Workout of the Day: 140224

We want to thank all of you that attended the Olympic lifting snatch clinic this past Saturday. You all made so many amazing improvements to your lifts! Any requests for the next clinic/skill workshop?

Workout of the Day

With a 7 minute cap:

3 Clean & Jerk (135/95#)
1 Box Jump (24/20″)
3 Clean & Jerk
2 Box Jumps
3 Clean& Jerk
3 Box Jumps
3…
4…
3…
5…
**In 7 minutes you will try to earn as many points as possible. You will start every round with 3 Clean & Jerks and increasing your box jumps by 1 rep each round. Score is calculated by total reps earned.

Scaling

Rx: as is, no mods.
Rx-1: 115/85#.
Rx-2: 105/75#.
Rx-3: 95/65#.
Rx-4: modify WOD.

Recipe of the Day: Paleo Lasagna!

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Ingredients

Main Dish
1 lb mild or hot Italian sausage, casing removed (we used hot)
1/2 lb grass-fed ground beef
1/2 cup onion, chopped small
(1) 28-oz can San Marzano peeled tomatoes and sauce
(1) 15-oz can of tomato sauce
(1) 6-oz can of tomato paste
(2) 8-oz pkgs of sliced mushrooms
(2) 10-oz pkgs of frozen spinach (thawed)
4-5 medium-sized zucchini
1 1/2 cup of cashews
1/2 cup unsweetened almond milk
3 cloves of garlic pressed or minced
Seasonings for Lasagna Sauce
1 tsp of dried basil
1 tsp or dried thyme
1 tsp of dried oregano
1/2 tsp of salt
1/4 ground black pepper
1-2 tbs of fresh parsley
Optional: Add red pepper flakes as desired
Seasonings for Cashew Cheese
1/4 tsp salt
1/4 tsp dried onion
1/4 tsp dried garlic
1/4 tsp ground black pepper
Instructions

Day before: Soak cashews in water (no need to refrigerate)
In a large pot, add 2 tsp of olive oil and sauté onion and garlic over medium heat, or until onions are tender
Add Italian sausage and beef in pot, cook until meat is browned
Drain fat
Add tomatoes, tomato sauce, and tomato paste
Add remaining lasagna sauce spices
Allow sauce to simmer in pot while continuing below (best if simmered 30 mins to 1 hour)
In a frying pan with a little olive oil, sauté mushrooms (with any kind of seasonings or parsley if you like)
Set sautéed mushrooms aside
Place thawed spinach in bowl, squeeze as much water out of it as possible
Set spinach aside
Drain water from the soaking cashews, and pour cashews into a food processor
Add almond milk and spices to the food processor
Pulse or blend until cashews become a smooth and creamy consistency (something like ricotta cheese)
Add 2 cups of the cashew “cheese” into the bowl with spinach and blend together
Preheat oven to 350-degrees F
Slice zucchini lengthwise, (first trim two opposite sides so it doesn’t roll around on the board) Slice noodles about 1/4 inch thick (works by hand with a knife) don’t worry about them all being the exact same thickness
Get out a 9 x12 pan
Smooth a little bit of the lasagna sauce along the bottom of the pan
Place one layer of zucchini noodles lengthwise across the bottom of the pan
Add about half of cashew cheese and spinach mixture along the top of the zucchini noodles layer
On top of that, add half of the pan of sautéed mushrooms
Top with lasagna sauce enough to cover the top (don’t skimp, there’ll be plenty)
Repeat the above steps with a second layer of zucchini noodles, cashew cheese and spinach, and again the sautéed mushrooms and lasanga sauce
Now bake uncovered for about 50-60 minutes (or until it starts to bubble around the edges)
Remove from oven, let stand a few minutes, and serve
Enjoy!

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