WOD:
6 x 400m run with 2 minutes rest between runs. There will be a catch to this one….post results to comments.

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WEDNESDAY, OCTOBER 12
Fundraiser for KindgerFrogs at Love Shack!

When: Wed., Oct 12, 6pm – 10pm

Where: Love Shack, So 7
(817 Matisse, Suite 445 — it’s south Ft. Worth Running Co. in the So7 development)

Details: Come enjoy a burger, drinks and live music! All proceeds benefit KinderFrogs at TCU. Ryan’s son, Hudson, attends KinderFrogs, and this is a great event to support a great school!!

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PALEO-TOBER, Week 2

Many, many thanks to Dabney for putting together this week’s menu and shopping list!!! If you try the recipes, post to comments and let us know what you made!

Also, be sure to hit Dabney’s TRX class tonight at 7!

Grocery List:

Fruit
Apples
Applesauce, unsweetened
Apricots, dried
Blackberries
Blueberries
Lemons
Peaches
Pears
Raisins
Raspberries
Tomatoes, cherry

Vegetables
Avocados
Bell Peppers
Broccoli
Butter lettuce
Cabbage, purple
Carrot sticks
Cauliflower
Cilantro
Cucumber
Green Onion, optional
Onion, white
Parsley, Italian flat leaf
Summer squash, yellow
Sweet potatoes
Zuchini

Meats
Bacon
Beaf stew meat
Canadian bacon
Chicken breasts
Deli meat
Eggs
Fish: Cod or perch fillets

Nuts/Seeds
Almonds, sliced
Almonds, raw or roasted
Pecans
Pumpkin seeds
Sunflower seeds
Walnuts

Oils/Condiments
Spicy Brown Mustard
Olive oil

Spices
Black pepper
Cayenne pepper
Cinnamon
Cumin
Garlic, minced
Herbs (Lemon basil, sage, thyme)
Sea Salt

Snack for week: (double both recipes)
Better-Than-Stored Apples to begin the week

Primal Trail Mix and Blueberry “Candies”

Other snack options: (can use these or combination of these for any daily snacks)
Hard boiled eggs
Nuts
Fruit
Vegetables
Avocado
Any leftovers

Monday
Breakfast: Hard broiled eggs, apple, sliced avocado
Snack: fresh fruit
Lunch: Deli meat, walnuts, pear
Snack: Better-than-stored-apples and nuts
Dinner: Beef and Sweet Potato Stew (recipe below)

Prep 25 minutes Cook 7 to 8 hours (low) or 3.5 to 4 hours (high)
Stand 5 minutes

16 oz Water
1 1/4 lbs lean beaf stew meat
2 medium sweet potatoes, halved lengthwise, and sliced 1/2 inch thick (3 cups)
1 medium onion, cut into wedges
1 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper
4 cloves garlic, minced
1 diced tomatoes
1/2 cup dried apricots, quartered
2 tbs chopped unsalted walnuts
Sliced green onion optional

1. In a 4-quart slow cooker combine meat sweet potatoes, and onion. Stir water, cumin, cinnamon, cayenne pepper, and garlic into mixture in cooker.
2. Cover and cook on low-heat setting for 7 to 8 hours or on high-setting for 3.5-4 hours.
3. Stir in tomatoes and dried apricots. Let stand, covered, for 5 minutes.

Sprinkle individual servings with peanuts and, if desired, green onions.

Tuesday
Breakfast: Egg Torte
Snack: carrot sticks and almonds
Lunch: Leftover Beef and Potato Stew
Snack: fresh fruit
Dinner: Herbed Fish and Vegetables (recipe below)

Prep 20 minutes Cook 6 minutes
Servings: 2

2 6-once skinless fillet Cod or Perch
2 tablespoons assorted herbs (lemon basil, sage, thyme)
1 cup matchstick-size pieces carrots
1 cup matchstick-size pieces zucchini and/or yellow summer squash
2 lemons

1. Rinse fish; pat dry. Using sharp knife, make shallow bias cuts in fish fillets, spacing cuts ¾ inch apart. Sprinkle herbs over fillets, tucking herbs into cuts. Squeeze one lemon per fillet.
2. Place a steamer insert in a large deep saucepan or large skillet with a tight-fitting lid or in a steamer pot. Add water to the bottom of the pan just below the steamer insert. Bring water to boiling. Place carrots and squash in the steamer basket. Place fish on top of vegetables. Arrange lemon slices on top of fish. Cover and steam over medium heat for 6 to 8 minutes or until fish flakes easily when tested with a fork, adding more water as needed to maintain steam.

Wednesday
Breakfast:Peach Pecan Scramble
Snack: Better-than-stored-apples and nuts
Lunch: nuts, veggies, deli meat
Snack: avocado slices and pecans
Dinner: Leftover Herbed Fish and Vegetables (prepare lunch for tomorrow)

Thursday
Breakfast: Scrambled Eggs, bacon, Raspberries
Snack: nuts and fruit
Lunch:Chicken Salad
Snack: better-than-stored apples
Dinner: Paleo Chicken Fajitas (second recipe on link)

Friday
Breakfast: Canadian Bacon, hard boiled eggs, Blackberries
Snack: better-than-stored apples and nuts
Lunch: Leftover Salad from Thursday
Snack: nuts and raw veggies
Dinner: Leftover Paleo Chicken Fajitas

Post thoughts to comments.

Media:
Wednesday WOD, October 12, 2011

8 thoughts on “Wednesday WOD, October 12, 2011

  • October 11, 2011 at 6:47 pm
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    Paukune was right — RunFit is taking over. Catch the wave!

  • October 12, 2011 at 6:44 am
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    Hi Amie – THANKS for the shout out and THANK YOU to everyone who voted. It made ALL the difference. Honestly. Plus you’ll be happy to know you may have converted me – I’m enrolled in a CrossFit Foundation course starting next week – Session 1 – Learning to Squat! Let’s hope this doesn’t take the full hour ;-)) – I MISS C7!!! xx

  • October 12, 2011 at 8:54 am
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    Well the rooster class was great!!! Walters tried to explain how the rowing machine worked (failed), 2Pood asked if I was the valet for the class bc of my red jacket. Ryan thought that was hysterical and added a couple of smart ass lines, but come to find out that Ryan had the same one and waited to put it on until everybody left. Curtis showed up so he could show off and win, but no one in the rooster class really cared. Brent lost again and I was the brunt of every joke. So it was basically another rooster morning.

  • October 12, 2011 at 10:57 am
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    Sucks getting old!

    16:23

  • October 12, 2011 at 1:13 pm
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    Don’t worry Stache, once PauKune returns, or maybe if he does, you will no longer have to be the ass.

    Kuney – i can’t believe you are missing the transformation of your boy, 2 pood. he is starting to look like a linebacker.

  • October 12, 2011 at 2:00 pm
    Permalink

    How much extra is it to have the Week 2 shopping list delivered to my door step?
    Lockey- could you valet it over? I am a courageous tipper.

  • October 12, 2011 at 2:06 pm
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    Sorry Rooster dropouts are not allowed!

Comments are closed.