Monday 10/30/17... Sled Push

For time: 5 rounds

     25 meter sled push
     10 DB snatch each arm
     25 meter sled push
     10 burpees

from PALEOMG

Pumpkin Spice Chocolate Chip Energy Balls

 

Print

Prep time

15 mins

Total time

15 mins

 

Serves: 15 energy balls

Ingredients

• 1 cup raw cashew butter (8 ounces)
• 1 cup unsweetened shredded coconut
• 8 pitted dates
• 3 tablespoons maple syrup
• 2 tablespoons vanilla protein powder
• 2 tablespoons flaxseed meal
• 2 tablespoons ground chia seeds
• 1 tablespoon pumpkin pie spice
• 1 teaspoon vanilla extract
• ½ cup Enjoy Life Mini Chocolate Chips

Instructions

1. Place all ingredients in a food processor (except for the chocolate chips) and pulse until completely combine.
2. Then fold in chocolate chips until combine. Place in fridge to firm up for about 30 minutes.
3. Use a cookie scoop to scoop mixture then press mixture firmly in the cookie scoop. Remove then form ball with hands. Repeat until all mixture is gone, about 14-15 energy balls.
4. Store in fridge until serving.

Sunday 10/29/17...Back squat, Pull up, slam ball

Strength: Front squat - 5x3

Conditioning: 8 rounds for time
                     6 back squats
                     6 pull ups
                     6 slam balls

Squash and Apple Soup

from Paleo Leap

• 1 butternut squash, peeled, seeded and diced;
• 1 sweet potato, peeled and diced;
• 1 apple, cored and diced;
• 1 onion, diced;
• 4 garlic cloves, minced;
• 1 sprig fresh sage;
• 1/2 tsp. chili powder;
• 1/8 tsp. ground cinnamon;
• 1/8 tsp. ground nutmeg;
• 2 cups vegetable or chicken stock;
• 1/2 cup canned coconut milk;
• Sea salt and freshly ground black pepper;

Preparation

1. Place all the ingredients in a slow cooker, except the coconut milk.
2. Stir everything and cook on high for 3 to 4 hours, or on low for 6 to 8 hours.
3. Remove the sage leaves, and pulse the butternut mixture using an immersion blender. Purée until smooth.
4. Add in the coconut milk and pulse until well blended.
5. Cook on high for another 20 minutes, season to taste and serve.
6. 

Saturday 10/28/17..... Shoulder Press + Power cleans

#1. EMOM - 14

Even = Power cleans
Odd = Shoulder press

#2. 3 rounds
     10 shoulder shrugs

#3. Static hold w/heaviest plates

Cash out: Tabata hollow rocks + planks

friday 10/27/17... "Loredo"

• 6 Rounds For Time
• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunges
• 400 Meter Run

Thursday 10/26/17......#1. Deadlift. #2. AMRAP-8= Deadlift, HPC, DUBS

#1. Deadlift: 5-5-5-3-3-3

#2. AMRAP - 8

     5 Deadlifts
     5 HPC
     25 DUBS

REST 2 minutes

    AMRAP - 8

     5 Deadlifts
     5 HPC
     Row 200/150

Wednesday 10/25/17..... Back squats, AMRAP-5 front squat and slam balls

#1. Back squats: EMOM- 10
                      2 back squats @ 65%

or "bring Sally Up squat challenge

* "Bring Sally Up"

#2. AMRAP - 5 (ladder)

     1 Front squat
     5 slam balls
     2 Front squats
     5 slam balls
     3 Front squats
     5 slam balls
     4 Front squats
     5 slam balls
* keep adding 1 front squat til time runs out

Tuesday 10/24/17... DUBS, GHD sit ups, Back extensions

#1. Deadlift: 5x3

#2. for time:
     75 DUBS
      25 back extensions
      25 GHD sit ups

     50 DUBS
     25 back extensions
     25 GHD sit ups

     25 DUBS
     25 back extensions
     25 sit ups

Mexican Cornbread Casserole

MEXICAN CORNBREAD CASSEROLE

 Prep Time 20 minutes

 Cook Time 30 minutes

 Total Time 50 minutes

 Servings 10

 Calories 528 kcal

 Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 lbs ground beef Butcher Box, organic, grass-fed
• 1 cup onion diced
• 2 cloves garlic minced
• 2 tsp cumin
• 1/2 tsp salt
• 1/2 tsp pepper
• chili powder optional
• 1 1/2 cups homemade salsa (trader Joes organic salsa)
• 2 cups cheddar cheese Mexican-style, shredded

