04 Oct Wednesday, 05/10/11
WOD
“Elizabeth”
For time:
21-15-9
Squat Clean 60/40kg
Ring Dips
INTRO WOD
Practise:
L-Sits
Rings
Rope Climb
GHD
Pullups
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Wednesday, 05/10/11
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Jim King
Posted at 08:04h, 05 October5.30am Intro Group
Ania
Lauren
Meshelle
Cecilia
Jan
6am
Josh 20:42 (30kg)
Dave 10:54 (40kg)
Declan 17:01 (30kg)
Trent 16:30 ( 50kg)
Jo D 16:52 (30kg)
Chris 13:50 (30kg)
Hutch 13:53 (40kg, red band)
Valerie 12:00 (8kg)
Christian (40kg)
Dave Smith
Posted at 20:05h, 05 OctoberNora’s Nut Ball Snacks
(Thanks to Nora Gedgaudas – author “Paleo Body – Paleo Mind”)
Should you find yourself hungry between meals and need “a little something” I think you’ll agree that these are wonderful.
You’ll need:
One regular-sized jar (approx. 140 grams) of almond butter (or any other nut butter—other than peanut or cashew butter—that you prefer). Stir surface oil in well!
150-300 grams (an approximation) of organic nuts (almonds, pecans, macadamias, brazil nuts, pistachio’s…etc, preferably pre-soaked and dried). Use a food processor to grind or chop to desired consistency/”chunkiness”.
Handful of organic sesame seeds and/or chia seeds (great source of mucilaginous fiber to help “keep that train rolling”)
Organic shredded coconut (as much or as little as you like)
Vanilla extract, or powdered/crushed vanilla beans
Approx. 120 grams of coconut oil (room temperature) & approx. 130 grams of organic cacao butter (decidedly “key” ingredients)
approx. 90 grams organic coconut meal
approx. 60 grams organic cacao powder (ground cacao nibs)(cacao nibs have roughly 2X the antioxidant content of green tea!)
approx. 60 grams dried goji berries
Optional ingredients:
Whatever floats your boat (and happens to be low carb & paleo compatible))
Blend the above in a bowl thoroughly, then spoon out into little “balls” onto wax paper on a plate or tray. Refrigerate for a good hour, or until these firm up.
If you want to take them with you, you might consider placing them in a small portable cooler. You could also individually wrap these in wax paper to secure them (if they can’t be refrigerated) so that they don’t get all over everything if they melt.
Prepare your taste buds to be dazzled!
Dave Smith
Posted at 20:10h, 05 OctoberKALE CHIPS
1 bunch of kale
1-3 tablespoons olive oil (or combine olive and sesame oil)
1 teaspoon celtic / himalayan salt
Preheat oven to 175 degrees C. Line a non insulated tray with parchment or wax paper.
With a knife or kitchen scissors carefully remove the leaves from the thick stems. Wash and thoroughly dry kale. Drizzle kale with olive oil and rub into the kale thoroughly. Then tear into bite size pieces. Place on sheet and sprinkle with salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes
(Adapted from the kitchen of Natalie Palmer)
OMG….
For anyone out there eating the Primal Body-Primal Mind way that misses the delightful crunch of popcorn and those other crunchie-munchie snacks, your days of deprivation are O-V-E-R.
Mmmmmmmmmmm……
Megan
Posted at 13:40h, 05 OctoberWhere’s your mouth, muppet Ru?
;o)
Jo D
Posted at 14:06h, 05 OctoberI think it’s somewhere in the Matrix!! Wow – great photo & great lift Ru!
Jo Genders
Posted at 14:57h, 05 OctoberNow let’s see him clean it! (the bar, not his missing mouth!)
Ali
Posted at 19:04h, 05 OctoberIs cooking with almond flour ok in the Paleo challenge?
Jim King
Posted at 20:24h, 05 OctoberYes
Jim
Posted at 20:14h, 05 October9.30am
April 12:54 Rxd (yesterday’s WOD)
John 12:50 (20kg, sitting ring dips)
Corinne 10:12 (8kg, sitting ring dips)
Paula 8:02 (40kg, slow lower)
Rose 15:41 (8kg, sitting ring dips)
Kat 16:15 (18kg, ring holds)
11:00
Jim 17:57 Rxd (strict dips with turnout) and minus 1 point on the Paleo Challenge due to consuming half a protein bar at the gym without having done a workout to earn it first. Bear Grylls would have sauteed the chair and seasoned it with iron filings before succumbing to temptation, guess I need to harden up.)
5pm Intro Group
Nick
Reece
Tim
Paul
Jason
Kate P
Sue
Gordon
Christian 27:47 (5rft: DB Row x 10, GHD BE & SU x 10, Knee raise, Hand release pushups, and some other stuff too hard core to mention, it might scare the locals)
6pm
Pip 19:18 Rxd
Bec 14:42 (25kg, purple)
Cam 18:56 Rxd
Sarah 13:18 (22.5kg, red)
Jeff 10:56 (20kg C & P, green band)
Suza 11:23 (13kg, feet assist)
Megan 10:36 (35kg, red band)
Katherine 10:39 (8kg, feet assist)
Christian
Posted at 17:28h, 07 OctoberErm … Yay for me then!
jess
Posted at 21:01h, 05 OctoberPaula, u r kicking butt this week! I think the paleo challenge is working for u! Great job
how r u feeling? I’m so fricken hungry all the time. Hehe. Thanks dave for those recipes. I think they will help. Better than my snacks now that are only making me more hungry. Hehe