Here is the information needed for the challenge:

Weigh-in Times (Buy-in due):

Mon-Tues-Thurs:

8am - 8:30am

11am - 11:30am

3pm - 3:30pm

Wed - Fri:

7am - 7:30am

10am - 10:30am

4pm - 4:30pm

Sat (last day):

8:30am - 9:00am

11am - 11:30am

Benchmark WOD and Lifts being Performed:

"1/2 Murph": Monday

Max Rep Deadlift: Thursday

(Those that ABSOLUTLEY can't make it, can do it on another day).

Rules:

• Must avg. at least 3 WODs a week for the next 10 weeks
• Lift must be done in front of a trainer.
• Strict Deadlift standards will be upheld (no rounding of the back, shoulders behind bar at the top and not dropping the weight until the trainer says good).
• No "gaming" the workout... Meaning, if the trainer feels you're not giving it your all, in order to have a CRAPPY first time, then you will be disqualified.  NO EXCEPTIONS.
• You must post at least 1 receipe on the blog during the challenge.

Competition:

• Body fat loss
• Faster WOD time
• Strength Gain

Comment (1)

Seafood

Chez Lorraine's Baked Salmon

4 salmon steaks (about 1 ¾ pounds)

4 tablespoons lemon juice

1 teaspoon dill weed

2 tablespoons finely chopped fresh chives

Lime wedges 

Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in an aluminum pouch. Put the aluminum sealed steaks in a Pyrex dish and bake at 350 F for 30 minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges.

Comment (0)

Ingredients:

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:

1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:

If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

-This recipe comes from the CrossFit Football website.

Comment (0)

High Protein Chicken Pizza
Scott Hagnas
April 2008

This is a quick and convenient way to make pizza, and you won't have to eat any extra meat on the side in order to get in your protein! Here, we'll just use a chicken breast as the crust. After the basic directions, I provide recipes for two old favorites. You can make any style of pizza you like this way, just follow the basic guidelines.

Time: 30 minutes

For the "crust":

• 2 boneless, skinless chicken breasts
• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil
• 2 cloves crushed garlic
• 2 Tbsp finely chopped red onion
• 1 6 oz can tomato paste
• 1 8 oz can tomato sauce
• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage
• chopped black olives
• chopped mushrooms
• chopped red onions
• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon
• chopped pineapple

To create the "crust", use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort - you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round "crusts", they are ready to bake.

Spread the olive oil on a baking pan. Brush each side of the chicken with the oil, then place the pan in the oven. Broil for 1 1/2 minutes, then flip the chicken over and broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top. Reduce the oven heat to 350 degrees.

Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn't have access to our spices) Mix to combine well. Simmer on low.

Spread the pizza sauce on the broiled chicken "crusts". Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Zone info: This really depends on your toppings, and the size of your chicken breasts. 1 oz chicken = 1 block protein. The pizza sauce as above totals 5 carb blocks, 26 fat blocks. Add the info for your toppings to get an accurate total.

 Performance Recipes are Paleo-friendly and do not contain grain, wheat, gluten, or dairy except in rare cases. Please use your judgement if you are allergic to any of these ingredients.

Comment (1)

Quick and Easy Stuffed Cabbage Rolls

You do need a bit of time for the preparation so keep in mind that this is not a 15 minute recipe. It is best reserved for the weekend or a time when you aren't rushed.

What you'll need:

A green cabbage

1lb grass fed ground beef

1T Italian seasoning

1tsp garlic powder

1/4 cup of onion

grated 1 egg

for the sauce: 1 8oz can low salt tomato sauce 1/2 can of tomato paste 1T Dijon mustard 1/2 a lemon, squeezed

What you do:
Preheat your oven to 350. Put the cabbage in a large pot and cover it with water. Boil the cabbage until the leaves are soft and easily removed. This takes about 15 minutes from the boiling point. I promise the nasty boiling cabbage smell is temporary. While the cabbage boils take your meat, spices, onion and egg and mix them up in a bowl. You know the rule: mix with your hands not a spoon. When the cabbage is soft, peel the leaves off one by one and put them on a plate to drain and cool. While they cool mix up the sauce in a separate bowl.

So now you're ready for the assembly.  Line the bottom of a baking dish with some of the smaller cabbage leaves. Take a cabbage leaf and hold it in your hand. Trim the thickness of the stem down so it's easier to roll. Plop some of the meat mixture on the leaf and roll the leaf up tucking the sides of it in so the meat is completely covered. If the leaf is too big you can cut the excess off. Put it in the baking dish. Repeat until all the meat is used. Pour the tomato sauce on top of the rolls and cover the dish with foil. Bake for 1 to 1 1/2 hours depending on how big you made your rolls. This recipe makes between seven and ten rolls. Double up if you have a larger family.
That's all there is to it. No days of labor needed!
Enjoy!

(taken from "Feed Me Paleo" Blog spot.)

Comment (2)

Tangy Strawberry Soup
Scott Hagnas
August 2008

Prep time: 10 minutes
Chilling time: 2 hours

• 1 quart strawberries
• 4 Tbsp balsamic vinegar, divided
• 1/2 tsp cinnamon
• 1/2 tsp orange zest
• 1/2 tsp lemon zest
• 1 Tbsp orange juice
• 1/2 cup coconut milk

Remove the stems from all of the strawberries. Reserve 10-20 strawberries; cut these berries into thin slices. Place in a bowl, then drizzle with 2 Tbsp of balsamic vinegar. Cover and chill in the refrigerator for two hours.

