Tuesday 03.04.14

Dougie Fresh
Paleo Results!
1. Paige Bales - 400 pts. Winner of the Paleo Cook Off.
Prizes: One free month of unlimited CrossFit, a custom t-shirt, a copy of the amazing Paleo cook book, Well Fed 2, and her $20 buy-in fee returned.
2. Amy Streufert and Becky Holst - 400 pts. each. Runners Up in the Paleo Cook Off. 
Prizes: A custom t-shirt, $20 buy in returned, and for finishing with a perfect 400 points, 50% off their next month of CrossFit!
3. Ed Steinke. 360 points. Prizes: a custom t-shirt and his $20 buy-in returned. 
Most requested recipes from the cook off:

Carrot Banana Muffins (from PaleoPlan App) 
2 cups almond flour 
2 tsp baking soda 
1 tsp sea salt 
1 Tbsp cinnamon 
1 cup dates, pitted 
3 ripe bananas 
3 eggs 
1 tsp apple cider vinegar 
1/4 cup coconut oil, melted 
1 1/2 cups carrots, shredded 
3/4 cup walnuts 
muffin paper liners 

1. Preheat oven to 350 degrees F. 
2. In a large bowl, combine flour, baking soda, salt and cinnamon. 
3. In a food processor/blender, combine dates, bananas, eggs, vinegar and oil. 
4. Add mixture from food processor to dry mixture in the large bowl and combine thoroughly. 
5. Fold in carrots and nuts. 
6. Spoon mixture into paper lined muffin tins. (filled to the top) 
7. Bake at 350 degrees for 25 minutes. 
8. Enjoy!
Carrot Cake Bites 
2 medium carrots, peeled and roughly chopped (about ¾ cup) 
½ cup raw walnuts 
¼ cup raw cashews 
¾ cup dates, pitted and roughly chopped (about 5-6 large dates) 
1 tsp ginger 
½ tsp cinnamon 
Sesame seeds for rolling (about ¼ cup) 

1. Finely grind carrots in food processor. Remove and set aside. 
1. Finely grind walnuts and cashews in food processor. Add dates. Process until finely ground and incorporated into the nuts. 
2. Add the ginger, cinnamon, and carrots. Process until dough forms. 
3. Shape into 12-15 small balls. 
4. Roll in sesame seeds and refrigerate until ready to eat. 
Curry Chicken with Apple 
2 T coconut oil 
1 yellow onion, diced 
1 large apple, peeled, cored and diced 
1 (16 oz) can diced tomatoes 
1 cup chicken broth 
1 tsp lemon juice 
1 T curry powder 
1 lb boneless, skinless chicken breasts, cooked and chopped 

1. Heat oil in large frying pan over med-high heat. Add onion and cook until slightly softened, about 3-5 minutes. 
2. Add apple, tomatoes (including juice), broth, lemon juice and curry powder. Simmer uncovered 35 minutes. 
3. Add chicken and heat through, about 5 minutes.

1 RM front squat, then
3 Rounds
5 front squat (@75% 1RM)
500 doubleunders
EMOTM perform 5 overhead lunges with your jump rope


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