With the Challenge over this next 6 weeks is the most important to your training and lifestyle…the reintegration to regular life. To help with this we will be hosting a Nutrition Seminar at the end of March.
This seminar will be lead by Sarah Mitzel. Sarah has been a competitive CrossFitter for 2 years, qualifying for Regionals as an individual in 2012 and competing on a team with CF Route 1 in 2012 and 2013. Before CrossFit she was a professional competitor in Figure and won a number of competitions and earned her Pro card.
Sarah’s seminar will focus on practical application of nutrition to your lifestyle and specifically your body type and goals. She will also talk about the benefits and purpose of specific nutrition planning and guidance, service that she has offered for years to clients ranging from professional CrossFit and bodybuilders to every day people trying to reach weight loss goals.
Date and Time TBD!
The Paleo Challenge may be over but that does not mean you go back to eating “regular” again. For the last 7 weeks you have cooked, baked, researched, learned, and tried all new Paleo foods. Let’s keep this Paleo thing rolling. After all, it was a lifestyle change we were looking to make, not a fad.
Shepherd’s Pie
2 Tablespoons olive oil
1 large onion, diced
1 pound of turkey or port bacon, cut into 2 inch slices
2 cups diced carrots
2 cups diced celery
1 pound of organic grass fed ground beef
1/2 teaspoon sea salt
1 teaspoon ground black pepper
1/2 teaspoon smoked paprika
1 cup chicken broth
2 large heads cauliflower, trimmed, chopped and steamed until very soft
2 tablespoons olive oil
1. Heat olive oil in a very large frying pan.
2. Saute onion for 15 minutes until soft.
3. Add bacon pieces to pan and saute in bacon fat for 10 minutes or until soft.
4. Add carrots and celery to pan and saute in bacon fat for 10 minutes
5. Add ground beef to pan and saute until brown, just a few minutes.
6. Season with salt, pepper, and paprika.
7. Add chicken broth and cook down until 60% evaporated.
8. Place cauliflower in food processor and puree with olive oil until smooth
9. Pour ground beef mixture into a 9 x 13 inch baking dish.
10. Pour mashed cauliflower over beef mixture.
11. Bake at 350 degrees for 30 minutes.
12. Enjoy!
*Recipe from Elanaspantry.com*
TUESDAY
Strength: Jerk Complex
2 Push Jerk, 1 Split Jerk
WOD: 15m AMRAP
20 Pull-Ups
15 Wall Ball 20/14
5 STOH 135/95
Important for Today: Shoulder to Overhead
Here is a video on 4 movements that are all considered “shoulder to overhead”. In order they are the Press, Push Press, Push Jerk, and Split Jerk.
For the Jerk Complex today you will be doing 2 push jerk and 1 split jerk all without racking the bar. In the WOD any of these 4 would suffice for the shoulder to overhead (STOH).
Take a look at the video and get familiar with the movements
One Response
Dana
To put this recipe over the top add some parsnips to the cauliflower puree. Chop them, steam them and puree them with the cauliflower. It turns good mashed “potatoes” into GREAT! Something I discovered during the Paleo challenge.