Strength

Sumo Deadlift High-pulls

12 x 2

WOD

20 intervals of:

Run 10 seconds on, rest 5 seconds.

Go all out!

IMG_1293

Craig working on back squats! Who's shoes are those in the background?

This recipe came from Sarah G. Thanks Sarah! I added some turkey meatballs for an Italian themed protein!

IMG_1500 
 
 Fried Eggplant and Spaghetti Squash

 
1 spaghetti squash
1 eggplant
3 eggs
3/4 cup almond flour (I order mine in bulk online)
1/2 tsp salt
1/2 jar of spaghetti sauce (no sugar added)
small handful of basil (another prolific item in my CSA share)
lots of coconut oil for frying
 
1. Bake squash on a baking tray for about 1 hour at 350.  Rotate halfway through cooking time.  I line my tray with foil for easier clean up.
 
2. Thinly slice eggplant.
 
3. Heat oil in skillet.  Break eggs into one dish and scramble.  Put flour and salt in a separate dish and combine.
 
4. Coat each slice of eggplant in the egg, then the flour mixture.  Place in hot oil and fry until golden brown on each side.  Put aside on paper towels to cool.
 
5. Remove squash from oven, cut in half and remove seeds.  Scrape insides of squash out. 
 
6.  Serve with spaghetti sauce over the squash and add basil for garnish.  I don't put the sauce over the eggplant so that it stays crispy.

Turkey Meatballs

1 to 2 lbs ground lean turkey

1/4 cup of almond meal

1 tbsp oregano

1 tbsp basil

1 tsp garlic

5 green onions, chopped

1/2 sweet yellow onion, chopped

Mix all the ingredients in a bowl. Form meatballs placing them on a foil-lined broiler pan. If you Zone, grab your scale and make each meatball 1.5 oz (1 block each). Once the squash is done, place the meatballs in the oven for 20 minutes.

 

13 Comments on “Friday 100910

  1. Kelley De Laney

    I need to get better at this vest thing…. shouldve worn one this morning! It’s a great WOD guys! Happy Friday!

    Reply
  2. Jill Barela

    I love how Mike totally got peer-pressured into doing the WOD. Ha ha! Gene and Shar tried to pressure me into doing Fran today, but I’m stronger than that (oh wait, I think that makes me weaker because I didn’t do it).

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

DON'T MISS OUT!

Sign up for CrossFit Evolve email news and updates.

Stay up to date on our programs, news, special events, and content.