2.5k run 12:32

Ran to dinner at moms part of the run is on uneven grassy terrain part of it is road. Trying to find out which shoes will be best for this weekend's trail run. North face hiking trail shoes are not the shoe. Thinking about bringing back the trusty New Balance 790.

Lululemon Crossfit East Family WOD in the street

Today was a great day. Great friends, old and new. Im still smiling! It was great to be with the family.


MK and RH

The CFD crew. Ross and Michael came along for the ride. :)

Two 1/2 of the absolute best people you'll ever meet. TJ, Mego and Sophia

The ever growing CF East family. Im honored to be a part of it.

warm up:

3 rnds

5 dead hang pull ups (collarbone to bar hands shoulder width apart)
5 clapping push ups (I omitted these today, Im scared)
5 sit ups

5 rft:

100m farmers carry (53# KBs) Id just like to add that Tanner only used 50#
30m rope pull (70#)
5 tire flips
10 pull ups (CTB)

26:56

In honor of having my cooktop finally working...

Paleo Fish Fry!




wild caught halibut filet
1 tbs virgin coconut oil
coconut flour
unsweetened coconut flakes
1 egg (omega 3 enriched)
splash of coconut milk

Heat coconut oil on med in a skillet. Whisk the egg and splash of coconut milk in a shallow bowl. Coat fish in coconut flour, dip in the egg mixture allow excess to drip off. Roll in coconut flakes. Place in the oil, turn when the flakes begin to brown. remove from heat blot with a paper towel and sprinkle with sea salt.

The side dish in the photo is my version of a spinach pesto spaghetti squash recipe I found. It's a really good recipe. You can find it here along with a paleo stuffed pork idea:

http://thegoodeatah.blogspot.com/2009/01/spaghetti-squash-with-spinach-walnut.html

I believe in giving credit where it's due. I thought this was a great idea. I left out the walnuts and used a little more spinach and added shallots. If you aren't really strict paleo, I think it would rule with some grated fresh parmesan cheese.

Squash and Red Onions Recipe after the WOD






row 750m
30 wall balls 10 ft 14#
25 KB swing 35#
20 box jumps
15 burpees
20 box jumps
25 kb swings
30 ball slams
400m run

pm: Press 2x10 (55#), 3x3 (85#) handstand hold after press

2 winter Squash, pretty much any type (pumpkin, acorn, butternut... not spaghetti) Don't be scared ya'll its good stuff.
1 red onion
extra virgin olive oil
sea salt
fresh ground pepper

Preheat the oven to 350 degrees.

To cook the squash: slice in half with a large knife, scoop out seeds with a spoon. Place face down on a microwavable plate cover with plastic wrap. Microwave for 5-7 minutes on high. Cook time depends on the type of squash, size and amount. You want the flesh to be partially cooked but still firm. Remove from the microwave and when its cool enough to handle cut the flesh into uniform sized cubes.
Slice the onion. Cover a baking sheet with parchment paper. Spread squash cubes and onions on to the paper and drizzle with olive oil. Season with sea salt and pepper. Roast until the onions caramelize. It's awesome left over!

A note on squash... I believe the fleshy meaty varieties of winter squash are to be used in moderation when following the paleo lifestyle. Yellow squash, zucchini squash, and spaghetti squash have lower a lower GI so as far as I know they are more acceptable.

Warm up:
5 min row

3 rounds
5 pull ups
10 burpees
10 sit ups

WOD

10-1 renegade manmakers
1-10 Knees to elbows

then

500m row sprint 1:46 pr

Paleo Recipe debut on my blog, beware Im not a measurer. Also, during the move I had a huge set back and I dont have my cook top installed yet so everything I cook is in the oven or microwave. For now..

Coconut Mahi with Papaya Pineapple salsa

preheat oven to 375 degrees

5-6 oz Mahi filet

1 egg
splash of coconut milk
(combine and whisk in a bowl)

coconut flour
unsweetened coconut flakes
(sift onto a plate)

Crushed macadamia nuts

Coat the fish on both sides with the coconut flour mixture then dip into the egg wash. Place the fish on parchment paper on a cookie sheet. Sprinkle with crushed macadamias. Bake for 10-12 minutes until fish is flaky.

Salsa

1/4 avocado
a few small cubes of papaya and pineapple
diced onion and tomato
coarse sea salt
1 tsp extra virgin olive oil
(toss and throw on top of the filet)