Roast Pheasant

Wrapped in bacon and stuffed with sage and apple.
Served with roast veg and red onion gravy.
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Thai Red Winter Vegetable Stew\Curry

Inspired by Everyday Paleo

Throw in a soup pan:

Red curry paste
Can of coconut milk
Coriander

Chopped:
Parsnips
Bell pepper
Mushrooms
Carrots
Water chestnuts
Free range chicken breasts


Boil for about 30 mins.

Cavegirl was impressed, nice tender chicken and not too hot!

Stick the rest of the chicken in the oven for lunch and soup tomorrow.


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Fridge Raiders

One of the great things about Paleo is you always end up with a freezer full of leftover "ready meals".

Today I had butternut squash soup, an everyday paleo burger and a salmon fishcake!

Yum yum
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Scaled Mainsite WOD

Started with 5x5x5x5x5 bench press finishing on 67.5 kg

Mainsite said:

3 x
12 Muscle-ups
75 Squats

Brand X puppy scaling said;


Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats
The other option is to sub 4/1 pull ups, dips to muscle ups.

I did 3x:
10 pullups
10 bench dips
25 squats

4 mins 19?


Think I need some rings to work on muscle ups.

Have some ingredients for the weekend primal banquet:

Moroccon Asian Fusion

Jamies Moroccon lamb chops with veg stir fried in ginger, garlic and chili drizzled in sesame oil.

Think I would just marinade the chops and grill them if I did this again.


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Overloaded Omelette

Sausages
Courgette
Red pepper
Avocado
Tomatoes

Should set me up for the day!

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Friday Fun

Worked out in a rammed gym, was going to do some strength work, bench and shoulder press but no hope as other people were "working out" on the equipment.

So I did some olly lift work and failed to do anything right, even clean was rubbish! Quickly I devised:
4 x
250 row
10 reps each with 10kg dumbells
Deadlift
Front squat
Clean (not quite as in the animation above)
Press


16 mins 43 seconds

Cavegirl cooked tea:
http://www.bbcgoodfood.com/recipes/3256/moroccan-lamb-with-apricots-almonds-and-mint

City Slickers

Ok, I am off to the Big Smoke tomorrow, since I dont want to eat a vile bacon buttie or packed soggy cold sandwich so I have made my food for the day:

Brekky is leftover turkey, tenderstem broccoli and eggs.
Lunch is my usual turkey, pepper and paprika concoction.
Snacks are paleo macaroons and dark chocolate!

Will I survive on this or purchase something else?

Cavegirl Cook

Hurrah! Cavegirl made paleo coconut macaroons!
Google for a recipe, add cocoa or cinnamon if you fancy. Yum Yum

Took it easy.

Nice and easy today:

Usual warmup:

500 m row
3 x
10 press ups
10 back extensions
10 kipping pull ups
10 sit ups
10 bench dips
Samson stretch

OHS work.

Main session:
4 x
250 m row
10 x 12.5kg dumbell swings
10 x 20kg press

Dont know how long it took and dont care.
Cavegirl is cooking sweet and sour pork with stir fried veggies!

Cavegirl Cooking

Cavegirl cooked tea:

Turkey burgers courtesy of Girl Gone Primal:

http://girlgoneprimal.blogspot.com/2010/08/recipe-chunky-chicken-burgers.html

With purple cabbage slaw from Everyday Paleo.

They were fantastic!

Having a kip

Your workout is my warmup

Visit to Crossfit Manchester http://crossfitmanchester.com/

Well done Tim! Got your kip!

Warmup was usual bodyweight stuff and some work on our kips:







Then we moved onto some work on our Snatch's

 then some cleans

 We attempted 5 5 5 5 5 front squats.

Knees to elbows

 Then, we joined in the group workout which was:
6 x ( 5 knees to elbow and 15 wallballs)

Wall Ball

 It was during the second round of wall ball that I had doubts that I would finish the WOD (workout of the day)! 15 reps was harsh , the last 5 were absolute misery on every set. Great!

