Workout of the Day:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.

Recipe of the Day

Broccoli and Apple Salad

Workout of the Day:

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

“Recipe of the Day”

Pakchoy and Peach

 Ingredients (4 servings);
- 4 peaches
- 1 pakchoy
- 2 onions
- 1 or 2 sweet red paprika’s
- 500 grams/15 ounce of lean beef
- dried green herbs

If you’re just cooking for yourself, don’t bother cutting the recipe in half or anything like that. This recipe works very well for the freezer. Re-heated it still tastes brilliant. Unfortunately tonight it tasted so good I was barely able to save some for breakfast tomorrow, otherwise my freezer would now be full of the stuff. Yumm.

Workout of the Day:

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes( Sub will be 3 Pullups/3 Ring Dips per MU)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

“RECIPE OF THE DAY”

Pumpkin and Chicken Curry

Ingredients

2 chicken breasts, sliced
5 cups pumpkin, diced
2tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2tbs ground ginger
1tbs ground turmeric
2tbs ground coriander
2tbs ground cumin
1 ½ cups vegetable stock

1 bunch fresh coriander, chopped
Salt

Instructions

Fry onion and garlic in a large pan with oil on medium heat for 2minutes. Add chicken and cook stirring
constantly for 10minutes or until chicken has turned white.
Add pumpkin, ginger, turmeric, coriander and cumin and stir for 1minute.
Add stock and leave to simmer on low heat for 15minutes. Add chopped coriander, cover pan and cook
for a further 2minutes.
Season with salt to taste. Cool slightly

Last week for the challenge!! Stay strong and keep it up! We will be meeting on Saturday to do Helen and take measurements and after pics. I’ll be sending out an email soon. Tarasa

Workout of the Day:

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34, Jesse Bazarnick 26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14″ jump), Laurie Galassi 35:47. Post time to comments.

“Recipe of the Day”

Ratatouille

1 large zucchini

1 large red onion

4 garlic cloves

2 green bell peppers

4-5 tomatoes

2 Japanese eggplant

5-6 tbsp olive oil

Sea salt and black pepper to taste

A pinch of cayenne pepper

6 stalks of fresh rosemary

Peel the garlic cloves and with the flat side of a chefs knife, press down hard on the garlic to crush the cloves.  Cut all other vegetables into large chunks.  In a large soup pot heat the olive oil over medium and add the onions and garlic.  Saute until the onions and garlic start to soften and add the remaining vegetables except for the tomatoes. Cook the veggies with the onions and garlic stirring often for 5 minutes.  Add the tomatoes, salt, pepper, cayenne, and rosemary, mix well and bring to a boil.  Let the Ratatouille simmer for 15 minutes or until the eggplant is soft and the tomatoes are reduced down to a soup like consistency.  Serve immediately over the meat of your choice.

Enjoy!

Workout of the Day:

400 meter Walking lunge

Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24, Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan 14:31. Post time and number of steps to comments.

“Recipe of the Day”

Lunch Kitchen Sink Soup

If you make this with leftovers you have on hand, it’s really just a matter of throwing it together, letting it simmer and forgetting about it!

Ingredients:
The basics:
5 cups stock or broth
1 15 oz can tomatoes, chopped (peeled plum tomatoes and probably easiest)
1 tbsp olive oil
4 cloves of garlic
1 medium onion
1 tbsp sweet paprika
3 tsp turmeric
½ tsp cinnamon
2 bay leaves
Salt and pepper to taste

“Kitchen Sink” items: Feel free to include as many of the following items as you deem fit:

2 stalks celery, chopped
1 medium bell pepper
1-2 cups of chard, spinach or another leafy green vegetable
1 cup of pumpkin
4 cups of meat, chopped into bite-size pieces – leftover turkey, chicken, steak, pork tenderloin or ham works best here

Method:
In a large soup pot, put oil, onion, and celery (if using). Cook on low heat for 5 minutes to soften. Turn up heat, and add garlic and any other vegetables (except the greens) that you plan to use. Cook for one minute, add spices. Stir and cook about one more minute. Add tomatoes, stock, and meat, if using and allow to simmer 10-15 minutes (we don’t count this as active work since it’s not very hands-on!). Adjust seasonings to taste. This recipe will make about 9 cups of soup, depending on what you add in.

Workout of the Day:

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Kristan Clever 14:49 (24″ box), Graham Holmberg 15:20, Kim Malz 17:48 (24″ box), Elyse Umeda 20:59 (24″ box). Post time to comments.

“Recipe of the Day”

Workout of the Day:

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments.

