Workout of the Day: 140218

Thank you 949 family for being so patient with us while we have been going through our growing pains and remodeling the gym- it is almost over! We hope you had a great long weekend!

Workout of the Day

3 Rep Max Back Squat

*You will have 40 minutes to find your 3RM. Four weeks ago (1/16/14) we worked on our 5 RM back squat- log in to your WODtogether accounts to see what your last scores were to use as a reference for today’s workout.

Buy In

30 Cat/Camels
30 Scorpions

3 Rounds:

200m Run
10 Burpees

*Movement Review

Buy Out

50 V-Ups

Recipe of the Day: Sweet Potato Shepherd’s Pie (recipe thanks to

Sweet Potato Shepherd’s Pie

Serves 6

cooking fat of choice

1 lb grass-fed ground beef

2 cloves garlic, chopped

1 onion, chopped

1 bell pepper, chopped

1/4 c tomato paste or tomato sauce (I used leftover homemade sauce)

1/2 tsp cumin

sea salt and freshly ground black pepper to taste

2 medium sweet potatoes, cooked

2 tbsp Tropical Traditions Coconut Oil

1 tbsp Tropical Traditions Coconut Cream Concentrate (optional)

1. In a cast iron skillet heat your cooking fat. Sauté onions and peppers and garlic until cooked through. Add the ground beef, cumin, sea salt and black pepper and cook through (you can set the veggies aside in a bowl if the beef isn’t cooking, I know…one more dish).

2. Preheat the oven to 350°.

3. Add the veggies back in if you took them out and add the tomato paste or sauce. Stir all the ingredients together and let them simmer while you prepare the sweet potato.

4. Add cooked sweet potato without the skin (or any kind of winter squash), a dash of sea salt and the coconut oil and cream concentrate to a food processor and blend until smooth. You can also do this with a beater in a bowl. You want the consistency of thick mashed potatoes — you may need to add more or less oil or concentrate. The coconut cream concentrate helps to thicken it up.

5. Add the sweet potato mixture to the skillet and spread it out evenly with a spatula. Stick in all in the oven and bake at 350° for 20 minutes or until the top starts to brown a little bit!









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