Here is one of the first nights with our October bootcampers!!! Ryan is instructing the form for throwing that kettle bell around.....There would be more pictures, however I love, love, love bootcampers! They get me so motivated!! I put my camera down to cheer them on and totally got wrapped up in the moment...No worries, plenty more to follow.

Paleo-Chili

2 lbs ground buffalo
1 cup chopped onion
3 cloves chopped garlic
2-4 Tbs fat (I use pork fat)
2 cups canned chopped tomatoes (I use organic such as Muir Glen)
4 Tbs chile powder
1 teaspoon dry oregano
1 teaspoon ground cumin
1 teaspoon salt
1 cup water

Brown ground buffalo with chopped onion and chopped garlic, in fat. Then
add chopped tomatoes, chile powder, oregano, cumin, and salt. Add water,
then simmer the mixture for at least two hours, until the meat is very
tender and the tomatoes pretty much cook into the sauce. Four hours is not
too much, but check to make sure it does not go dry.

The better the chile powder you use, the more sensational the stew.
Native Seeds/SEARCH has the best chile powders I've ever tasted.
They sell them by mail order.
From: Lynnet Bannion on the PaleoFood list

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"Elizabeth"

21-15-9
Squat Cleans 135/95
Ring Dips

Good Morning all newcomers,
Here are a couple great breakfast meals:

Almond Pancakes:
1 cup almond flour
2 eggs
1/4 cup water (for puffier pancakes, you can use sparkling water)
2 T oil
1/4 teaspoon salt
1 T sweetener

Breakfast sandwich
2 slices low carb, whole grain bread
1/4 cup egg substitute or 2 egg whites
1 slice low fat or skim American cheese (or 1 oz. or your favorite low-fat cheese)
Butter flavor non-stick spray
1 teaspoon almond butter

Instructions:
Toast bread and spread one piece with 1 teaspoon almond butter. Place cheese slice on other slice. Microwave eggs in bowl sprayed with non-stick spray for 1 or 1 1/2 minutes (depending on microwave strength). Place eggs on cheese and top with other slice of toast with almond butter side in. Enjoy this fast and easy breakfast sandwich and stay satisfied until lunch! *This recipe can be increased to 3 blocks by adding three slices of cooked turkey bacon or Canadian ham to the sandwich and having half an apple with a Macadamia nut.

**For those who want to focus on all favorable carbohydrates we suggest substituting a piece of fruit for the whole grain bread, and using 2/3 tsp of olive oil for fat.

Breakfast Burrito:

1/2 cup Easy Egg Beaters (or other Egg substitute)

1 teaspoon olive oil
One slice of fat free cheese
2 strips of Turkey Bacon
1 soft tortilla

Instructions:
Mix egg substitute with olive oil. Prepare. Wrap eggs, turkey bacon and cheese in a soft tortilla. Eat with a half grapefruit/orange or 1 block carb....Yummy! A great Mexican meal.

See you at the Compound.

Pat

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Here we go with the October bootcamp!!!!!!!
Extemely sweeeet form! We are glad to have you!!!
ARE YOU READY??????
Stick with us guys!!! Atay focused and work hard.....YOU will change your lives!!!! Promise!!

OUR SURVIVORS!!!!!!

Take a good look....Emalee, Jennifer, Craig, Ciria, and Cory!!!!!!!
These amazing athletes were dedicated for the whole 6 weeks. They worked on their form and continued to motivate each other and themselves... Inches were lost, pounds were dropped but most importantly, YOU GUYS HAD FIT TESTS THAT SPIKED FROM THE BEGINNING!!!! Some people dropped a minute in their run, some went up 50 perfect squats, others 10 pushups that began on knees and went to full form push ups!!!!You guys really impressed us!! You worked so damn hard....and now the fun is about to begin!!! Can't wait to really get into it with you guys!!!.......I won't leave out Cori and Erica, though a little late they still made it (Yes, I called you out...we love you just the same)

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There will be NO Saturday class the 10th. We have the final bootcamp weigh ins and fit test and it will also be the start of the next bootcamp. Fit test for the August bootcamp is at 0900 and the new bootcampers start at 1030.

Also, here is some of Pat's yummy goodness!

Roast

Infallible Rare Roast Beef  (This really works!)
--------------------------
1 roast beef, with or without bones, ANY SIZE

In the morning, preheat oven to 375F. Put roast in and cook for 1 hour.
Turn off heat. Leave roast in oven. Do not open door. Thirty minutes before
serving, turn oven back on to 375F. If you need the oven for something
else, take it out to "rest" and cover with aluminum foil. Every slice is
uniformly pink and gorgeous. The first few times you do this takes courage!
From Barbara Blaxter in _3 Rivers Cookbook III_

 Almond Buttter................. no really almond butter:

 First get a food processor, walmart has the osyter one for 60.00 worked fine, hit up Sam's club or Costco and get a large un salted almonds you have now spent 70 ish dollers

Set food processor ( with chopping blade) on high

Add a handful of almonds at a time, first batch should be about three cups.

