Friday 100305

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Quadrupedal Movement Mashup of Love, Dig it baby!
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Tabata This’
• 8 rounds of each movement followed by one minute rest.
• Row (calories)
• Squat
• Pull-Up,
• Push-Up
• Sit-up
• Score: total of each movement’s lowest individual round score.
  

Dessert

• It’s friday, EAT!
  

Food for Thought:

“No, it doesn't ever get any easier. You wouldn't want it to either.”
by Coach Glassman

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Food for Fuel:

Sausage, Prawn and Sage Fritata-Strata

• 1/2 pound bulk breakfast sausage (I like venison sausage, but YOU make the call…)
• 8 large shrimp, peeled and deveined and cut into rough 1″ pieces
  
• 1T chopped garlic
• 1 medium sweet onion small diced, Vidalia or Maui
• 1T coconut oil or bacon fat
• 8 thick PaleoPancakes*, chilled and cut into 1″ cubes (good leftovers!)
  
• 1T finely chopped fresh sage
• 1T rough chopped flat leaf parsley
• zest from one lemon
• 1/2 cup toasted pecan pieces
• 1/2 cup pepitos (roasted pumpkin seeds)
• 6 large eggs, beaten lightly
• 1  cups strained coconut milk
• 1/2t sea salt

1. Preheat oven to 350
2. In a medium nonstick oven safe pan over medium high heat, cook the sausage until browned, stirring to crumble. Remove sausage with a slotted spoon and immediately add the shrimp, cook until rich pink and firm, remove with a slotted spoon and immediately add garlic: cook until starting to brown then add onions and cook until translucent and soft, about 5 minutes, remove pan from heat.
   
3. Mix the beaten eggs and coconut milk, season with sea salt , add the sausage and shrimp back to pan and add remaining ingredients and gently combine.
   
4. Pour egg mixture over goodies in the pan and heat over high heat until it starts to bubble, then right into the oven. Bake until deep golden brown, it’s done when a sharp knife comes out clean from the center.
5. Let cool 5 minutes in the pan then slide out onto a serving dish.
   
6. The leftovers make a KILLER dinner, just add a pile of of your favorite greens and a whopping spoonful of your favorite paleo salsa and you shall rock.
   

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

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