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Monday's 30-Minute Meal
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Basics Class (Day 4)
| Josh | 8:39 |
| Katie | 13:48 |
| CC | 7:37 |
| John | 9:23 |
| Omar | 7:59 |
| Aaron | 10:58 |
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5 rounds for time of:
6 deadlifts, 225 lbs (145 lbs)
12 burpee box jumps, 24″ box (20″ box)
No one goes up in weight. Please use the chart below to figure out what weight to use.
| If Your Max Deadlfit Is: | Then Use: |
| Greater than 350 lbs (225 lbs) | 225 lbs (145 lbs) |
| 350 – 275 lbs (225 lbs – 185 lbs) | 185 lbs (125 lbs) |
| less than 275 lbs (185 lbs) | 165 lbs (105 lbs) |
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SWOD
3X5 Power Clean
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Scoreboard
| Drake | 8:21 |
| Vic | 8:52 |
| Holt | 9:13 |
| Cooke | 14:03 |
| Christina H | 12:37 |
| Christina T | 12:23 |
| Lindland | 12:09 |
| Matthews | 8:55 |
| Lucy | 9:14 |
| Amber | 11:56 |
| Andrew | 7:30 |
| Lauren | 12:25 |
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| A Few Fast, Primal Meals I’ve had great luck with primal-style dinners so far this week, but regrettably such is not always the case as Drake will be the first to tell you (and hopefully now I’ve not jinxed us for Thursday & Friday)! I enjoy trying new meals and unexpected combinations, and as a direct result have experienced spectacular failure on more than a few occasions. I wanted to share details of what I’ve served so far this week because the meals were so super easy and quick to prepare – I hoped they might come in handy for a couple of you, maybe if you’re short on time and need inspiration. . I cooked a beef chuck roast on Sunday (1.5 hours or so but no maintenance) in my trusty pressure cooker with 4 inches or so of chicken stock I had leftover, and using Jools’s favourite beef stew recipe to guide me on spice selection (along with the spices I only added a couple onions to the stock, none of the other vegetables, tomatoes, or wine which was recommended though I’ve added them all before with great results). I finished the roast off in the oven at 375°F or so to brown the top a bit, and served it with a side of broccoli fried in butter, bacon, and garlic (a brilliant combo). I used the roast’s gravy for flavor to season just about everything else the rest of the week. . Monday was Jamie Oliver’s Old-School Pork Chop night. Very little variation on Jamie’s recipe – I cut the apples into disks and fried them with the sage leaves in my leftover beef chuck roast gravy (which incidentally also was flavored with sage) until the apples were slightly tender and the sage crispy – I covered the pork with them and topped the pile off with shredded Bio-Frankendamer Käse before finishing it in the oven. I served the pork with a side of asparagus and goat cheese fried in my beef roast gravy which I mixed with halved cherry tomatoes. I usually forget my camera until our food is in a less-attractive mostly-eaten state, but managed to snap tolerable photos of Monday’s pork meal – it doesn’t look quite as good as Jamie’s, does it? . Tuesday’s meal was a 20-minute affair. I sautéed garlic and fresh thyme in butter and added a shredded yellow squash and an extremely thinly sliced yellow pepper (I used a slicer). I covered that mix for a couple minutes or so before adding a package of organic ground beef and simmering at medium high (no top) for at least 15-minutes. I added salt and pepper to taste prior to serving. While the ground beef was cooking, I dumped a package of “spicy lettuce” in a bowl which I tossed with sliced black olives and a dressing consisting of 1/2 a lemon’s juice, 1tbsp dijon (sugar-free) mustard, EVOO, 1 small clove crushed garlic (minced then used pestle and mortar to combine garlic with mustard before blending other ingredients), and 2 tbsp fried goat’s cheese. Our 3-year old got a thinly-sliced cucumber salad slightly sea-salted with EVOO – he’s not a lettuce-lover quite yet. . Tonight (Wednesday) was chicken cauli-cauli night. I put 4 Hähnchenschenkel (what the heck are these in English? thigh-legs?) in my trusty pressure cooker with the juice from Jamie Oliver’s Pork Chops and let them cook about 30-40 minutes. Meanwhile I stir-fried scallions in butter in a frying pan on the stove and then added a whole thoroughly-chopped cauliflower (respectful hat-tip to Dr. Mary Dan Eades who showed me how delicious this is). I baked 3 halved & seeded yellow peppers in the oven at 400°F on a bed of a couple tbsp of Sunday’s beef chuck gravy soaked with a bit of EVOO – they cooked for about 30 minutes before I removed them, diced them and added them to the cauli mixture along with some salt and pepper to taste. I threw a chopped-up head of broccoli into the lovely yellow-pepper juices in the pan and then added the chicken from the pressure cooker which was by then falling off the bone (but needed just a little color) for at least another 10min. Then Voilà! served the chicken/broccoli on a bed of cauli-cauli. . Care to share any of your Paleo meals of late? Help – I need inspiration for Thursday & Friday night! |
14:03 @ #225
11:56 RXed @ 125lbs
7:30 @ 225