD

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CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Pistols (10 minute Volume)

Metcon (Time)

3 Rounds for Time of
500m Row
30 Double Unders (60 singles)
30 Sit Ups

Rx+
3 Rounds for Time of
500m Row
75 Double Unders
25 GHD Sit Ups

Mobility

Kettlebell Ankle Mobility/Olympic Wall Squat w/ External Rotation Bias

16 Comments
  1. Ashley Reply
    Slow cooker pulled pork and paleo BBQ sauce (this recipe is good enough for the BBQ sauce on it's own, but the pork was great too!) For the Sweet & Smokey Spice Rub 2 Tbsp Sweet Paprika 2 Tbsp Smoked Paprika 2 tsp Salt 2 tsp Garlic Powder 1 Tablespoon Celery Seed 1 Tablespoons Chili Powder 1.5 tsp Black Pepper 1.5 tsp Rubbed Dalmation Sage 1 tsp Onion Powder 1 tsp Allspice ½ tsp Cumin ½ tsp Bay Leaf ¼ tsp Cayenne Pepper ¼ tsp Mace ¼ tsp Cloves For the Paleo Sweet & Smokey BBQ Sauce 3 Tbsp Blackstrap Molasses ½ cup Organic Apple Cider Vinegar 2 Tbsp Coconut Aminos or Soy Sauce 1.5 tsp Dijon Mustard 3 Tbsp Raw Honey 6 oz can of Tomato Paste 8 oz can of Tomato Sauce 2 Tbsp of Sweet & Smokey Spice Blend For the Pork 2 lbs of Pork Loin or Shoulder Cut 1 Tbsp Muscovado Sugar 3 Cups Organic Low Sodium Chicken Broth 1 large Vidalia or Sweet Yellow Onion ¼ cup of Sweet & Smoky Spice Blend 1 cup of Paleo Sweet & Smokey BBQ sauce INSTRUCTIONS For the Sweet & Smokey Spice Rub Whisk together all the spices or pulse in a food processor until combined. For the Paleo Sweet & Smokey BBQ Sauce Combine BBQ sauce ingredients in a saucepan and heat to a slow boil. Simmer on low uncovered for about 30 minutes with an occasional stir. For the Pork Cut the pork meat into 3 inch pieces. Mix the sugar and the spice blend and rub the mixture onto the pork. Cover and refrigerate for two hours or overnight. When ready to slow cook, slice the onion and place at the bottom of the slow cooker bowl. Place the seasoned pork on top of the onions. Pour broth over the pork until covered with liquid. Slow cook for 8-10 hours on low. Remove the pork onto a large dish and shred. Mix in 1 cup of Paleo Sweet & Smokey BBQ Sauce. Drain the bits from the crock pot broth. Return the shredded pork to the crock pot and add about ¾ cup of the crock pot broth. Mix together and slow cook for another 2 hours. Seems like a lot of work, but it wasn't that bad. And so good!
    • Ashley Reply
      Typo- its not it's.
      • Slow Cooker Pork Chile Verde Reply
        Ive tried this one its good.
  2. Dustin Reply
    8 Nori sheets 2 cauliflower heads coconut oil Wasabi (try to get a pure wasabi without any aditives if you can) Coconut Aminos (soy sauce substitute) And you can choose from the following ingredients for filling, depending on your taste!: 1/4 lb cooked shrimp 1 avocado 1 tomato 1 cucumber 1 red bell pepper etc. My favorite combo is avocado, tomato and cucumber. 1. First, let’s prepare the cauli-rice. Grate both cauliflower heads. If you have a food processor, you can use that to instead of a grater, as long as you can get the cauliflower dowwn into little rice-sized grains. 2. Heat up a large skillet (medium heat) with coconut oil, and cook the cauli-rice for about 10 minutes or until somewhat tender according to your taste 3. Cut up your vegetables and meat of choice into long thin pieces. 4. Place the Nori sheet on a bamboo sushi mat (you can order it on Amazon for about $3), the shiny side up. Sprinkle the sheet with water and spread the water over the entire surface of the Nori sheet. 5. Spread the rice over the sheet, leaving the upper third of the sheet empty. Place the vegetables in the middle of the sheet, just like on the picture. 6. Start rolling the sheet, pressing gently on the sushi roll and slowly roll it up completely, applying even pressure. If this feels difficult, check Youtube for a video – it’s not too hard, especially once you see it in action. 7. Cut up your sushi with a sharp knife 8. Serve with Coconut Aminos and Wasabi sauce.
  3. Gina Wann Reply
