RecordedDeadlift 1 x 5 @ 75%
Deadlift 1 x 3 @ 85%
Deadlift 1 x 1 or more @ 95%
then...
Tabata, for max reps - 20 seconds on/10 seconds off (8 intervals each movement)
kb swings, 24kg (16kg)
push-ups
*post reps to comments
"A man of ability and the desire to accomplish something can do anything."
- Donald KircherThe Year in Food: Changing Tastes*post thoughts to comments
Ashley's Recipe of the Week
Spaghetti Squash and Meatballs - 4 servings
Let
me state from the beginning, this recipe is not paleo. I use some
cheese, one slice of whole wheat and god forbid some butter. You can
omit the cheese that I use in the meatballs and try to not use bread
but it's a great binder and hold's the meatballs together. You could
also just make the meat mixture loosely then fold into the tomato sauce
and make a meat sauce. But, do a little research before you try.
This
is a very easy way to make a real good tomato sauce. It's a pretty
popular recipe on the internet amongst the food bloggers and I had to
see if the promise of a luxurious sauce, cooked in less then an hour,
was a myth or not. To be honest, I was going to make my mom's sauce
that she has been making for at least 30 years and I hate to say it,
but this sauce rocks. Enjoy.
Ingredients:
1 large spaghetti squash, cut in half
Meatballs:
1/2 a lb of ground beef
1/4 a lb of ground veal
1/4 a lb of ground pork
2 cloves of garlic, chopped and sauteed in a little olive oil prior to adding
1 egg, beaten
1/2 tablespoon of kosher salt
1/4 tablespoon of pepper
1 slice of whole wheat bread, crusts removed, pulsed into crumbs (or 2 big tablespoons of seasoned bread crumbs)
3 big tablespoons of parmesan cheese
Sauce:
1 28 oz can of whole tomatoes
1/2 small can of tomato paste
1 onion, peeled and cut in half
5 tablespoons of butter
Pinch of salt
Directions:
Preheat the oven to 375
Cut
the spaghetti squash and remove all the seeds/hair with a spoon. Fill
a glass baking dish with about a half inch of water and place the
squash cut side up in the dish and place in the oven for 45 minutes.
After 45 minutes, try sticking a fork thru the squash and if it easily
goes thru, then remove and let cool. To turn the squash into
"spaghetti" take a fork and just shred the squash downwards and add a
little salt and pepper to season.
After
you put the squash in the oven, take the large 28 oz can of tomatoes, 5
tablespoons of butter and the onion cut in half in a pot and turn the
heat to medium high. Once the sauce comes to a simmer, lower the heat
to medium low and let cook for 45 minutes. After 45 minutes, add in
half of the can of tomato paste and stir to incorporate. Remove the
onion and place on the side for later, and let cook for another 15
minutes.
Once you have the sauce on the stove
top, combine all of the ingredients for the meatballs in a bowl and mix
by hand. Roll the mixture into 1 1/2 inch balls. Heat 1/2 a cup of
olive oil in a large saute pan on medium-high heat. When the oil is
hot, fry meatballs in batches until golden brown on all sides, but not
cooked thru completely, remove to a plate lined with paper towel, then
add the meatballs to the sauce to finish. Simmer the sauce for an
additional 15 minutes once the meatballs are added.
To serve, take a handful of the spaghetti squash, some of the cooked onion and some sauce with meatballs.
