Back Squat
5,5,5,5,5

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Congratulations Pat!!!! Pat successfully completed his Level 1 Cert this weekend. His cert was held at Crossfit Fairfax, hosted by Jeff Tincher and Maggie Dabe. Pat continues to gain tremendous knowledge of crossfit through certs and his own research. Check him out in the gym, pull him aside and ask questions!! The best way for us to become more informed is to pick the brains of others! Not to mention, Pat is one of those very easy to talk to guys....He can get you going through a squat series before you even realized what was happening!

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"Nate"
AMRAP 20 mins
2 Muscle ups
4 Handstand Push ups
8 KB swings (70/44)

Rest Day....our bodies have taken a beating this week! We are, no doubt, stronger and faster for it but lets' enjoy this day of rest. Can't wait to see your smiling faces tomorrow!!

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3 Rounds
KB Swings 70/44 x 15
Heavy Bag Sprint
Doubles x 30
Heavy Bag Sprint

Paleo Chicken Alfredo
Scott Hagnas (http://www.performancemenu.com/recipes/index.php)
September 2009

Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. Check back issues of the Performance Menu or Cooking for Health and Performance for basic spaghetti squash preparation.

Time: 45 minutes

• 1 lb chicken breast
• 1 12oz package of kelp noodles
• 4 cloves of garlic, chopped
• 2 tsp olive oil
• 2 tsp tarragon
• 1 cup cashews
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp mustard powder
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp paprika

Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.

Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.

Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.

Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.

Zone info: 4 servings at 1 carb block, 4 protein blocks, 10 fat blocks. (9g carb, 28g prot, 15.5g fat)
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7 Rounds
Plyo Push up x 5
Pull up x 10
OHS 95/65 x 15

Indian Stuffed Peppers
2 red and 2 green peppers (large)
5 Tbsp olive oil
1 onion, finely chopped
2 tsp ground coriander
1 tsp ground cumin
1/2 tsp cayenne pepper (or to taste)
12 oz ground beef
1 can (400 gr) tomatoes, keep the liquid
salt
Heat 3 Tbsp of oil in a frying pan, fry the onion until golden. Add spices and cook 2 minutes. Add the ground beef and cook well. Add the salt and cook a minute. Cut the top of each pepper, remove the seeds and the ribs inside. Fill them with the beef mixture. Select a large sauce pan, big enough to fit the four peppers standing up.
Put the last 2 Tbsp of oil in the pot, fit the peppers, add the tomatoes around and pour the tomato juice into each pepper.
Cover the pot, bring to boil and simmer for 40 minutes.
From: demers@ere.umontreal.ca (Demers Serge)

SHE'S BACK!!!!!!
Shawn is one of our newest members...She attended the last bootcamp and it had been a week or so since she had been in. Last night she came strolling in with gymbag in hand and said "I made a decision. I'm ready to sign up. This is the only thing that has worked for me!" We were so excited to see her and we are more than honored to help her start this new chapter of her life!! Glad to have you back Shawn! And after last night's WOD it wasn't hard to tell you picked up right where you left off....Nice job!

Bootcamp....

A.M.R.A.P. 15 mins.
Push up x 10
Agility Ladder
Run

Fantastic job you guys!!!!! Nothing gets me more amped up than watching someone set a goal and then top it by one or two more reps. All of you should be extremely proud of yourselves for your performance last night. You guys kicked ass!!!!

Chuck Steak Pizzaiola

1 beef chuck steak, cut 1 inch thick, 1 1/2 to 2 pounds

1 small onion, chopped

1 14 oz can Italian peeled tomatoes, drained and chopped

1 Tbsp chopped fresh oregano or 1 tsp dried

2 garlic cloves, chopped

pinch of hot pepper flakes
2 Tbsp olive oil
Preheat oven to 350F. Place steak in a shallow glass baking dish with
plenty of space around the meat. In a bowl, combine all other ingredients.
Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, or
until tender. Slice steak and serve with sauce from pan.
From _365 Easy Italian Recipes_ by Rick Marzullo O'Connell

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21-25-9
Bench Press (body weight)
One leg Box Jump (each leg)

Paleo:

Chicken Cacciatora

3 Tbsp olive oil

1 (3 pound) chicken, cut up, 1 medium onion, sliced

3 garlic cloves, minced

1/2 pound mushrooms, sliced

1 (16 oz) can tomatoes

1 (8 oz) can tomato sauce

1 tsp. dried oregano

1/2 tsp. pepper

1 large bell pepper, cut into 1 inch pieces

In a large frying pan, heat oil over medium heat. Add chicken and brown onall sides, about 10 minutes.

 Remove and drain on paper towels. Add onion, garlic, mushrooms and bell pepper to pan and sauté until onions 

and pepper are softened, about 5 minutes. Add remaining ingredients. Stir well. Return chicken to pan.

 Bring to a boil, reduce heat. Cover and simmer 30 minutes, until chicken is tender.

From _365 Ways to Cook Chicken_ by Cheryl Sedaker.

Chuck Steak Pizzaiola

1 beef chuck steak, cut 1 inch thick, 1 1/2 to 2 pounds

1 small onion, chopped

1 14 oz can Italian peeled tomatoes, drained and chopped

1 Tbsp chopped fresh oregano or 1 tsp dried

2 garlic cloves, chopped

pinch of hot pepper flakes

2 Tbsp olive oil

Preheat oven to 350F. Place steak in a shallow glass baking dish with

plenty of space around the meat. In a bowl, combine all other ingredients.

Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, or

until tender. Slice steak and serve with sauce from pan.

From _365 Easy Italian Recipes_ by Rick Marzullo O'Connell

Zone:

Yogurt with Fruit
3 Blocks
Ingredients:
1 Cup of Natural nonfat yogurt
1 scoop protein powder (7g of protein)
1 orange
1 tsp. slivered almonds

Ultimate Zone Meal Replacement Shake
Ingredients:
1 cup soy milk
1 cup-non fat plain yogurt
1/4 cup frozen strawberries
1/4 cup frozen blueberries
2 cups raw spinach
1 large tablespoon natural peanut butter
7 grams protein powder (one scoop Zone protein powder)
1 stevia packet
Instructions:
Add 1 cup soy milk, 1 cup non-fat plain yogurt, 2 cups raw spinach, and blend until smooth. Then, add 7 grams protein powder, 1 large tablespoon natural peanut butter, 1 stevia packet, 1/4 cup frozen strawberries, 1/4 cup frozen blueberries, and blend until smooth.
Comments/ Notes5blocks: 45g carbohydrates, 34g protein, 15g fat
It's delicious and it works!
 
enjoy...Pat

"Yes, if you squat wrong it f%ck$ things up; if you squat correctly, those same things unf%ck themselves." Mark Rippetoe
As we all know, the squat is the foundation to damn near every lift we execute. If our squat is off, we are not performing the lift properly!!!
The first week of the bootcamp is trying to erase everything anyone has ever taught you about squats...and mastering the PROPER way of squatting.
So far so good with these guys!! Very quick learners. Youu guys are looking great! I love the dedication and motivation you guys already exhibit!! We are glad to have you with us and hope to bring your fitness to new levels!!

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Crossfit Total
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

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