    PALEO SMOOTHIE In my nutribullet I combine 4 or 5 baby spinach leaves (gotta get my veggies in), a half of a banana, A few heaping Tbs of almond butter, coconut or almond milk and a Tbs of chocolate protein powder. Blend and viola!
  4. Jennifer Burnette Reply
    Paleo Kitchen Honey Mustard Chicken Thighs Ingredients: •Juice of 2 lemons •¼ cup extra virgin olive oil (or melted fat of choice) •1 teaspoon garlic powder •2 pounds bone-in, skin-on chicken thighs •Coarse sea salt and freshly ground black pepper, to taste •1 clove garlic, minced •1 teaspoon fresh thyme leaves, minced •1 teaspoon Dijon mustard •2 tablespoons raw organic honey, melted Here’s what you do: Preheat your oven to 400°F with the rack in the middle. Combine the lemon juice… …olive oil, and garlic powder in a mixing bowl… …and stir to combine. Add the chicken thighs… …and coat the chicken in the marinade. Season the thighs with salt and pepper. Place the chicken thighs skin side down on an elevated rack on a rimmed baking sheet. Place the chicken in the hot oven for 30 minutes. While the chicken is cooking, combine the garlic… …thyme… …mustard, and honey in a small bowl and mix well. Take the chicken out of the oven and brush the honey mustard on both sides of the chicken. Flip the chicken skin-side up and return to the oven for 5-10 minutes or until the thighs are cooked through and the skin is nicely browned. Remove from the oven and brush on extra honey mustard if desired.
  5. Jeff Wann Reply
    Meatball Sandwich with Zucchini "Bread" & Coconut Curry Sauce 2013-09-05 18:36:40 This is a two-part recipe and the two dishes served on their own are absolutely delightful, but when brought together the situation becomes outrageous. Enjoy! Meatballs ½ onion ½ tomato 4 cloves of garlic 1 egg 2 tbsp coconut milk 2 tsp sea salt ½ tsp black pepper ½ tsp paprika 1 lb. of grass-fed ground beef. Zucchini “bread” and coconut sauce 1 onion 1 tomato 3 cloves of garlic 250g can coconut milk 4 very large zucchinis or 8 small ones (one per sandwich) 1 tsp sea salt 1 tsp curry powder 1 lemon Parsley Instructions 1.Preheat your over to 350 degrees. Line two roasting trays with aluminum foil. 2.Dice your tomato, onion and garlic. Set aside. 3.For the meatballs, crack open your egg and mix in tomato, onion, garlic, salt, black pepper and coconut milk. 4.It's time to get intimate with your creation. Put your beef into a mixing bowl and using your hands knead in the egg mixture. Shape into lovely little meatballs and place on roasting tray and put tray into heated oven for 20 minutes. 5.While your meatballs form into edible creations take your washed zucchini and slice them in half. Then dig out about 1/3 of the zucchini meat on one half and ½ from the top half. 6.Dice up the zucchini meat and add onion, tomato, garlic, salt, curry powder and add the coconut cream only (the water on the bottom is not needed so use it tomorrow for a tasty addition to a Crockpot chicken soup ). 7.Mix everything and pour into your waiting zucchini tunnels. Remove your meatballs from the oven and place your zucchini into the oven at the same temperature. 8.Cook your guys for 20 minutes uncovered and then cover them with a sheet of foil for another 10 minutes. 9.Chop up your parsley and lemon wedges for plating. 10.Remove zucchini from oven and sprinkle some lemon juice on top. Nestle the meatballs into the deeper zucchini half place your second zucchini half on top, slice in half and serve with some parsley and lemon on the side for a mini salad garnish.
  6. Griff Reply
