HOLY SCHNIKES BATMAN - JANUARY IS ALMOST OVER! Time for a new strength cycle and 3 solid weeks of preparation for the Reebok CrossFit Open.
Back Squat 5x5
3 Rounds of:
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Shoulder Press 3x10
Every Minute on the Minute for 20 Minutes perform 2 Power Cleans. Use 80-85% of 1RM.
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These bars make for a great afternoon snack or Lara Bar substitute.
1 cup old fashion oats
1/4 cup sunflower seeds
1/4 cup chopped almonds
1 cup any mix of chopped nuts (walnuts,peans,cashews etc.)
1 scoop vanilla protein powder
1 cup dried fruit of your choice, we use berries
1 tbs flax meal
1/2 cup creamy nut butter
1/4 cup blackstrap molasses
1/3 cup honey
1 tsp vanilla
Spread oats, seeds, and nuts on a cookie sheet and bake at 350 for about 10 minutes stirring half way through. In a separate bowl combine protein powder, fruit, and flax. When nuts,seeds and oats are done roasting pour into this bowl and mix.
In a small sauce pan over medium heat combine nut butter and remaining ingredients. Stir for 2-3 minutes until mixture combines and begins to bubble. Then pour mixture into bowl over the other ingredients and mix. Spread mixture into a 8x8 pan covered with parchment paper. Use spatula to press flat. Refigerate for 30 minutes. Cut into desired size bars and enjoy. We portion our bars, package them in plastic bags, and store them in the refrigerator.
We needed a fresh idea for dinner tonight and had 1 lb of ground turkey and a butternut squash left over from our week of cooking. We found this clean recipe and decided to fix it for dinner tonight. We are so sure it will be a hit we decided to post it while we were waiting for it to cook. ENJOY!
Ground Turkey and Butternut Squash (Serves 4-6)
Chopping up a butternut squash takes time, but the result is very satisfying comfort food. (CrossFit Magna HINT: Trader Joes sells cubed butternut squash for $1.99!)
Prep Time: 20 minutes
Cook Time: 60 minutes
1-1.5 pounds of ground turkey
One large butternut squash (2 bags of pre-cut from Trader Joes)
One medium sweet yellow onion
Red chili powder
Preheat oven to 350 degrees. Peel butternut squash (takes about 15 minutes). Slice squash in half from stem to end rather than across the diameter. Scoop out seeds and soft insides. Cut squash and onion into bite-sized pieces.
Add ground turkey and chopped vegetables to a mixing bowl. Add a nice dusting of black pepper, garlic powder, and salt. Add 1/2 teaspoon of red chili powder. Mix all ingredients thoroughly and then transfer to a casserole dish. Splash balsamic vinegar over the top. Cook covered for 60 minutes.
REMINDER: Nutrition Q&A Thursday 1/18 @ 5:30 pm
We are always looking for new and creative ways to use ground beef (turkey, buffalo, etc). Below is a paleo friendly stuffed pepper from our friends at The Foodee. For the full recipe and preparation instructions please visit BalancedBites.com.
(click HERE for preparation instructions)
DON'T FORGET OUR
TRADER JOES SHOPPING TRIP
ON SATURDAY JAN 21st AT NOON
We eat a lof of Pork at our house so we are always looking for new ways to cook and season. Our friends at The Foodee turned us on to this recipe over at GavanMurphy.com. The grat thing about this recipe is that it is all ingredients we normally have at our house (thanks for the lemons Lex!).
We have had good luck cooking pork chops without drying them out. The recipe below suggests searing and finishing with chicken broth. I would try to cheat this before taking the extra step. Sear the pork on each side for 2 minutes and then throw the whole pan in the oven @ 400 degrees. If you are only fixing 2 chops, 6 minutes might be enough. Speaking of enough... here's the recipe!
2 x 6 oz organic/grass fed pork chops
1/2 cup low sodium organic chicken broth
2 tbsp fresh rosemary – chopped
1 tbsp wholegrain mustard
1 lemon – zested
2 cloves garlic – minced
1/4 tsp salt
1/4 tsp pepper
1/4 cup olive oil
Mix all marinade ingredients together and toss pork chops to coat. Cover and refrigerate for at least 2 hours up to overnight.
To cook, remove from fridge 1 hour before cooking to let return to room temp.
Preheat oven to 450°F.
Preheat grill (inside or out) on medium high for 2 minutes. Drizzle olive oil in pan and sear chops for 2-3 minutes each side until golden brown. Once seared remove to a foiled oven tray.
Pour 1/4 cup low-sodium chicken broth on to the tray so the liquid surrounds the chops and pop in oven for 7 minutes.
Let rest for 2-3 minutes once removed from oven. This lets the juices redistribute in the meat.
Serving Suggestion: Saute Brussels Sprouts and Green Beans.
Push Press 5x5
3 min AMRAP, 1 min rest - 5 Rounds
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Compare to 2011.04.27
Thank you to Matt and Jill Petersen for sharing this new recipe. Katie and I fix a crock pot recipe once a week to help deal with our busy schedule. We have already bought the pork and can't wait to give this one a try.
Combine ingredients in crockpot. Cook on high 1 hour, then low 8 hours. Remove pork with slotted spoon. Pour liquid into a nonstick skillet and boil down to about 1/2 c. Add pork and saute until browned.
Matt told me he skipped the saute part and it was still delicious. We are thinking fresh salsa and guacamole with some lettuce wraps. Give it a whirl and let us know what you think.
Front Squat 5x5
5 Rounds of the Shankle Complex:
3 clean pulls from the hang
lower the bar by yourself
jerk it again
Then let's head outside for PROWLER PUSHES AND SLED DRAGS!!!