Ben, Beacan and Beckett- Best Buds at School,
Celebrated BIG last night- face paint and football tattoos to boot!
Jeremy & Laura hosted with a Paleo appetizer FEAST (that which my best girl and I missed out on due to Kellen being sick), which the Husband says was QUITE phenomenal. Beacan Bear chatted up Laura's spicy wings when he got home- he is a true fan. :)
Here's what was on the menu:
Veggie tray
Bison sliders in lettuce buns
Guacamole & plantain chips
Kale chips
Paleo chicken wings
Paleo crab cakes
Bacon-wrapped scallops
Homemade Sausage
Bacon-wrapped pineapple
We only contributed the bacon-wrapped scallops (above) and veggie tray (below) after much coersion. Laura is a master in the kitchen and didn't need much help, but we felt like yay-hoos arriving empty-handed, so she relented.
These are truly my favorites. Rich could have quadrupled the number made, and I think they still would have been inhaled.
Pretty basic veggie tray here, but the SUNSHINE SAUCE is a keeper!
Got the recipe from:
and it's a "peanutty" dipping sauce made with unsweetened sunflower butter, lime juice, garlic, vinegar, ginger and coconut aminos.
Versatile- you could dip ALL sorts of Paleo delights in this happy sauce.
Since we were in "prep" mode for the week and had ingredients on hand, I also made the chocolate chili from "Well-Fed" (has unsweetened cocoa powder in it), which I give two thumbs up as well as two big toes. Doubled it so that I could freeze some.
Paleo biscuits to boot!
Made these once before, and as they were a big hit with K and B... and Rich, I tripled the recipe from Paleo Comfort Foods and froze some of these, too! NO SWEETENERS and not treat-ish- these are pure healthy fats, so if you make them, keep that in mind. They aren't carbs. Almond flour, coconut flour, coconut butter, whisked egg whites, and a little bit of sea salt.
Voila!
Proud of Myself!
I don't think I've spent this much time cooking on a Sunday in a looonnngg time.
Made more of the egg muffins from the PCF cookbook and added a bag of chopped spinach to the mix. Made 24 egg muffins, and then poured the remaining mixture into a loaf pan. These are great to have on hand- chock full of veggies and eggs. Packed with nutrition!
While we're talkin' Paleo, Roaster Deb shared some of these little treats with us.
WOW! She is an endurance junkie- on her bike, on the road, and in the pool several times a week in addition to doing CrossFit, and she has made an concerted effort since the last Paleo Challenge to keep all of her race fueling CLEAN as can be. Instead of "goos" and powders, she has been making these homemade Lara-type bars with pumpkin pie spice for a quick re-fuel when she's putting in the miles.
(For the majority of the population, these are considered TREATS to have on occasion. They're made with dates with have a high concentration of natural sugars, so proceed with caution! Note that Deb takes a few of these on the road for long bike rides- she doesn't sit in front of the TV and inhale the whole bowl.)
Had to clarify. :)
Here's the link:
EveryDay Paleo- Fruit & Nut Bars
On that note, a great visual for
WHY CARBS MAKE US FAT:
Favor to Ask!
Our 10lb plates are taking a beating as of late, and because they're so much thinner than the other bumpers, we'd like to ask that they not be dropped from overhead if you only have 1 of each on the bar. In addition, when we do barbell push ups, make sure you have thicker plates loaded as that causes severe bending and warping.
Thanks a bunch, everyone!
Mr. Rogers has improved immensely on all things squat-related-
Getting his depth, fighting to stay on his heels, keeping his back flat, opening up his chest more... GREAT to see!
Full depth in the bottom (hip crease below the knee) and full extension (hip fully opened) at the top.
"Jonesworthy" was on deck, which includes a boat-load of air squats-
Short video highlighting solid range of motion with air squats & kettlebell swings:
Bean, securing all skin surfaces pre-workout.
Leaving no stone unturned.
Welcome to Eddie, bottom right, who joined us this weekend!
So nice to have you visit CrossFit Kirkwood!
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