12/19 wod

Posted in WODs on December 18, 2014 by provinggroundsdga

Push Press + Split Jerk
7×1 HAP

Hip Ext
5×5 HAP

then;

AMRAP25
3 Rope Climbs (20′ if you got em)
50 DU
5 S2O 205/135#
400m Run

enjoy.
#BlackList.

12/18 wod

Posted in WODs on December 17, 2014 by provinggroundsdga

Sqt Snatch + OHS
5×2 HAP

Deadlift
1×3 HAP TnG

then;

For Time
500m Row
15 Strict HSPU
15 BXJ 30/24″
5 MU
5 Sqt Snatch 185/120#
5 MU
15 BXJ
15 Strict HSPU
500m Row

enjoy.
#BlackList

Chicken Pot Pie – Grain Free

Posted in WODs on December 17, 2014 by provinggroundsdga

If you love a good hearty meal on your rest day, check out this pot pie. Even the world’s pickiest eater likes it (aka – my husband)!

I first made this dish about a year ago….it was beyond amazing and I’ll be making it again soon!!!

It is a little labor intensive, so I recommend making it on a day you have a little extra time (aka-the weekend or Wednesday’s off-day for most of us).

* Side Note – this recipe contains potato starch flour. If you are doing a paleo challenge, have food allergies (nightshades) or are new to a paleo lifestyle, I recommend skipping this dish until you become familiar with your needs. If you have concerns about white potatoes being paleo. Check out this article from Stupid, Easy Paleo.
http://stupideasypaleo.com/2014/01/05/are-white-potatoes-paleo/

Yesterday, I recreated my famous chicken pot pie dish into a paleo version. And it came out on P-O-I-N-T!
I’m super excited to share this with you guys!!!! Because not only did my daughter say it tasted just like the non-paleo version, but even my husband liked it – and it had broccoli in it, he eats broccoli NEVER!!! Like ever, ever.

Finished Chicken Pot Pie
Chicken Pot Pie, paleo style.

Ingredients.

Pot Pie Filling.
– 2 tbsp fat, I like bacon drippings for sauteing.
– 4 boneless, skinless chicken breasts, diced into bite size pieces
– 1/2 yellow onion, finely diced
– 2 leeks, finely chopped
– 2-3 cloves of garlic, minced
– 4 celery stalks, quartered and chopped
– 3 carrots, quartered and chopped
– 2 broccoli crowns, cut florets away from stem (only use florets in this dish)
– 1 pt mushrooms, stemmed and chopped
– 2-3 cups of chicken broth, if you have bone broth use it, it gives this dish a deep flavor
– 1 tsp sage
– 1 tsp thyme
– 1/4 tsp Himalayan salt
– 1/4 tsp fresh ground black pepper
– 2-3 tbsp tapioca or potato starch flour, this is a thickener towards the end of the cooking process.
Chicken Pot Pie
Crust.
– 1.5 c blanched, finely ground almond flour
– 1/2 cup potato starch flour
– 2 egg whites
– 4 tbsp of fat, I used organic pastured butter, but you are welcome to try coconut oil, ghee, etc.
– 1 tsp baking powder
– pinch of Himalayan salt

