Working out those Kinks with that Lacrosse Ball!
*Vagabond CrossFit Yoga Class this Saturday, October 1st @ 10:15 am- Become Supple and Try Something New!*
I. Vagabond CrossFit No Grain Challenge starts October 17th, 2011:
The Vagabond CrossFit No Grain Challenge will be starting on Monday, October 17th, 2011. I will be creating a separate Facebook Fan Page for the No Grain Challenge. This will supply all the details for the competition, rules and regulations. It should be up and running by next week, and will be a integral part of the No Grain Challenge. One of the rules and how to win will be your commitment to the No Grain Challenge and how you will support others involved in this challenge. People who post recipes, support, and any information to help other Vagabonds in their success during the No Grain Challenge will be a huge part in who wins the No Grain Challenge. Myself, John, Heather, and Ross will play a role in picking who wins the competition. I will stress once again, the facebook page created for the No Grain Challenge will be a very important role in who wins, and who supplies the community with some great information. We are almost at max capacity, so please sign your name on the board. The cost of the No Grain Challenge will be $10, and will be collected by next Friday. Please keep an eye out for the Vagabond CrossFit No Grain Page on Facebook!
Here is some helpful websites that Melissa Gray has posted on the website before to get your mind going with NO GRAINS for 30 DAYS!
http://everydaypaleo.com/
http://www.primal-palate.com/p/recipes.html
http://www.marksdailyapple.com/
http://balancedbites.com/
Wrist Mobility
II. Dynamic Specific:
Hip Extension
Lunge Complex
Skater Squats
Inch Worms
Coach B Warm-Ups: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
III. Dynamic Mobility:
1. Banded Hamstring Stretch: Around Pull Up Bar
2. 3 Way Shoulder Stretch
IV. Strength and Conditioning:
A. Shoulder Press, 5-5-5-3-3-3
B. “Revolution”(1 Round for time of):
10 Box Jumps @ 24/20
30 Hang Power Snatch @ 75/55
20 Box Jumps @ 24/20
20 Hang Power Snatch @ 75/55
30 Box Jumps @ 24/20
10 Hang Power Snatch @ 75/55
40 Box Jumps @ 24/20
Post Weights Used and Time to Complete to Comments.
Since I don’t have Facebook, thought I would pass on a few of my favorite Paleo Recipes!! Good luck everyone on the grain challenge!
Paleo Lasagna
2 lbs grass fed ground beef
1lb mild Italian sausage 1 red onion diced
4 cloves crushed garlic
2 tbsp dried oregano
2 tbsp dried basil
1/2 tsp cayenne pepper
1/2 tsp sea salt
2 tbsp olive oil
1 28 ounce can of diced tomatoes drained
1 small can of tomato paste
6 zucchinis thinly sliced(I used my slicer blade in the food processor for thin, even zucchini rounds – for more “lasagna” like noodles slice lengthwise with a mandolin slicer).
In a large soup pot saute onions and garlic in the olive oil for about 3 minutes. Add ground beef and sausage and brown. Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well. In a big lasagna baking dish place a layer of sliced zucchini and then ladle on a thick layer of the meat mixture and top with the sliced black olives. Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture. Cover tightly with aluminum foil and back at 350 for 30 min. Let sit for 10 min before serving.
Paleo Banana Bread
2 cups almound flour
1/4 c. flaxseed meal
2tsp cinnamon
1tsp baking soda
1tsp baking powder
2/3 c chopped nuts (i use pecans)
4 really ripe bananas (mashed well)
2 tbsp honey
4 eggs
1 tsp vanilla
1. Preheat the oven to 375
2. sift all of the dry ingrediants in a large bowl
3. add mashed banana, eggs, honey & vanilla & mix well
4. Add in bread or muffin pan. Bake for about 25 minutes
This is currently Ross & I’s FAVORITE!!!
Pecan Crusted Chicken
4 chicken breasts
1/2 cup organic spicy brown mustard
2 tbsp raw organic honey
1 cup finely chopped pecans
sea salt
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey. Toss the pecans in a food processor and pulse until the nuts are finely chopped. Pour the chopped pecans either on a plate or in a pie pan if you have one. Using a paper towel, remove any excess moisture from the outside of your chicken breasts. Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides. Transfer chicken to the chopped pecans and again cover both sides. Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt. Bake at 350 for 45 minutes or until the chicken juices run clear.
Thanks Melissa… can’t wait to try the Banana Bread….
Heather D shared this recipe w/ me the other day… Heather please correct me if I have it wrong.. It is now my favorite!
1/4 cup almond meal
1/4 cup coconut milk– I used the vanilla flavor
2 eggs
cinnamon (i didn’t measure.. few shakes)
vanilla (1/4 teaspoon)
combine all ingredients, place in pie dish. bake 15-20 minutes…
*today I’m adding banana’s to the top with a touch of maple syrup… stand by for results. My thoughts are its going to be AMAZING… but I’ll let you know!
Thanks so much Melissa, Im going to try these this weekend. Yumeeee
Yumm! I think this is going to be dinner tonight! Thanks for sharing they all look great. BTW Happy Birthday if we don’t see you this weekend.
Only other things I do are add a bit of nutmeg too and then when I take it out I squeeze fresh lemon juice on it then sliced strawberries and a little powdered sugar. ( kind of dessert like but delicious if I do say so myself)