 If that wasn't enough we then had 3 x (5 single arm dumbell lunges each arm, 15 kettlebell swings).

Lunges

Kettlebell gurning

Not sure how long it took and don't care.

Applying  the 80/20 rule  I had fish chips and peas for tea!

Burgers and Chips!

Thats right, the "bap" is a mushroom!

Chips are parsnip and sweet potato.

They were yumeee

No training today, Crossfit Manchester tomorrow!

Dr Izumi Tabata

Dr Izumi Tabata thinks this is a good workout

12 mins of Tabata intervals (20 secs work, 10 seconds rest)

Pull ups 8,8,7,6,6,5
Prisoner get ups 4,5,5,5,5,5
Dive bombers 7,7,7,7,7,6
Sit ups 15,13,12,11,12,13

Pose Run/Walk

10 min run
cool down 20 mins walking home after straining calf.
Think I still need to release those calves. Maybe those box jumps yesterday didn't help.

A day in the life

Started with the usual weekend breakfast:

Grilled bacon, mushrooms and a green pepper with scrambled eggs:

Lunch was chicken soup from Everyday Paleo;
http://everydaypaleo.com/2011/01/07/2-for-1-meal/

WOD was puppy scaled from mainsite www.crossfit.com,
 5 x
5 wall climbs
5 toes to bar
10 20 inch box jumps

15:42

wall climbs were hard, think I need some upper body strength.



Cavegirl is cooking tea, Jamie Oliver - Chicken and Leeks with sweet potato chips!


Later

Earned food!

Hey Cave Dwellers,

Manages to squeeze into the gym (its January!) and do a scaled version of today's Crossfit mainsite WOD "Rankel":

AMRAP (as many rounds as possible) in 15 mins

6 deadlifts 35kg
7 burpee pullups
10 dumbell swings - 15kg
Row 200m

4 full rounds, finished the swings in round 5.

The burpee pullups were fun if you don't know what they are:

Had some great food when I got in chilli and purple cabbage coleslaw from:

http://everydaypaleo.com/

Love Everyday Paleo, looking forward to the book.

Later,

Mick

Pose Run

Easy one today,

20 mins Pose Running

It was supposed to be 30 but calves were playing up so I thought it best to play safe.

Ran it my Inov8 F-Lite 230's, still my favorite Pose shoe, especially when its slippy.

If you don't know what Pose is: http://posetech.com/

Later

Crossfit Summerhouse

Just in case you were wondering where I practice at lunch time:

Usual Lunch

Ok, back to the usual lunch today:


Grilled turkey steak with lots of salad.

I have to confess I have used a yogurt dressing (yogurt and olive oil) because I am currrently "on dairy".

Soon as I have eaten this I will go for my lunchtime stroll and work my OHS in the summer house.

Later,

Mick

Kinda Rowing Nancy

Ok, todays warm up was the usual Crossfit warmup:

500m row

3 x
10 pull ups
10 press ups
10 back extensions
10 sit ups
10 bench dips
Samson stretch

followed by some OHS work

The main workout was:

4 x
Row 400m
10 x 15kg overhead squat

11mins 50 seconds

Got my Gymboss today!

Quick Lunch

Ok, I left the cave without lunch this morning so I had to nip to the supermarket to get something.

I ended with 1/2 a roast chicken and a bag of salad. not perfect but better than bread (the devils dough).

Planning a Crossfit session for the gym tonight.


First attempt at email blogging so fingers crossed.

Zuzana picked the workout today

Warmup - 10 mins walk, dislocators and OHS work

Lunge Kicks

She said I could scale so I did.

100 reps each leg, occasionally helped by a table

11 mins

Mega quick lunch

Here is a simple one to start with, can be eaten hot or cold

1 Chop up:
Turkey steaks
Mixed peppers
Half a red onion
Spare veg (1/2 a courgette this time)

2 Sprinkle with smoked paprika

3 Add to a wok with some rapeseed oil

4 Fry until cooked

5 Drizzle with extra virgin olive oil and maybe some lime juice

6 Eat