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Posted by on Dec 2, 2012 in Food Porn, Lifting and Crossfit, Master, Paleo Lifestyle, Recipe, Strength Training

Outlaw Way (121125)

Outlaw Way (121125)

Keeping up the KFB

This weekend got far more aggressive than I was intending, mostly in the food arena. I went a little overboard in the buy paleo fun things at the grocery store department which left me with a lot of raw meat and fresh vegetables. Not a bad thing – but those things generally require cooking in order to a) eat and b) store for longer periods. In addition to my “Meat Cereal” recipe that I started last night and the ginger-habanero carnitas; I also started a spaghetti squash to use in a bake and a casserole. It was loosely based on the Health-Bent squash bake from a few weeks back just with spaghetti squash, sausage, some jalapeno, apples and onions.

Spaghetti squash bake with raw chicken andouille

The inaugural bowl GrizzlyStrong “Meat Cereal” with gaucamole, fresh onion, and almond slivers

Grizzlystrong Meat Cereal
1lb Grassfed Stew Meat
1.5lb Grassfed Ground Beef
1lb Raw Pork Chorizo

4 jalapeno’s
2 cans fire roasted tomatoes
1 can diced tomatoes
1 can whole peeled plum tomatoes

2 whole spanish onions
4 gloves garlic
2 packages dried ancho chile
Smoked paprika
chili powder
bacon fat

Dice your onions and start on medium heat over bacon fat until they are translucent, after they have softened, roughly chop your garlic and add that to the pan as well. While these are cooking empty all your canned tomatoes into the slow cooker pot. Then add your onions to the pot. Next brown your stew meat in the pan on a couple sides, the idea isn’t to cook it, add that to the pot as well. Next brown the ground beef and the sausage together and put that in the pot as well. In a separate sauce pan add your dried chile’s and cover them with water, cover the pot and bring the water to a simmer – think steeping tea. As soon as they are rehydrated put them in a blender and add back a just enough of the water to get a tomato paste consistency. Add this to the pot as well. Finally chop your jalapeno’s and add them to the pot. Season to taste with paprika, cumin and chili powder. I went for more chili and just enough paprika and cumin to remind me of chili. Then set on low and let cook for 8 hours.

Paleo casserole – spaghetti squash, chicken andouille, apples, onions, jalapeno topped with roasted poblano’s

Workout wise today – I just got muscle control back in my left anterior deltoid so I didn’t want push it too hard, I did some push press with just the bar and a few kb raises with the 12# KB just to get some blood through it and really feel out how much strength I’ve lost. I’ve lost quite a bit, there is now an extremely noticeable size difference in the two muscles left versus right – which is going to make any front rack exercise quite interesting. As you’ve probably come to expect from me now I also rowed a quick 5k to stay caught up on my 100k Holiday row, I’ve noticed my rowing is getting more fluid and I’m rowing faster without trying as hard. I think they call that efficiency – if only I could translate that to all of my lifts. I was under the impression that I would squat for strength again today but my legs had other ideas. My first set at 275# felt like my last set at 290# – so I backed it down to 225# and 135# and worked on mechanics. Having mobility is great, and when you work on mobility and get new range of motion it is important to train yourself to use it, otherwise what’s the point of having it. My ankles were loser today than they’ve been in quite some time, the issue was now I am running into my hips which translates pressure onto the lower spine. So now the attention will be hips and ankles. Hopefully I can get some light Olympic work in tomorrow so I have some videos to send to my Outlaw coach – otherwise what am I paying for?!

100k Holiday Row: 43,147m 2:58:43.6

MFS | 3-2-2

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