3 Rounds for time:
1000m Row
50 Kettlebell Swings

Ingredients
1 lb stewing beef
2 tbsp olive oil
4 cups beef stock
1 cup chopped onion
1 cup chopped celery
3 peeled and chopped carrots
1 28oz can diced tomatoes
½ tsp fresh rosemary
½ tsp fresh thyme
Sea salt and freshly ground black pepper to taste;

Preparation
Combine the onions, celery, carrots, and olive oil.
Cook for 3 to 5 minutes, stirring constantly.
Add the beef to the saucepan, the tomatoes, beef stock, rosemary and thyme.
Season to taste with salt and pepper.
Cover and cook for about one hour, allowing the stew to simmer, stirring occasionally.
Remove the lid and cook uncovered for about 45 minutes.
If the mixture is too thick; add a little bit of water or stock.

For Time:
500 m Row
35 Kettlebell Swings – 1.5pood/1pood
24 Burpees
35 Kettlebell Swings – 1.5pood/1pood
24 Burpees
500 m Row
35 Kettlebell Swings – 1.5pood/1pood
30 Clean and Jerk – 135#/95#

You can never have enough recipes with bacon. Yum!

Ingredients
3-4 strips bacon (or more), diced
1 head cauliflower, shredded
1 sweet potato, chopped
2 garlic cloves, minced
1/2 cup chicken broth
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper

Directions
Heat up a medium saucepan under medium heat, add your diced bacon.
While the bacon cooks, cut your cauliflower into smaller florets, place in a bowl and put in the microwave for 2 minutes to help soften it up.
When the cauliflower is done cooking, add it to your food processor.
Once your bacon is done, remove it and place on a paper towel to remove excess grease.
Toss in your minced garlic to the bacon fat left in the saucepan, then add your cauliflower and mix to combine it all.
Now add your sweet potatoes and mix.
Pour in the chicken broth and spices and mix to thoroughly combine.
Let simmer for about 6-10 minutes or until cauliflower AND sweet potato are tender.
Add extra bacon on top.

Switch each time you or your partner complete the rowing.

Ingredients
3 cups Blanched Almond Flour
1/2 cup Coconut Oil, unrefined
1/2 cup Pure Maple Syrup
2 Omega 3 Eggs
1 tsp Baking Soda
1 tsp Salt
1 tsp Vanilla Extract
1 1/2 cups Semi-Sweet Chocolate Chips (I used 50% Cacao Chocolate Chips instead)

Directions
Preheat oven to 375 degrees.
In a medium sized mixing bowl combine dry ingredients.
In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer.
Pour wet ingredients into dry and beat with hand mixer until combined.
Melt coconut oil, pour into batter, and continue to blend until combined.
Stir in chocolate chips.
On a parchment lined baking sheet, drop balls of cookie dough, about a tablespoon in size.
Bake for 15 minutes.

Eat them with a glass of cold Almond Milk and you’ll feel like a kid again.

Deadlift
3-3-3-3-3

“Mary”
20 min AMRAP:
5 Handstand push-ups,
10 1-legged squats (alternating)
15 pull-ups

Since cold and flu season has started here is a Paleo Chicken Noodle Soup recipe to help cure what ales you. Okay technically they aren’t noodles but Chicken Zucchini Soup doesn’t bring back the same childhood memories.

Paleo Chicken Noodle Soup

1 Quart Chicken Stock (Find the lowest sodium one you can)
1 Rib of Celery, diced
1 Large Carrot, diced
1 Small Zucchini (Make them into noodles with julienne slicer)

Bring chicken stock to a boil in a medium pot, then reduce to a simmer
Add celery and carrots to pot and simmer until tender, about 10-20 minutes
Add zucchini noodles and cook a few more minutes
Serve

Workout of the Day

Push Jerk
5-5-3-3-1

Note:This WOD is intended to be done outside. So dress appropriately.

AMRAP in 15 minutes:
200m Run
15 Burpees
11 KB Swings – 2pood/1.5pood

With the weather getting colder what we wear becomes more important to ensuring good comfort and continued performance. Here are a couple of good articles about how to dress for working out in the great outdoors and a ‘What to wear?’ web application from runners world:

What to wear for a winter workout? (Article:www.livestrong.com)

Winter Workout Wear (Article: Canadian Living)

What to wear? (Web App:Runner World)

50 Double Unders

“Gator”
Eight rounds of
5 Front Squats – 185lbs/155lbs
26 Ring Push-Ups

Tangy Orange Pecan San Marino Salad

Ingredients
San Marino Salad Mix (Arugula, Spinach, Lollo Rosa, Muzina, Green and Red Lettuce, Tatsoi, Green and Red Oak, green and Red Romaine) available @ Walmart
3-4 Tbsp of Olive Oil
3-4 Tbsp of Balsamic Vinaigrette
2 Mandarin Oranges (Peeled and separated into slices)
1/4 Cup of Chopped Pecans

Preparation
Place the Salad Mix in a bowl, then add the olive oil and vinaigrette and toss.
Top with mandarin oranges and pecans and mix slightly. If you mix it to much all the pecans and mandarins will end up at the bottom of the bowl.

Serve with a nice piece or Salmon or Chicken.

