Friday – February 10 – Cooking!!!

Friday – February 10 – Cooking!!!

  • Our First ‘Kettlebell Cooking Class’ is ON! Next Saturday February 18 from 1-3pm. Our awesome chef’s Stefan & Nikki will lead a 2 hour session on everything from Paleo FAQ’s to cooking and prep instructions. This class will be limited to the first 20 people to register – the price is $15 for everyone in the Refine Your Fuel Nutritional Challenge $40 for non participants or non-members. This event will sell out so if you want in click here and reserve your space.
  • http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=178
  • And the week 2 winner of the Refine Your Fuel Nutritional Challenge is…Matt Brannigan! Matt had a perfect week of meals and won the first Paleo Recipe Challenge. Matt wins 2 days of Home Delivery from Chef By Request!

There were tons of great recipes submitted- we were really impressed with everyone’s creativity and it was a really close call – but here’s Matt’s creation!

Matt’s meal – Lamb Ragu

2 pounds lamb shoulder cut into chunks
freshly ground black pepper
2 onions
4 sprigs fresh rosemary
3 tablespoons fresh sage
8 cloves garlic
1 big carrot peeled
2 tbsp Olive oil
2 cups chicken stock (homemade from roast chicken carrots onion celery pepper and cumin)
30 plum tomatoes (already stewed) (I did this earlier in the week)
1 cup spinach

Pat the lamb chunks dry with a paper towel. Liberally coat the lamb chunks with pepper and set aside. Peel and coarsely chop the onions chop spinach and chop the garlic. Chop the carrot into thin rounds.

Place an oven-proof Dutch oven over medium-high heat and add olive oil to cover the bottom thinly. When oil is hot add the lamb and brown deeply.

When the meat is thoroughly browned add the onions. Lower the heat and cook slowly over medium heat for about 10 minutes or until the onions are golden. Add the rosemary and sage garlic and the carrots. Reduce heat to medium-low and sauté until vegetables are softened about 5 minutes.

Add chicken stock and continue to simmer until liquid has reduced by half about 10 minutes. Add the spinach stewed tomatoes  and their juices to the pot. Bring to a simmer then cover and place in a 250-degree oven for 4 hours.  Before serving go through and shred the lamb. 

Enjoy!

Friday’s Training – 

All Levels

A1. Front Squat

3-3-3-3-3

A2. Muscle Up Progressions x5 reps

At your most difficult level of progression

Chin/Chest/Belly button/muscle up

B. 3 rounds for time

400 Meter Run

20 DB Snatch

20 V-Ups

Level 1 CrossFit –

Skill: Front Squat

Sets of 5 reps – elbows high solid front rack position

WOD: 20 Minute AMRAP

400 Meter Run

15x Goblet Squat

15x Sit Ups