Puree the rest of the strawberries in a blender with the remaining ingredients except the coconut milk(adding only the remaining 2 Tbsp of balsamic vinegar). Once the berry mix is pureed, add the coconut milk slowly. Puree until smooth. Pour the soup into a bowl, cover and chill in the 'fridge for 2 hours.

Serve in small bowls with the sliced strawberries on top. You can add a dollop of coconut milk for added garnish, if you like!

Zone info: 4 servings at 1 carb block, 4 fat blocks

Comment (0)

Almond Chicken
Scott Hagnas
September 2008

Here is a topping for chicken, but it is excellent over fish and pork as well.

Time: 15 minutes

• 4 oz almonds
• 2 Tbsp olive oil
• 2/3 cup chopped celery
• 1 cup chopped onion (I used the pre-chopped onion from Trader Joe's)
• 1/2 cup chopped mushrooms
• 5 oz can water chestnuts
• 2 Tbsp Tamari soy sauce (wheat free!)
• sea salt and fresh ground pepper to taste
• 1/2 cup of chicken broth, or 1/2 cup water + 1 tube of Trader Joe's chicken broth concentrate

Saute the almonds in the olive oil, using a saucepan over medium heat. Once the almonds begin to brown slightly, remove them from the pan and set them aside.

Next, add the onion and celery, then saute until soft. Add the mushrooms, cooking for 3 minutes longer. Return the almonds, then add all of the remaining ingredients. Mix well, cook until hot. Serve over shredded chicken, or other meat of your choice.

Zone info (topping recipe only): 3 servings at 1.5 carb blocks, 19 fat blocks.

Comment (2)

Turkey Marinara (from "sweet cheeks")

Here is what you will need:

1 packed ground turkey (you can chose what fat % you want)
1/2 yellow onion-chopped
2 cloves garlic-minced
1 can organic tomato sauce
1 can artichoke hearts in water-cut hearts in half
2 Tbs sun dried tomatoes in oil (not dehydrated)
1 tsp crushed red pepper flakes
1 T dried oregano
1 tsp dried basil
1 tsp sugar (optional, but cuts the acidity) Its a great reduction of sugar for me.
salt and pepper to taste
olive oil

Fresh vegetables
-I used 1 small bunch of asparagus and 2 small zucchinis, steamed!

What to do:
In a large saucepan pour about 1 tsp olive oil and heat on medium/high, add ground turkey meat. When meat is partially cooked add in onion and garlic. Cook until brown and onions are soft. Then add tomato sauce, sun dried tomatoes and spices/herbs. Adjust the spices to your liking. Just before it's done add the artichoke hearts and salt and pepper to taste. Voila-you're done!

At the same time you are adding in the tomato sauce start steaming your vegetables. No microwave here at sweet cheeks, just a pot with water and steamer! Keep an eye on your vegetables as to not over cook them. Just a few minutes will do. Soggy vegetables are no good under this delicious sweet and hearty sauce.


When everything is done, serve sauce on top of vegetables


Makes about 4 servings (protein portion only)-depending on amount of ground turkey.

Comment (1)

Nutty Cabbage
Scott Hagnas
January 2009

Time: 30 minutes

• 1/2 large head of cabbage, shredded (about 10 cups)
• 1 Tbsp roasted hazelnut oil
• 1/2 cup chopped onions
• 1/4 cup apple cider vinegar
• 1/4 cup blanched almonds
• 1 Tbsp unsweetened applesauce
• 1 Tbsp sesame seeds
• sea salt and fresh ground pepper to taste

Heat a burner to medium, then use a large skillet to sauté the onions in the oil. Meanwhile, shred the cabbage by slicing it thinly. After the onions begin to soften, add all of the cabbage to the skillet, along with the vinegar. Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook 5 minutes longer. Serve warm or chilled.

Zone info: 4 servings at 1.25 carb blocks, 4.3 fat blocks

Comment (0)

Beef Tenderloin
Scott Hagnas
March 2009

Time: 18 minutes

• 1 lb beef tenderloin
• 8 slices of bacon (no nitrites)
• 1 Tbsp olive oil, divided
• sea salt to taste
• 1 slice of red onion
• 1/2 cup sliced mushrooms

Place bacon onto a roasting pan and start baking in the oven at 350 degrees. Meanwhile, pre-heat a skillet to medium high and add 1 tsp olive oil. Cook the tenderloin in the hot skillet for one minute on each side. Plate and set aside. 

Remove the bacon from the oven once it has become soft, but not crisp. Carefully wrap bacon around tenderloin, holding it in place with toothpicks.

Place the tenderloin on the roasting pan, lightly sprinkling the steak with sea salt. Return to the oven for around five minutes, checking frequently.

Meanwhile, add the mushrooms and sliced onion to a small skillet, along with 2 tsp of olive oil. Sauté for around 8 minutes, or until soft. Serve the wrapped tenderloin topped with the sauteed veggies.

Zone info: 4 servings at  4.5 protein blocks, 7.5 fat blocks. Carbs negligible.

Comment (1)