Cornbread Recipe

• 4 eggs
• 1 1/5 cups milk or cream (I would use canned coconut milk)
• 1/2 cup butter softened
• 1 cup coconut flour 107 g
• 1/2 tsp salt
• 1/4 tsp clear liquid stevia
• 1 tsp baking soda
• 1 tsp corn extract (Amazon.com)
• 1/2 cup cheddar chee
• 
  
• Instructions

1. Cook the ground beef in a large skillet with the onion and garlic until no longer pink.
2. Add the cumin, salt, pepper, salsa and chili powder if using. Stir together. Set aside.
3. Preheat the oven to 425 degrees F while you make the cornbread.
4. Add all the cornbread ingredients to a stand mixer and blend until well combined. 
5. Grease a 9 by 13 baking dish and spread a thin layer, about one third of the cornbread mixture over the bottom of dish.
6. Pour the ground beef mixture over the cornbread layer. Sprinkle 1 cup of the shredded cheese over the meat.
7. Spread the remaining cornbread mixture over the meat and top with remaining shredded cheese.
8. Cover and bake for 15 minutes. Remove cover and bake an additional 15 minutes. 
9. Remove from oven and allow to cool slightly for about 10 minutes before serving. 
10. Enjoy with toppings: sour cream, jalapenos, salsa, cheese, olives

Recipe Notes

Net Carbs: 6g

Pecan Pie Bars

Pecan Pie Bars

These Pecan Pie Bars are thick and caramelly, with a crispy coconut flour shortbread crust and a gooey pecan pie filling on top. These gluten-free, paleo, and vegan bars will be the star of your dessert spread!

 Course Dessert

 Cuisine American

 Prep Time 15 minutes

 Cook Time 40 minutes

 Total Time 55 minutes

 Servings 16 bars

 Author Rachel

Ingredients

For the shortbread crust

• 1 cup coconut flour
• ¼ teaspoon kosher salt
• 3 tablespoons maple syrup
• ⅓ cup coconut oil softened to a similar consistency as softened butter

For the filling

• ¾ cup coconut sugar
• ⅓ cup maple syrup
• ⅓ cup coconut oil melted
• ⅓ cup non-dairy milk
• 2 tablespoons flax meal
• 2 teaspoons arrowroot starch or tapioca flour
• 1 teaspoon vanilla extract
• ¼ teaspoon kosher salt
• 1¼ cup pecans toasted + roughly chopped

Instructions

1. Preheat the oven to 350ºF. Grease an 8x8” square pan with coconut oil (I recommend lining the pan with parchment paper as well if your pan doesn't have a removable bottom).
2. Combine the maple syrup and coconut oil and whisk until fully combined. Stir in the coconut flour and salt until a smooth door is formed.
3. Press the dough into the prepared pan. Bake for 9-11 minutes, or until golden brown. Let cool completely.
4. For the filling, combine the coconut sugar, maple syrup, and coconut oil in a small saucepan over medium-low heat and whisk to combine. Bring to a low boil and let simmer for about 2-3 minutes and then remove from heat. Let cool slightly.
5. While it cools, whisk together the non-dairy milk, flax meal, arrowroot starch, vanilla extract, and salt in a small bowl.
6. Add the milk/flax mixture to the slightly cooled sugar mixture and whisk to combine. Stir in the pecans.
7. Pour the pecan mixture over the cooled crust and bake for 30 minutes.
8. Let cool completely, at least 2 hours, in the refrigerator before cutting into 16 squares.
9. Store leftovers in an airtight container in the refrigerator.
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Monday 10/23/17.... Hang power cleans

WOD

.

AMRAP – 8 Minutes:

5 Hang power cleans (95 lb / 135 lb)
25 double unders

.
rest 2 minutes

.

.AMRAP – 8 Minutes:

.
5 hang power cleans(135 lb / 95 lb)
150 meter row

Sunday 10/22/17... Bench Press, Pull ups....max thrusters

For time:

     10 Bench press
     10 pull ups
     Max thrusters
* Repeat until you have reached 100 thrusters


SAUSAGE AND KALE SOUP from Taste of Home

INGREDIENTS

• 1 pound smoked kielbasa or Polish sausage, cut into 1/4-inch slices
• 3 medium Yukon Gold or red potatoes, chopped
• 2 medium onions, chopped
• 2 tablespoons olive oil
• 1 bunch kale, trimmed and torn
• 4 garlic cloves, minced
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 2 bay leaves
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
• 1 carton (32 ounces) chicken broth

DIRECTIONS

In a Dutch oven over medium-low heat, cook the sausage, potatoes and onions in oil for 5 minutes or until sausage is heated through, stirring occasionally. Add kale; cover and cook for 2-3 minutes or until kale is wilted. Add garlic; cook 1 minute longer. 

Add the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 9-12 minutes or until potatoes are tender. Discard bay leaves.Yield: 14 servings (3-1/2 quarts).