Paleo Challenge: Day 12. Click Here for the blog!!!
15 Minute AMRAP:
3 Push Jerk (135/95)
6 Back Squat
9 KB Swings (70/53)
Level 1 Skill: Overhead Squat
Paleo Cooking Lessons!
Okay, so all of this paleo stuff is awesome in theory, but how about in practice? It doesn’t do us any good if we can’t actually take this knowledge and turn it in to food, does it?
Well fear not! For the next round of DCF Paleo seminars, we’re taking the show on the road! One of our members, Tina Lopes, has graciously offered to host a down-home cooking lesson at her pad! Tina has some mad skills in the kitchen that are too awesome to be kept secret, so we all get to benefit THIS SATURDAY (1/21), at 6:00PM. Expect an equal parts awesome and informal afternoon of self-betterment, maybe even with a sample or two!
We’re going to refrain from posting Tina’s address on the web, but rest assured the she lives a mere two blocks from District CrossFit, so getting there will be no problem. If you’re interested in transforming yourself into a paleo knife-wielding ninja, please RSVP to lopes1578@gmail.com and Tina will give you the specific location. Capacity will be limited to her discretion, so jump in while you can!
Oh, also, Tina has a totally rockin’ great dane puppy named Xena. Don’t miss out.
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Pre-made Paleo Goodness!
on the subject of cooking, I had never roasted an acorn squash before – HolyDeliciousnessBatman! I think simply learning my way around my own kitchen makes the whole challenge worth it.
Evan, I love Balanced Bited cooking guides.. here is a link to cooking fats/oils guides: http://balancedbites.com/useful-guides
Pat D.
Always making an awesome face.
Love the pic! Shannon looks like a superhero!
Shannon = beautiful bad ass big-hearted girl with roots in Southie. A formidable combination! Wicked!
Yea Shannon! Awesome picture … you make squat box jumps look easy!
Shannon – you rock my world!!! Awesome pic
Mad props to Kate G who on her 1 year DCF anniversary, set the women’s pace with a blazing time of 3:52 on yesterday’s WOD. Awesome work, Kate!
@Evan
Questions from yesterday…
1. Coconut oil is my personal favorite. Useful for cooking at higher temperatures, like putting a quick sear on a steak. Also, it tastes awesome. Olive oil is great for imparting a little flavor, but you can’t cook at anything but a fairly low heat. Ghee (basically clarified butter) is fine as long as it’s sourced well, but being a dairy product it might be a good one to cut out for the challenge then reintroduce later. Don’t forget animal fats like bacon grease, lard or tallot, but use these in moderation if weight loss is a part of your goal.
2. Pine nuts are paleo, yes, but very high in omega-6. So if you eat them in any sort of quantity, it’s probably a good idea to supplement with some fish oil to balance it out with some good omega-3.
3. Not a huge salad dressing guy myself, so I’ll defer to Mark Sisson on this one.
http://www.marksdailyapple.com/10-delicious-diy-salad-dressings/#axzz1jsIYdX1M
Also, technical issues with the blog have been resolved and we’re up to date again.
just discovered spaghetti squash… omg, thank you!
@ Noah and Jen, thank you VERY much. Greatly appreciated!
Jenn, you were SO positive today
Rubbed off on the rest of us.
WOD was awesome!!
12 rounds + 6 BS (65#, 16kg)
Sup Cousin-DCFers,
From facebook stalking I know that Aldo is coming to the SuperFit this weekend. Anybody else coming from DCF? Anybody competing ? If so where yall staying, I’ll be at the Holiday Inn, and I’m judging a couple of WODs on Saturday.
Makes me wanna get a cert…
http://talktomejohnnie.com/cf-football-certification/crossfit-football-for-crossfit
Hey, random question, but is anyone planning to attend the PaleoFX conference in Austin in March? I’m considering it, depending on my work sked, and wanted to see if anyone else is going/wants to coordinate flights/hotel. Here’s the info: http://www.paleofx.com/
Noah,
Hate to be that guy but coconut oil has a lower smoking point than olive oil. (350 for coconut vs 375 for extra virgin, 391 for virgin).
But either are adequate for searing imo. Smoking point mostly comes into play when deep frying. In that case I recommend canola even though its not “paleo” per se. Its got the best omega3/6 ratio of any of the oils suitable for deep frying.
Also, anyone planning on going to the Arnolds?
Maybe it’s just the effect of high heat on flavor, but I do think my fried eggs turn out better in coconut versus olive oil… Has anyone used avocado oil? Wondering about the taste and if there’s a noticeable difference when frying stuff, due to its high smoke point.
Eggs + coconut oil is a dynamite combination.
Frittata + coconut oil = the money.
can anyone point me to a good homemade beef jerky recipe?
I am salivating now….
Michelle, try this:
http://www.primal-palate.com/2011/01/beef-jerky.html
Thank you so much for the nice comments! Looking forward to doing this WOD tonight!
you look like you’re flying Shan – love the pic
Jenn M.- thanks for the link love there!
Frank-
Even though coconut oil may have a lower smoke point, the type of fat that it’s made up of (largely saturated) is much more heat-stable. That said, I always recommend more saturated fats for cooking vs unsaturated, prioritizing the chemical structure, then the smoke point thereafter.
Check out my cooking fats guide that’s been given the stamp of approval by the likes of Chris Kresser (www.chriskresser.com).
Enjoy! http://balancedbites.com/2011/09/faqs-what-are-safe-cooking-fats-oils.html
WOD: 7 rounds Rx’d
WOD: 10 rounds + 4 Rxed. Good one Noah, deceptively terrible … and awesome.
With regards to fish oils, I would only supplement with a real paleo oil, of hunter gatherer quality. The only one I have found is from: http://ratfishoil.org/
Great product and real nice guys.