    Paleo coconut vanilla ice cream recipe Ingredients Base •1 can coconut milk, full-fat; •2 eggs or 4 egg yolks (yolks alone will give even more richness); •Seeds from 2 fresh vanilla beans or 4 tbsp real vanilla extract. Possible flavoring options (add any or a combination of the fallowing flavorings) •1/2 cup of your favorite berries (chopped or blended to a puree); •1/2 cup coconut flakes; •1/4 cup finely chopped mint; •1/4 cup chopped nuts; •Lemon, lime or orange zest; •3 tbsp raw honey; •1/4 cup dark chocolate chips or flakes (you can take a high quality dark chocolate and chop it yourself to your liking). Technique 1.Boil some water in a pot and reduce to a simmer. 2.Place a heat proof bowl over it in a double boiler fashion and pour the coconut milk in it. Put vanilla seeds or vanilla extract with the coconut milk and heat until hot, but make sure it doesn’t come to a boil. If using flavorings such as mint or dark chocolate, you can add them now. You can also add chocolate at the end of the process to keep the pieces whole. 3.Whisk the eggs of yolks in a separate bowl. Add one ladleful of the now hot coconut milk to the eggs while whisking quite vigorously. What you’re doing is tempering the eggs and slowly bringing the temperature up without cooking the eggs and risking that they scramble. Add two or three other ladlefuls of the coconut milk mixture and incorporate them to the eggs while whisking continuously. 4.Take the tempered eggs and whisk in the bowl where the rest of the coconut milk is on the double boiler. 5.Whisk for a couple of minutes non-stop to form a thick custard. Make sure it doesn’t get too hot and the simmering water doesn’t touch the bowl. 6.Once the custard is ready, remove from the heat source and let it cool on the counter or the refrigerator. 7.You can add any other flavoring you want to use once the custard is cold enough to put a finger in it and feel comfortable. 8.Let it cool even more in the refrigerator before freezing it. 9.Put in your ice cream maker and follow its instructions or put in a baking dish in the freezer and stir vigorously every 30 minutes for about 2 to 3 hours until it’s set. 10.Take it out of the freezer for about 10 minutes before enjoying so it softens a bit. Serve with added coconut milk, berries, mint, coconut flakes or any other flavoring you might like.
  7. Marianne Mara Reply
    Ingredients2 cups frozen berries 2/3 cup unsweetened shredded coconut 1 cup almond milk (canned coconut if you want more calories/fat) 1-2 eggs (safest if from pastured chickens) InstructionsFill a blender (or magic bullet or whatever) with the frozen berries and quickly pulse with a little hot water to break them up. Add shredded coconut, eggs, and almond milk. Continue to blend until smooth, and divide into two glasses. Note: you may have to cut the recipe in half and blend two smoothies separately, depending on the size of your blender.
  8. maggie Reply
    Carne Asada: Ingredients: 2-3 lb flank or skirt steak, 1 inch thick 1/3 cup white vinegar 1/3 cup olive oil or oil of choice 2 limes, juiced 4 cloves of garlic, minced 1 tsp salt 1 tsp pepper 1 tsp chili powder 1 tsp garlic powder 1 tsp cumin 1 tsp dried oregano 1 tsp smoked paprika Combine the white vinegar, olive oil, lime juice, garlic and spices together in a bowl. Mix well. Pour the marinade over the steak and turn to coat. Marinate in the fridge for at least 1 hour up to 24 hours. After it’s finished marinating, turn the oven to broil and set the rack to the top position. Broil the steak for 6 minutes, flip, broil 5 more minutes for medium. Cook longer for more well done steak, but keep in mind that flank steak will get tough the more you cook it. Let rest 10 minutes. Cut the steak into slices and serve with Tomatillo Avocado Salsa, fresh cilantro and lime wedges. Enjoy! Tomatilla Avocado Salsa: Ingredients: 1 lb tomatillos, husk removed (1 lb is about 4-5 tomatillos) 1 jalapeno, seeds removed (if you like it spicy, keep some of the seeds in there!) ½ bunch of cilantro (big handful!) 1 medium onion 2 garlic cloves 1 avocado, seed and skin removed 1 lime, juiced 1 tsp salt Put everything in a high powered blender and blend for a few minutes until pureed or to desired consistency. If you don’t have a high powered blender, make sure to at least quarter the tomatillos, onion, avocado, jalapeno, etc before adding it to your blender.
