Tuesday

   Rest Day
 

     Good morning Superfiters ! I just wanted to say nice work yesterday. all of you killed that WOD yesterday. And a big thumbs up to Jake for doing it as Rx'd ! Also Sean and Johnathan both had amazing times with close to Rx weight. Sean did it almost all Rx'd except the overhead squat and Johnathan used 65 lbs. Those are great weights especially for a couple of dudes who just started. Nice work fellas ! I know we've been on the paleo kick for this month so I'm going to put up some good recipes and snacks. Also I've recently been getting into this alkaline thing too. I'll post a video explaining it a little more fully. I think this will be a great addition to what were doing. If anyone wants some more info just come talk to me.

Omelet Muffins

Ingredients

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 8oz cooked meat (ham or sausage) cut or crumbled into small pieces
• 2 cups diced vegetables (asparagus, peppers, onions, broccoli work well, but use what's on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

Grilled Chicken with Rosemary and Bacon

Ingredients

• 4 tsp garlic powder
• 4 boneless, skinless chicken breasts
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 4 sprigs fresh rosemary
• 4 thick slices bacon

Instructions

1. Preheat outdoor grill for medium-high and oil grates (or use a heavy bottomed skillet over medium heat on the stove).
2. Season chicken breasts with garlic powder, sea salt and freshly ground black pepper.
3. Lay one rosemary sprig on top of each chicken breast and wrap a slice of bacon around to hold the rosemary in place. Secure each piece of bacon with a toothpick or another rosemary sprig.
4. Cook the breasts about 8 minutes per side on the grill, or until juices run clear and there is no pink in the middle. Note: if you are cooking chicken in a pan on the stove, more time is needed per side. Cook until internal temperature reaches 165° F.

Sautéed Shrimp

 Ingredients

• 2 Tbs olive or coconut oil
• 1/2 lb raw shrimp; deveined and peeled
• 2 Tbs chili powder
• 1 Tbs garlic powder
• 1/2 Tbs parsley
• cayenne pepper, to taste
• freshly ground black pepper, to taste

Instructions

1. Heat olive oil in a medium saute pan over medium-high heat.
2. When pan is hot, add shrimp and cook for 1 minute.
3. Stir in chili powder, garlic powder, parsley, and cayenne pepper, and saute for an additional 3-5 minutes or until shrimp are pink and fully cooked.