They will turn to flour, then to a clumpy, you will need to scrape sides every once an a while, it will eventually turn into butter. An entire bag will make approx

3 medium jars of almond butter ( which retails at 11.95 at the store per Jar)  you can add the following for taste, cinnuiam, honey, salt (?)

 all very good I suggest very little salt at a time ( a pinch at most per "jar")

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OOOHHHHH MEGAN!!!!!!
The girl got her first pull up....
She's the first one in the photo and today on our WOD she got her first unassisted pull up!!
There is nothing more exciting to watch than a female who pulls their bodies up over that bar for the first time.
And she shocked me a little because she just started with us a few weeks ago and I wasn't expecting her to advance so fast (would've had my camera ready)!!!!
Go ahead girl!!!!

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Welcome Dan!!!! He's one of our newest members and doing a great job!!!!
Glad you're with us, brother!!

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4 Rds.
Deads (1.5 BW) x 10
Sprint 100m
Muscle up x 10

Pat's menu:

Two, 3-block meals

Ingredients:

8 oz Hillshire Farm Lean & Hearty Kielbasa

1 can (14.5 oz) Mexican Recipe Stewed Tomatoes

1 cup boiled mushrooms (8 oz raw)

6 olives chopped

2 cups green beans

Instructions:

Boil mushrooms. Slice kielbasa, heat in frying pan with stewed tomatoes, olives and boiled mushrooms. While this is simmering, cook green beans. Serve kielbasa mixture over beans.

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Hello all this is Pat going Paleo.........

Officially Day one

Last night I weighed in with one of the super coaches at Compound Crossfit,
Heather, who just recently attended a Crossfit Nutrition Certification.
Description from http://www.crossfit.com/cf-info/specialty_certs.html
"Spend a day with Coach Robb Wolf learning the art and science of performance nutrition. Which included lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!
Any effective nutritional strategy should improve how one: Looks, Feels & Performs. Effective nutrition should also move biomarkers of health in a positive direction. From this perspective, nutrition is about practical implementation which yields desired results. Nutrition however, is not a one-size-fits-all affair! For coaches, trainers and those who want to optimize Performance, Health & Longevity, a deeper understanding is necessary to make informed decisions. This is particularly important for the coach or affiliate owner who desires to help educate clients on a myriad of health topics. The CrossFit Nutrition Certification covers the following topics:

• Basic Endocrinology
  . We focus on insulin, glucagon and cortisol. Attendees will gain a deep appreciation for the role of insulin in health, disease and optimized performance.
• Basic Digestion.
  Optimized digestion improves performance and recovery. A breakdown in the digestive process underlies pathologies such as autoimmunity and may play a role in insulin resistance.
• Paleolithic vs. Neolithic foods
  . Attendees will gain a strong understanding of how various foods affect health, wellness and performance. Case histories are presented illustrating significant health benefits associated with the adoption of Cave Man nutrition. Also discussed, are the relevant features of a basic blood panel and the utility of 3rd party validation of nutritional modifications.
• The Zone.
  Accuracy and precision are critical if one is to move beyond the mediocre. By the end of the day attendees will be familiar with:
• The base Zone.
  How to find one's block prescription, and how to construct Zone balanced meals.
• The Transition Zone.
  One size does not fit all, neither does the Zone. Attendees will learn how to improve the transition from a standard diet to the Zone. This understanding greatly improves the efficacy of the Zone and minimizes difficulty adapting to a new way of eating.
• The Athletes Zone.
  Attendees learn how to modify the Zone for athletic endeavors and long term maintenance.
• Zone Tweaks.
  Attendees will learn how to make "The Zone" become "Your Zone." This includes how to optimize post work out recovery, muscle gain, carbohydrate intolerance and how to trouble shoot stalled fat loss.
• Calorie Restriction/Intermittent Fasting
  - Attendees will gain an appreciation for calorie restriction and intermittent fasting as potential therapeutic modalities to improve Performance, Health and Longevity.
• Hypothetical Cases-
  Attendees will work through hypothetical clients to hone their skills in constructing effective meal plans.
• Supplementation
  - Effective supplementation is discussed including meal replacements. "

Description from http://www.crossfit.com/cf-info/specialty_certs.html
Needless to say I am in great hands, she will be assisting me in the fine tuning of my paleo experiment. Which brings me to one of my goals. To continue to maintain my weight. With Heather's assistance I weighed in last night at 176 and 26% body fat neither one I am happy with. However since starting the zone in January I have lost and maintained a steady weight loss over the last 9 months, with very little diet change. Salsa is one of my favorites to eat.....almost to the point of spoon and jar. So tonight's meal is:

Salsa chicken
This is a great recipe for the non-gourmet!
3 Block Meal
Ingredients:

3 oz. boneless skinless chicken breast
1/2 cup salsa (temperature of your choice)
Sprinkling of low-fat cheese (For the g/f or Zoner Not used for my Paleo meal )a combination of sharp cheddar and pepper Jack cheeses
1 apple
3 tablespoons guacamole

Instructions:

Preheat oven to 350 degrees. Put chicken in oven-proof dish, pour salsa on top and then sprinkle on cheese. Put in oven for approximately 40 minutes. Serve guacamole on the side and an apple (or another 2-block carb) for dessert

Ltr Pat

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Milandy and Paola.....plain and simple, these girls ROCK!!!!
They are the newest addition to our family and we were impressed with them as soon as they walked through the door....Keep up the good work ladies!!!

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