Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/15 lbs)
10 Box Jumps (24″/20″)
then…
3-4 min FLR on rings
Author: Ryan Savard
Mini Egg Pizza Recipe… and it’s Paleo!
Ingredients:
- 1 Tbsp lard or olive oil
- 1 small red onion, diced
- 1 Tbsp tomato paste
- 2 C tomatoes, diced (or one 14 oz. can, strained)
- 1 C pepperoni, diced
- 10 eggs
- 1 tsp salt
- 1 tsp dried oregano
- 1 tsp dried basil
- ¼ tsp black pepper 1 C black olives, chopped (optional) 1 C mushrooms, chopped (optional)
Cooking Directions:
Heat lard or olive oil over medium heat
Saute onions until almost softened, about 5 minutes
Add tomato paste, cook and stir for one minute until well incorporated with onions
Add tomatoes, cook 2 minutes stirring frequently
Add pepperoni, cook together for 4 minutes, stirring frequently
♥ Crack and beat eggs until fluffy and bubbly
♥ Add oregano, basil, salt and pepper to eggs and mix
♥ Grease muffin tin cups (eggs will stick) or use a silicon pan or liners
♥ Spoon 1 Tbsp of tomato mixture plus any other additions into each muffin cup
♥ Pour egg mixture into muffin cups until they are ¾ full (eggs do fluff up in oven)
Bake at 325 degrees for 25-30 minutes, or until tops become golden brown. We prefer our slightly underdone if we’re saving them for the week so that when reheated the eggs do not become overcooked.
*Makes 16-24 pizzas, depending on how much you fill the cups with toppings. We filled our muffin cups about 50% with toppings and 50% with eggs and had 20 egg cups.
Strength: Press & Push Press
then…
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
* Record slowest and fastest times.
* Bring a watch with a stopwatch setting if you have one.
Athlete of the Week: Mason
Mason has been with us from the very beginning, when ED*CF was nothing more than a dark sweatbox. Since then, Mason has made incredible improvements in form, work capacity, strength, flexibility and even diet when him and Jen H. completed a 30 day paleo challenge on their own! I mean just look at this shredded beast. Keep up the good work Mason and we are glad to have you as a part of the ED*CF family.
Any 30 day challengers having any cravings yet?? Congrats on making it through the first day, only 29 more to go!
Look for some awesome recipes coming soon to the blog…
Strength: Deadlift 5×5
then
AMRAP in 20 minutes of:
– 5 front squat (135/95)
– 10 push-ups
– 15 double unders
30 Day Challenge: Day 1
So it begins… The dreaded 30 days or ridding your diet of all that is questionable for consumption. It will be tough, but you will be tougher! Good luck to all those participating.
Some ideas for paleo friendly snacks:
Hard Boiled Eggs
Leftovers
Smoothie
Handful of Nuts (Almonds, Macadamias, Pistachios, Hazelnuts)
Carrots with pesto
Fruit (try for lower glycemic like berries)
Celery or piece of fruit with almond butter
Trail Mix w/o peanuts (nuts, seeds, raisins, etc.)
Larabar (Coconut Cream Pie is my fav)
Beef Jerky (watch the sodium and try for better quality with no nitrates)
Strength:
– Build up to a heavy 3-rep thruster in 10 minutes
Skill:
– Kettlebell snatch
Metcon:
21-15 and 9 rep rounds of:
– Left-arm Kettlebell snatch (1.5/1)
– Right-arm Kettlebell snatch
– Pull-ups
The big day is coming
The East Dallas CrossFit 30 Day Challenge starts this coming Monday (October 24th). Information was sent out via email. If you did not receive the email, please let me know at [email protected]. Time to make some sacrifices! Are you up for it?
FREE Saturday workout this Saturday at 10am. If you have a friend who hasn’t heard of CrossFit then bring ’em!