Tuesday 100302

Get ready for Tonight’s Performance Nutrition Town Hall Meeting! Emphasis will be on pre/post workout nutrition, calorie/carb cycling, I.F. and The Top Five Supplements that will change your performance. Please check the site every day this week for upcoming announcements and schedule.

Oatmeal AND Diabetes 'spokesperson'. Coincidence?

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• Go Heavy Overhead (80% of you 1rm Press)
  • Overhead 10×2 @ (30 secs rest)
  • -rest five minutes-
• ‘Flag on the Play’ (thanks, Mr. Wellborn)
  • 10-9-8-7-6-5-4-3-2-1-
  • Hang Cleans (50% of your 1rm Squat OR 70% of your 1rm Clean)
  • Pull-Ups
    • record total time and loads to comments
      

Dessert

• 60 Plank Knee-Ins (each PAIR counts as 1 rep, alternate sides after each pair)
  
  • record total time to comments
    

.

..

Food for Fuel:

Sea Scallops with Fennel, Almond and Bacon Salad

• 12 fat sea scallops, muscle removed
• dash of coconut oil (any neutral oil will do)
• 1/2 lb of thick cut bacon, in 1/4″ crosscut slices (lardons)
• 1 sweet onion, small dice
• 1 large head of fresh fennel, paper thin sliced, a Benriner works wonders
• 1 Tbs of cider vinegar
• zest and sections of 1 large orange
• 1/2 tsp of red curry
• 1/2  cup slivered almonds

1. Warm the bacon to just sizling in a dash of cocounut oil, rend slowly until golden brown, remove bacon and reserve the fat, wipe out the pan.
2. Add back 1 Tbs of bacon fat heat to shimmering and add almonds. When the almonds start to toast, remove with slotted spoon and add to reserved bacon, imediately add onions to pan and sweat over medium heat until soft and starting to brown
3. stir in curry, orange zest and vinegar . Add  bacon/nut mixture, add paper thin fennel,  toss to combine, season with salt and pepper to taste, saute for about 30 more seconds, remove to non metalic bowl/dish
4. When just ready to serve, sear off the scallops in a wee bit of bacon fat over VERY high heat, DEEP golded brown on both sides is the goal, remove to four soup plates. distribute the fennel salad among four dishes and spoon over any juices from the salads. Turn the lights down low, put on some Barry White and slanky with this wicked thing.
   

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