  9. Slow Cooker Beef Stew Reply
    Ingredients ++ 2 pounds beef stew meat, cut into 1 inch cubes ++ 3 tablespoons coconut flour ++ 1/2 teaspoon sea salt ++ 1/2 teaspoon ground black pepper ++ 1 onion, chopped ++2 clove garlic, minced ++ 1 teaspoon paprika ++ 4 carrots, sliced ++ 1 stalk celery, chopped ++1 1/2 cups pure beef broth ++ 1/4 fresh parsley, chopped ++ any other vegetables that you want Directions** * place beef in a slow cooker Combine the coconut flour, sea salt, and pepper in a small bowl. Pour the flour mixture over beef, toss to coat. Add the remaining ingredients and stir well. ** cook covered for 4 to 6 hours on high or 10 to 12 hours on low. ** serve warm topped with chopped fresh parsley
  10. Ruby Reply
    Simple cod: 2 cod fillets, jalapeno, lemon, coconut oil. Directions: take a sheet of foil, smear some coconut oil, place cod fillet on top, slice the lemon and jalapeno, place 3-4 slices on top of fillet. Wrap the fish in foil, place in oven for approx 7-8 minutes. Heat oven to 410 degrees. Done and done.
  11. Patti Griffin Reply
    Roasted Butternut Squash Soup Ingredients 1 large butternut squash (about 5 lbs) 1 green apple, sliced and cored 1 small yellow onion, chopped 2 carrots, chopped 3 tbsp olive oil 2 tsp cinnamon 1 1/2 tsp salt 1/2 tsp cumin 1 tsp chili powder 2 tbsp ghee 3 cups chicken broth Instructions Preheat oven to 400 degrees F. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix together, coating the squash well. Spread out on a rimmed baking sheet. Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants. Place on a second rimmed baking sheet and add both baking sheets to the oven. Roast for 35-40 minutes until soft, stirring once. Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredients and then the chicken broth. Add 1 teaspoon each of salt, cinnamon and chili powder. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm.
  12. Wes Reply
    Banana nut muffins Ingredients 4 bananas, mashed with a fork (the more ripe, the better) 4 eggs 1/2 cup almond butter 2 tbsp coconut oil, melted 1 tsp vanilla 1/2 cup coconut flour 2 tsp cinnamon 1/2 tsp nutmeg 1 tsp baking powder 1 tsp baking soda 1/4 tsp salt Instructions Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.
  13. Mary Brus Reply
    SWEET AND SPICY MANGO DRESSING Write a reviewSave RecipePrint INGREDIENTS 1/2 cup apple cider vinegar 1/2 cup extra virgin olive oil 1/2 cup fresh mango 1/2 tsp cayenne pepper 1/2 tsp paprika 1/4 tsp red pepper flakes INSTRUCTIONS In a high speed blender or food processor combine all ingredients. Blend until smooth. Use immediately and bottle and refrigerate remaining dressing.
  14. Sarah Reply
    Paleo Pepperoni Pizza Casserole Prep time: 20 mins Cook time: 30 mins Total time: 50 mins Serves: 6 Ingredients •1 pound grass-fed ground beef •8 ounces chopped pepperoni, divided (we like Applegate Farms w/ no nitrates and dairy free) •1 small onion, diced small •4 cloves garlic, minced •1 teaspoon sea salt (or more to taste) •1 teaspoon EACH oregano, basil, and thyme •4 cups roasted spaghetti squash noodles (apx, see cooking notes above) •2 cups favorite spaghetti sauce - we use my Homemade Blender Pasta Sauce •2 eggs •½ cup Daiya mozzarella cheese or pecorino romano, and few tablespoons extra for sprinkling, optional Instructions 1.Preheat oven to 400 degrees. 2.In a large skillet over medium heat, saute the ground beef, ½ of the pepperoni, onion, and garlic. 3.As the ground meat cooks, sprinkle in the seasonings. Taste (when cooked!) and add more to your liking if necessary. 4.In a large bowl, mix the warm beef mixture, spaghetti sauce, squash threads, eggs, and cheese of choice. 5.Place into a greased casserole dish ( I used a 9 X 9). 6.Top with the remaining pepperoni and a sprinkling of cheese. 7.Bake for 30 minutes, or until golden and bubbly. **I did not use the cheese or pepperoni, and I used a no sugar added spaghetti sauce and it was yummy!

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