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3 sets:
max HSPU
rest 90 seconds
3 sets for total time:
15 kb swings, 24kg (16kg)
15 knees to elbows
*post reps/time to comments
To clean the mussels, put them in a large bowl with 2 quarts of water and the flour and soak for 30 minutes, this is so that the mussels spit out any extra sand that can be caught in the shell. Drain the mussels, then remove the "beard" from each with your fingers. If they're dirty, scrub the mussels with a brush under running water. Discard any mussels whose shells aren't tightly shut.
In a large non-aluminum stockpot, heat the butter and olive oil over medium heat. Add the shallots and cook for 5 minutes; then add the garlic and cook for 3 more minutes, or until the shallots are clear. Add the tomatoes, saffron, parsley, thyme, wine, salt, and pepper. Bring to a boil.
Add the mussels, stir well, then cover the pot, and cook over medium heat for 8 to 10 minutes, until all the mussels are opened (discard any that do not open). With the lid on, shake the pot once or twice to be sure the mussels don't burn on the bottom. Pour the mussels and the sauce into a large bowl and serve hot.
REST DAY / MAKE-UP WOD / SKILL WORK
"An individual dies ... when, instead of taking risks and hurling himself toward being, he cowers within, and takes refuge there."
- E.M. Cioran
Human Lifespan
*Post thoughts to comments
This week's recipe from Ashley:
Moroccan Chicken - 4-6 servings
When I was eating 100% paleo the hardest part for me was not being
bored from eating the same things over and over again. I like variety
when I eat and chicken and veggies just get boring after a while. I
got this recipe from Mark's Daily apple (www.marksdailyapple.com) and
it is my favorite paleo recipe that I have tried so far and the best
part is that it tasted better and better after it sat in the fridge
for a day and all the flavors marinated together.
The recipe below is adapted from the recipe on Mark's website. I just
switched a few things based on my tastes and preferences, you can
easily do the same and add or remove anything you would like. Enjoy.
Ingredients:
1 head cauliflower
1 whole chicken, already cut up, with bones
2 tablespoons olive oil
1 onion, finely chopped
2 tablespoons ginger root, finely chopped or grated
2 garlic cloves, finely chopped
3 carrots, peeled and sliced
2 teaspoons cumin
1 teaspoon paprika
1 teaspoon coriander
1/2 teaspoon turmeric
1/2 teaspoon cinnamon
1/4 tsp cayenne (optional)
1 red pepper, diced
28-ounce can of diced tomatoes (do not drain)
1/2 cup minced parsley or cilantro
2 tsp salt
1 lemon, sliced into thin slices
Directions:
Preheat oven to 375.
The base of the casserole is cauliflower grated into a rice-like
texture. You can do this two ways, manually or through a food
processor.
a. Manual - Chop the cauliflower into small pieces, try to get
the pieces as even as possible
b. Food Processor - Chop the cauliflower into small pieces then
push the pieces through the processor using the grating blade.
Remove the core of the cauliflower prior to chopping it up. To do
this, cut the cauliflower in half, then do two cuts horizontally in
the shape of a pyramid to remove the core.
Spread the grated cauliflower out in a 9×13 rectangular baking pan.
Salt and pepper the chicken. Add 1 tablespoon of olive oil into the
pan over medium-high heat, add the chicken, browning well, about 3-5
minutes a side. Remove the chicken from the hot pan and set aside.
Turn heat down to medium and add onion, ginger, garlic and carrots.
Cook until the onions are soft. Add remaining tablespoon of olive oil
and all spices (except the parsley or cilantro and stir well. Add the
red pepper, the can of tomatoes, minced parsley or cilantro and salt.
Return the chicken to the pot and simmer for 3-5 minutes. Pour the
chicken mixture over the cauliflower and mix really well, so the
cauliflower is completely covered by the sauce. Slice a lemon into
thin slices and lay on top of the casserole. Cover the pan with tin
foil and bake for 35 minutes. Remove the tinfoil and cook for 25
minutes more.
Just a note - remove the lemon slices prior to placing the leftovers
in the fridge. I noticed the first time I made this, the lemon and
the food it touches, turns bitter after sitting for a day.
12 Days of Christmas - WOD courtesy of CF Santa Cruz
1-Bodyweight Clean and Jerk
2-Bodyweight Deadlifts
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 20lb (14lb)
7-Kettlebell Swings, 24kg (16kg)
8-Jumping Dips
9-Push Ups
10-Hip Extensions
11-GHD or Abmat Sit Ups
12-Bodyweight Front Squats
**In this workout you start with 1 clean & jerk, then 2 deadlifts
and 1 clean & jerk, then 3 burpees, 2 deadlifts and 1 clean &
jerk, etc, etc...
