Friday: Regional Individuals WOD Released!
Sundried Tomato Stuffed Pork
Sundried Tomato Stuffed Pork
2 pound Pork Tenderloin
1 8.5 oz jar sundried tomato haves
1 T minced garlic
7 Fresh basil leaves
Butterfly pork tenderloin. On one side spread the sun dried tomato and garlic. Lay the basil leaves on top of the tomatoes fold over the other half of the pork over and tie the pork with 3-4 pieces of string so that the stuffing stays in while cooking. Sear the pork on a hot BBQ for 5 minutes on each side and finish in the oven at 350 for 20-25 minutes.
Feeds: 8
Total Coast: $10
Coast per person: $1.25
Here is another cheap and easy recipe for those who are battling mid-day, late night, or anytime cravings for something salty, sweet and still paleo. This snack won’t break the bank and chances are you already having the ingredients on hand.
Salty Sweet Cravings
1 ½ cups unsweetened Coconut Flakes
1 tablespoon melted coconut oil
1 tsp sea salt
Melt coconut oil in a medium size microwave safe bowl. Add 1 1/2 cups coconut flakes and sea salt mix until all the flakes are evenly coated. Line a cookie sheet with foil and evenly spread out the coconut flakes. Bake at 350 for 4 1/2 minutes or until golden brown (make sure to watch them because they will go from golden brown to yucky burnt fast!)
Feeds: 12
Total cast: $18
Coast per person: $1.50
Dinner and dessert together $2.75 a person!
Taken From HERE!
Guest Blogger: Ben House
Ben is one of Crossfit Central’s upcoming Coaches! I had the pleasure of working with him this past week observing him teaching/Coaching Elements! He wrote this after his first day of Coaching and I thought it was worth sharing! A link to his website/blog is posted below his name, so you can enjoy more of Ben’s post!
Finding and Dismantling Weaknesses in Everything We Do
On Apache we talk a lot about shoring up weaknesses and being hard to kill. Pointing the finger inward at my coaching, I have buckets of experience helping athletes who already know movement patterns get better and more efficient at those movements. For example, if you are struggling with your Snatch I will be able to find the flaws and then model/drill the correct movement/s so that over time with focused practice you will overcome what is keeping you from your goals (or potential) on the technique side (then we get stronger and really heavy things start flying in the air the right way).
However, I am far more inexperienced in teaching athletes the Clean&Jerk and Snatch from scratch. It is an entirely different animal. These are the athletes that have yet to establish and/or reinforced the skill of our primary strength and power movements patterns (Back squat, front squat, OH squat, deadlift, clean, snatch, etc.). Over the last 9 weeks I have had the opportunity to watch and coach Elements. Elements is a three day intensive intro course covering the top 20 exercises athletes will be likely see in their upcoming CrossFit classes. Athletes come in at all different levels and it is our job as coaches to help these athletes recognize the lifts and then get them moving effectively and confidently through them. Sometimes it’s easy and visual learners get “it” right away (generally these are ex or current competitive athletes who are fairly adept at moving their bodies through space). Sometimes it is not such a cake walk. The athlete struggles and that is where the number of tools, cues, and progressions you have in your coaching tool belt comes into play. Yet, there is no joy like busting through a good struggle and I fully believe those athletes who struggle through elements may just get a little more out of it and with focused practice may come to dominate their non-practicing peers.
Over the last 9 weeks, I have watched, collaborated, and have been critiqued by many other coaches one of them being Karen Pierce. Besides being an amazing athlete, Coach Pierce is an extremely veteran and knowledgeable strength and conditioning coach. She has a cue that rhymes for pretty much every lift ever. It’s amazing. She has shared these with me and I am forever grateful as when we are moving people with our words, having short, concise, understandable phrases is key!
Karen has been teaching elements for 2+ years and it shows in everything she does. She has made it her constant effort as a coach to learn from each of her sessions and increase the number of tools she has to help both her entry level and experienced athletes. I have been very technical in my training and coaching up until this point and Karen helped me find the more raw easily accessible side that I have been missing. Thank you Karen. Now I have to do the same thing as you – focused practice. Who wants to take elements? We are at CrossFit Central Downtown every week. Holla
Ben
http://apacheathlete.com/2013/05/01/5-2-13/
Strength and Power:
3 Position Snatch 2 sets at 70%, 3 sets at 75%
Snatch Pull 5×5 93%
Snatch Push Press 5×5 Heavier than last week
HiBar Back Squat 1×5 65%, 1×5 70%, 1×4 75%, 2×3 80%
Weighted Pull Up 3×10-12 Heavy as Possible
Midline:
3 rounds
8 SB Slam (75/50)
16 KB Power Swing (2 pood/1.5pood)
Cool Down/Mobility
2-3 min each side Barbell Mash or Roll Inner Groin
2-3 min Super Frog each side
Cough TEO!
@LivingAmped:
5x:
20 Lunges
15 Push Ups
5 Burpees
Sweet Potato, Bacon and Egg Salad
Ingredients
2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice
Instructions
Boil eggs in water for 4-6minutes. Peel and dice eggs.
Boil sweet potato for 4-5minutes or until cooked through.
Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy.
In a small bowl, combine dill, mayonnaise and lemon juice.
Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well.
Serve.
Found HERE!