“Recipe of the Day”

Spaghetti (Squash) and Meat Sauce

Ingredients:
1lb ground beef
1 large spaghetti squash
1 yellow onion (chopped)
3 cups chopped spinach
2 TB olive oil
1 jar of organic pasta sauce
3 large cloves of garlic (crushed)
2 tsp pepper

Scrub the squash well. Though you’ll only be eating the flesh, you don’t want any grime making its way into your dish. Preheat the oven to 375 degrees. Split the squash and remove the seeds and ‘guts’ with a spoon. Place it in a baking dish and leave it in the oven for about 30-35 minutes. Check for tenderness.

While the squash is cooking, start frying up the ground beef on the stove top in a large skillet or frying pan. Cook until all pink is gone and then add onions, garlic, olive oil, and pepper. Continue cooking for about 10 minutes. Then add spinach and cook for another 5 minutes or so. Add pasta sauce and continue cooking for another 10 minutes or so. The longer it cooks, the better it will taste.

When the squash is done baking remove from the oven and scrape the flesh of the squash with a fork; you should get orange spaghetti-like strands. Then scrape strands with a spoon into a bowl. Serve the meat sauce over spaghetti squash and enjoy!

Workout of the Day:

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Mikko Salo 21 rounds, Graham Holmberg 19 rounds + 3 HSPU, Chris Spealler 15 rounds + 1 HSPU (with 20lb vest), Kristan Clever 15 rounds (2 pood KB), Rebecca Voigt 7 rounds (2 pood KB). Post rounds completed to comments.

“Recipe of the Day”

Workout of the Day:

Run 400M

Rest 2minutes

Repeat 5 Times

Recipe of the Day

Spicy Speedy Stuffed Peppers and Pressure Cooked Artichoke

1 container of mirepoix mix from trader Joe’s or 1 diced yellow onion, 5-6 diced carrots, and 6-8 diced celery stalks

1 lb of italian gluten free chicken sausage removed from their casing

1-2 lbs of grass fed ground beef

1 can diced tomatoes

5-6 bell peppers (I like the red and yellow ones the best for these but green is good too)

dried oregano, big bunch of chopped fresh basil or dried basil, garlic powder, sea salt, and black pepper to taste 

One or two big squirts of Sriracha hot sauce (if you want to have them not spicy, these are great without the hot sauce)

A lot of olive oil

Preheat oven to 350. Place one big soup pot filled with water and turn on high to bring to a boil.  While you are waiting for the water to boil, cover the bottom of another big soup pot with a lot of olive oil and over medium heat toss in the the onion, celery, and carrots.  Crumble in the sausage and ground beef and add the dried seasonings to the meat BEFORE it’s entirely cooked.  Mix well and let the meat and veggies cook over medium low heat stirring occasionally.  In the meantime, remove just the tops of the bell peppers, and rinse well to remove all the seeds.  By now your water should be boiling.  Place the bell peppers gently in the boiling water and submerge them for 5-6 minutes or until the bell peppers are just a little soft but NOT falling apart.  While the bell peppers are boiling, add the can of tomatoes to the meat mixture and bring to a simmer.  Pull the bell peppers out of the water with tongs and arrange in a large baking dish.  Fill each bell pepper with the meat mixture (don’t be shy, stuff em’ good!) and bake in your pre-heated oven for 20 minutes. 

Pressure Cooked Artichokes

Cut of the stem of your artichokes, leaving about 1/2 an inch

Cut of the top as well to remove the sharp ends of the leaves

Place stem side down in the bottom of the pressure cooker and add 1 cup water.  Turn heat on high and once it has been brought up to pressure, cook for 4-6 minutes depending on the size of your artichokes. 

Also pictured is “cauliflower rice” which is just steamed cauliflower roughly mashed and then seasoned with a drizzle of olive oil and a little sea salt.

Workout of the Day:

Three rounds for time of:
30 Wallball shots, 20/14  pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

“Recipe of the Day”

Bacon, Egg, Avocado and Tomato Salad:
* 1 ripe avocado, chopped into chunks
* 2 boiled eggs, chopped into chunks
* Tomatoes, sliced
* Juice from one lemon wedge
* 2-4 cooked pieces of bacon, crumbled (optional)
* Salt and pepper to taste

Gently mix ingredients together and crumble the bacon on top! 

I wanted to post this recipe because it’s a quick and simple paleo dish that you can eat for any meal! We are almost 2 weeks into the challenge! Stay strong and stay on track. If you have gotten of  the track, get back on ! It’s never too late! Please email me if you ever have any questions about your food or need accountability! Tarasa