Thursday 100304

Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Shoulder Pronations
10 pushups
15 Kiss-the-Wall Squats
10 ea. Prone/Supine Scorpions
10 Pull-Ups/ jumping pull ups
400m run
10 V ups
30ft of Heel Grabs
30ft of Lateral Lunges
30ft of Monster Walks
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• Deadlift 3-3-3-3-3
  
• -rest 5-10 minutes-
  
• ‘Shifting Plates’
  • 200m run 45#/25#
    
    • 30 Squats, 45#/25#
  • 200m run, 45#/25#
    
    • 21 Squats, 45#/25#
  • 200m run, 45#/25#
    
    • 15 Squats, 45#/25#
• Record total time to comments
  

Dessert

• 30 Toes-2-Bar
  

Food for Thought:

“There is nothing in the world more helpless and irresponsible and depraved than a man in the depths of an ether binge.”
by Hunter S. Thompson

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Food for Fuel:

Paleo LemonLime Pecan Tassies

• 6 egg yolks
• 1/4 cup rich honey, chestnut or wildflower
• Grated zest of three limes
• Grated zest of two lemons
• 1 Tbs Grated fresh ginger
• 1/3 cup of lemon juice
• 1/4 cup lime juice
• 6 tablespoons virgin coconut oil
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• 2 cup of raw pecans
• 1/4 cup apple sauce
  
• 1/2 cup of melted virgin coconut oil
• 2-4 teaspoons lemon zest
• 2 eggs
• 1 teaspoon sea salt
• 1/4 tsp cinamon
• 1 tsp tahitian vanilla paste

1. In a medium stainless steel or enamel saucepan, whisk together the first five ingredients until light and creamy
2. Add the the coconut oil, breaking it into small clumps as you drop it into the pot for even melting. Then add the juices.
3. Cook, whisking over medium heat until the coconut oil is melted. Continue to cook until the mixture thickens and you start to see a few bubbles popping at the surface.
4. Remove from heat, and scrape into a fine sieve set over a bowl. Strain the curd, gently stirring if needed.
5. Refrigerate for several hours to thicken. Will keep about one week in the refrigerator.
6. 1-Preheat the oven to 400 degrees.
7. Place the almonds and the pecans in a food processor. Grind them into a medium fine “flour”. You don’t want to turn it into a nut paste, so don’t over do it. There will still be little chunks here and there.
8. Add the rest of the ingredients and pulse until combined.
9. Evenly spread the nut batter into a greased 8 by 8 pan. Place in the middle of the hot oven. It will take between 15 to 18 minutes to cook. It may puff up as it cooks, but don’t worry, it won’t stay that way once you take it out of the oven. When the top is lightly brown, and a toothpick comes out clean when stuck in the middle, it’s done.
10. Cool completely, then spread one recipe of lemon curd on top. Let set in the refrigerator for at least several hours. The curd will continue to set for a few hours or even overnight. Cut with thin, warm knife into 2×2 pieces. Yum

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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