Last Week!

Hope y'all're ready for this homestretch. Why not kick it up a notch this week if you've been successful with your efforts so far? Been eating at Level 1? Go ahead and give up the bread to an get some 2 point days! Level 5 4 day a week? Do it every day this week!

Y'all can do this!

Have you signed up for the Open?

This week is the kick off of the CrossFit Games Open!  6am class went Beast Mode on the WOD today.  Are you registered?  If not, do so!  Join the 60,000+ CrossFit community that is hitting this open and be part of the world-wide event!  

 Email trevor@crossfitmusiccity.com for more details.

 

Pumpkin and Chicken Curry

Ingredients
2 chicken breasts, sliced
5 cups pumpkin, diced
2tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2tbs ground ginger
1tbs ground turmeric
2tbs ground coriander
2tbs ground cumin
1 ½ cups vegetable stock

Fueling Burpees

The long awaited day has arrived.  The CrossFit Open is here baby!  And I hope y'all're as excited as me.  But if you're going to do 7 minutes straight of non-stop burpees, you're going to need to get your Paleo on. 








Bacon Mushroom Meatloaf


Ingredients
2 pounds grass-fed ground beef
1 pound nitrate-free bacon, roughly chopped
1 onion, chopped
8 oz mushrooms, chopped
1 cup almond flour
2 eggs, slightly beaten
sea salt
freshly ground black pepper
1-3 Tbsp hot sauce
1/2 cup paleo ketchup

Preparation

Be sure to place a pan under your dish
to catch the bacon drips.

1. Preheat oven to 350 degrees F.
2. Add bacon to large skillet over medium high heat. Saute for 10-15 minutes or until bacon begins to crisp. Add onion and mushroom and saute for an additional 5-10 minutes or until onion starts to become translucent.
3. In the meantime, crumble ground beef into a large mixing bowl. Add egg and 1/2 cup almond flour, using your hands to combine.
4. Combine paleo ketchup and hot sauce in a small bowl.
5. When bacon mixture is ready, drain fat and add bacon, onion, and mushrooms to meat. Fold in using a wooden mixing spoon or your hands. Season with salt and pepper.
6. Transfer meat to a large loaf pan. Pat it down gently and round the top a little bit.
7. Pour ketchup mixture on top and spread evenly with a spatula.
8. Place in the oven on the middle rack. Place a large rimmed baking sheet underneath it.
9. Bake for one hour or until cooked through.
10. To serve, slice as you would bread. Serve on its own or with a green salad.

Spicy Taco Burgers





Makes 6-8 burgers.

Ingredients
Burgers
2 lb ground beef
1 medium onion, roughly chopped
2 cloves garlic
2-3 seeded and cored jalapeno peppers
1/4 cup hot sauce (I like Frank's RedHot Original Cayenne Pepper Sauce.)
1 tsp ground cumin
2 tsp dried oregano
1/2 tsp paprika
1/2 sea salt
Toppings
guacamole
salsa
hot sauce
Base
mixed salad greens

Preparation

1. Place onion, garlic, and jalapeno in the bowl of a food processor and pulse until finely chopped.
2. In a large bowl, mix peppers, onion, garlic and 1/4 cup hot sauce. Add ground beef and use your hands to mix it thoroughly without compacting the beef too much. Form the meat into 6-8 patties.
3. Refrigerate until ready to grill.
4. Preheat grill to medium high.
5. Place a sheet of heavy duty aluminum foil on the grill grate.
6. Place patties on the foil and grill for approximately 5 minutes on each side or until cooked to your desired degree of doneness. 
7. To serve, place a generous amount of salad greens on your plate. Top with a burger, then garnish with guacamole, salsa, and hot sauce.

Beet and Apple Salad

Serves 6 but easily scaleable.


Ingredients
1 Granny Smith apple, cored, halved, and thinly sliced lengthwise
1 large bunch baby beets (3 cups julienned)
4 celery stalks, thinly sliced
1 shallot, minced
1 lemon, juiced
1 tsp apple cider vinegar
3 Tbsp walnuts, chopped
3 Tbsp extra virgin olive oil
sea salt
freshly ground black pepper
1 large bunch salad greens
Meat
6 nitrate-free, natural sausages
6 serving of your favorite steak (flank, ribeye, etc.)

Preparation

1. Place lemon juice in a medium bowl. Add apples, celery, and shallot to the bowl and toss to coat.
2. Place beets in a medium sauce pan and just cover with water. Bring water to a boil and cook beets until they are fork tender, about 30 minutes. Cool beats in cold water. Remove skin by placing each beet in a paper towel and then rubbing the skin off. Slice beets into matchsticks and add beets and walnuts to the bowl. Toss gently to combine.
3. Combine vinegar, olive oil, salt, and pepper (to taste). Pour over vegetables and toss gently to coat. Let stand 10 minutes.
4. Place salad greens down the center of a large serving platter. Spoon beet and apple mixture on top. 
5. While preparing salad, preheat grill to medium high. Cook sausages and steak(s) until they reach your desired level of doneness. Remove the steaks and let rest for 5-10 minutes. Slice thin and arrange sausages and steak on a platter. Serve steak and salad family style.