Paleo Pantry Cleanout! Wednesday December 1

DECEMBER PALEO PANTRY CLEANOUT!!!!



In prep for January’s Fit to Be Bare competition, leanout your pantry of non-paleo food (grains, legumes, dairy) and bring in non-perishables to CFHR; we’ll donate them to the ABC 5K for the Food Bank
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GROUP WARMUP

10min squat test
IT’S THAT TIME AGAIN!
SEE HOW LONG YOU CAN LAST IN A DEEP SQUAT
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WOD
Max effort weighted pullups
5,5,3,3,3
*If you use a band, try to progress to a smaller band and eventually 3 unassisted.
Can kip or strict pullups
hold a dumbell inbetween your legs or use the belt.
rest 5 mins
3 rounds
15 wallball
rest 20 sec
30 pushups
rest 20 sec
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Thai Shrimp Cakes by Chef Jay

-1 pound of shrimp (wild caught 8.99lb at harris teeter)
-1/4 cup coconut milk
-1 tbsp dried cilantro
-3 thai basil leaves(if you cant get thai basil omit it…italian basil wont go well
-1 thai pepper or jalapeno
-1/2 small bell pepper
-1 tsp salt
-butter(kerry gold 2.79 per stick @ trader joes) or coconut oil

Salad
-large handful of salad greens-I used a mix of spinach and field greens
-shredded carrot
-cherry tomatoes
-good extra virgin olive oil(32oz bottle 16.99 @ harris teeter)
-1 small cucumber

1. Mix salad to your likeing and set aside
2. peel, devein and roughly chop shrimp
3. chop 1/2 of hot pepper, bell pepper and thai basil and add to food processor
4. add shrimp, salt, cilantro and coconut milk to food processor
5. pulse food processor 15 to 20 times until mixed but not completely blended. mix should be slighly chunky
6. heat non stick skillet to medium and add butter.
7. use a tbsp to measure shrimp cakes. drop cakes onto pan and cook 2 to 3 minutes per side or until browned on both sides.
8. remove from pan and allow to cool for 2 minutes
9. place shrimp cakes on salad and drizzle with olive oil



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