A recent article titled ‘Inside the cult of CrossFit‘ appeared in this month’s issue of Men’s Health magazine. Despite our being a CrossFit Affiliate our members have always appreciated the fact that we are not ‘Cultish’ about it. We have always said that our members have lives outside the gym; and that their lives don’t revolve solely around the next WOD or their Fran times. We even recognize that every style of workout has its own set of drawbacks, and CrossFit certainly isn’t for everyone. But overall we think CrossFit it is certainly one of the best overall workouts around and it can be really fun.

50 Pull-Ups

10 500m Rows w/1min rest

Back on Paleo this week and I will be posting some delicious new recipes and photos that I am making. This is really tasty, and you can add come spinach ig you like.

Sausage & Onion Frittata

Ingredients
2 Tsp cooking fat (bacon fat, coconut oil, palm oil, butter, or ghee)
1/4 Thinly sliced Onion
1-2 Pre-Cooked Sausage (Any kind. I used Hot Italian I cooked on the BBQ)
4 eggs
1/4 Cup Chopped Mushrooms
sea salt & pepper to taste

Preparation
Preheat The oven oven to 400 degrees.
Cut the sausage into 1/4″ pieces.
Thinly slice the onions
Stovetop: Place 1 Tsp of the cooking fat into your pan and allow it to heat up over medium heat before dropping in the onion. Allow the onion to cook for a few minutes, then add the sausage to the pan to heat it through.
While the onions and sausage are cooking/heating, beat the eggs in a small bowl.
Add the remaining cooking fat to the pan and then add the eggs.
Transfer to an iron Skillet or pan to the oven and set a timer for 5-10 minutes.
Your frittata will rise a bit and become slightly browned on the edges.

4 broccoli heads roughly chopped
1 cup of chopped crispy turkey bacon (4 to 6 slices)
1/2 cup of dried cranberries
1/2 a medium onion finally chopped

dressing
1/2 to 3/4 cup mayonnaise (depending on thinner/thicker dressing) [sustitute Paelo Mayonaise and your golden]
1/4 cup of balsamic vinegar
2-3 tsp lemon juice

-  its best not to add too much dressing, only lightly coat the salad
- raisins can replace dried cranberries as most dried cranberries are sweetened
- nuts such as slivered almonds work well
- more bacon never hurts

Technically, cured meats and the salt are not strickly Paleo, but you could get a low-sodium, nitrate free bacon instead of regular bacon.

1.  Take the bacon and rap it around the carrot and hold it in place with a tooth pick. 
 
2.  Cut the carrot leaving about a cm from the bacon, place this side down on a baking sheet
 
3.  Place sheet in oven and turn it to 425 degrees,  cook till it has reached your preferred crispiness and take out of oven.
 
4.  Let them cool just enough so you can poke the carrots out
 
5.  Put bacon rings and carrots back in the oven to let the inside of the bacon brown, wont take long
 
6.  Take bacon out, test carrots they may need more time to soften and this will give them more time with the bacon juices 
 
7.  Take the smoked salmon put it in a blender and make into a salmon past, chunky is good
 
8.  When bacon is cool enough to handle stuff with salmon and enjoy

Ingredients:

1 pound of ground beef (I used ground round)
1 pound of stew beef
1 large yellow onion, finely diced
1 large green bell pepper, finely diced
3 cloves of garlic, finely diced
2 28 oz. can of diced tomatoes
1 6 oz. can of tomato paste
2 heaping tablespoons of ground cumin
1 heaping tablespoon of chili powder
2 teaspoons of ground cayenne pepper (adjust this to how hot you like)
1/4 cup of water
olive oil
sea salt & pepper

I also added some chopped mushrooms into the chili. I like muchrooms.

Directions:

- Dry off the stew beef and season well with salt and pepper.
- Brown all sides in a deep pot in olive oil over medium-high heat. Beef should make a searing sound when added to the pan. You do not need to cook at the way through, but I reccomend cooking it in batches.
-Place to cooked beef in abowl to the side.
-Brown the ground beef. You may need just a little more olive oil
-Prepare the bell peppers, onion and garlic while browning the beef.
- Move grounf beef to a bowl
- place ehe peppers, onions and all your spices in the pan and cook until the onions and peppers are almost done and then add the garlic and cook a little more until it is tender (do not burn the garlic. cook 1-3 minutes).
- Add and stier in the tomato paste and let cool.

At this point you can continue to make this one of two ways. In a big pot or a crokkpot. I prefer the crock pot as you don’t have to stir the chili as much and can do other things in the meantime.

Crock Pot Method (Prefer this method as the longer it cooks the better it teastes)
- pour your cans of tomatoes into the crock pot and stir in the pepper/onion mix
- stir in the ground and stewing beef
- add the water if it too thick
- cook on high for 2 hours (stir occasionally)
- cook on low for anther 1-2 hours. The longer you cook it the better it tastes

Stovetop Pot Method
- Place your 2 cans of diced tomatoes into a pot
- Stir in pepper/onion mix
- Stir in meat
- set to simmer and taste.
-  check the consistency of the chili. if you like it thicker, you can avoid adding the extra liquid, but if you like it on the thinner side, add your liquid now.
- let this simmer for at least 45+ minutes. Feel free to cook it longer/
-serve

This is a really hearty chilli. I reccomend freezing leftovers in small containers and eating over the course of the week.