Directions:
It’s all in the Filling.
1) In a large saucepan or stockpot, add your cooking fat and turn the heat on medium.
2) Add onions and leeks, saute for 3-4 minutes then add garlic and cook another minute.
3) Next add your celery and carrots and cook for approximately 5 minutes until vegetables start to get soft.
4) Add diced chicken and continue cooking for 10-15 minutes.
5) Now it is safe to add the broth and broccoli, let cook on medium to a simmer for 5 minutes
6) Add the mushrooms and spices (not the tapioca or potato starch). Cook another 5-6 minutes
7) Once everything is thoroughly cooked, keep the heat on medium and slowly add a little bit of the tapioca or potato starch flour. 1 tbsp at a time until the sauce starts to thicken. When you add 1 tbsp, stir thoroughly and let simmer for a minute or 2 before adding anymore. It will take a minute for the sauce to thicken all the way.
8) Let the filling cool slightly and put in an oven safe pie pan or any type of oven safe dish. If you are making these for a dinner party, large ramekins present nicely!
Plated Chicken Pot PieMake that Dough!
1) Preheat your oven to 350 degrees.
2) Start your pie crust. Mix the flours together along with the salt and the baking powder. Mix well so all ingredients are distributed evenly.
3) Add the egg whites and mix with a fork.
4) Once you have most of the flour mixed in with the eggs, start adding a little pastured butter, ghee, etc. 1 tbsp at a time. Using your hands to fold the dough into itself.
5) Roll the dough into a ball, wrap in plastic wrap and pop in the fridge for 10 minutes while the oven is preheating.
6) When your oven is ready, put the dough between two large pieces of plastic wrap and smash down with the palm of your hand, then begin to roll out until it the approximate size of your baking dish.
7) Carefully remove one side of the plastic wrap, and carefully place (unwrapped side) down on top of the pie. Then remove the top piece of plastic wrap, wash with egg yolk and bake for approximately 30 minutes or until the crust is golden brown.
** You do not have to egg wash the top, but if you choose not to your crust will not turn the same golden brown. It will simply become darker.
I always used to skip this step and always wondered why my stuff never looked like the pies on TV….it’s totally the egg wash!

This is a more labor intensive meal than I usually make or post, but completely worth it during these cold, football Sundays :-)

Cheers.
~M
#BlackListNutrition

12/16 wod

Posted in WODs on December 15, 2014 by provinggroundsdga

Front Squats
8×1 90%

50m Sprints
5×1 ME
:60sec rest b/t sets

then;

For Time
50 Burpees
21-15-9
KBS 70/55#
Goblet Squats 70/55#
50 Burpees

enjoy.
#BlackList.

12/15 wod

Posted in WODs on December 14, 2014 by provinggroundsdga

After the first of the year, we are making a pretty cool change. We will begin to implement some weeks programmed by the Regionals, Games and NPGL athletes from within our ranks. You will be able to do what they want to do for that particular week. If there are any tips or tricks that they want to share with you—those will be posted as well.
Also, if I’m not mistaken, we will have a face-lift to the website then as well…if we don’t—my tech savvy friend Jonathan is fired.

Sqt Clean & Power Jerk
5×2 HAP

Bent Over Rows
5×5 HAP

then;

Open Tester 14.2
OHS & C2B (95/65)
0-3:00
2rds
10 OHS
10 C2B
3-6:00
2rds
12 OHS
12 C2B
6-9:00
14&14 and so on.

enjoy.
#BlackList.

Caribbean Short Ribs

Posted in WODs with tags , , , , , on December 14, 2014 by provinggroundsdga

Caribbean short ribs offer a flavor like no other. They are always a favorite of anyone that gets my nutrition info. Try these out one night this week – you can easily brown the meat the night before cooking, stick everything in the crockpot and set in the refrigerator until the next morning. When you pull a chilly crockpot out of the fridge, you automatically add 1-1.5 hours to the cook time so it is perfect for those of you that work :-)

Ingredients

·  4-5 lbs of Short Ribs

·  1 onion, finely diced

·  2 tbsp chipotle peppers in adobo sauce (these will have some sugar, but find and use the one with

the least amount of sugar)

·  1⁄2 C Rum

·  1 C coconut milk

·  1 C beef broth

·  2 C mango chunks

·  2 tbsp coconut oil

·  S&P

Instructions

1) In a skillet, brown each side of the short ribs in some fat (your choice).

2) Place browned ribs in the crockpot.

3) Add the chipotle peppers, rum, coconut milk, beef broth, mango chunks and a little coconut oil.

4) Add Salt & Pepper to your liking.

5) Cook on low for 7-8 hours.

** Goes great with cauliflower mash/roasted potatoes and greens.**

Enjoy.
~M
#BlacklistNutrition

12/13 wod

Posted in WODs on December 12, 2014 by provinggroundsdga

1 1/2 Front Squat
Full depth, half way back up, full depth, all the way up=1
5×3@70%

then;

2rds
1 mile Run
1 Min AMRAP Pushups
1 Min AMRAP Situps
1 Min AMRAP Strict Pullups

enjoy.
#BlackList.

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