Who Said Paleo is Boring?…Friday November 19

Group Warmup
Row 25 calories
10 pistols (5/5)
10 Turkish Getups
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WOD
Front Squat (15 mins)
5-65%
5-75%
3-80%
3-85%
3-90%
rest 5 mins
 
first minute-1 db SQUAT CLEAN THRUSTER  (35/20)
second minute-2 db squat clean thruster
third minute- 3 db squat clean thrusters…
4min – 4 thrusters
5min-5 thrusters… and so on
*when you cannot complete the required thrusters in that min you are finished
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I think we should make a CrossFit Hampton Roads Cookbook…..
this one here comes from Coach Matt
Avocado Turkey Burgers

Ingredients
1 package ground turkey
1/2 onion, finely diced
Kosher salt, black pepper, garlic powder (all to taste, I used about a
teaspoon each)
1 whole avocado
juice from 1/2 lime
basil

Directions
Mix turkey, onion, eggs, salt, pepper, garlic powder or other
seasonings of your choice into a large bowl.
Scoop the contents of the avocado into anther bowl, discarding the seed and
the skin. Add lime juice and a dash a basil for an extra flavor kick. The
lime juice will also keep any unused avocado from browning.

Shape turkey mixture into individual burger patties. Keep them relatively
thin. Add a spoon full of the avocado mixture to one patty, then lay another
patty on top to create your avocado filled burger.

Heat a skillet coated with a thin layer of olive oil or coconut oil to lo-medium.  I
used to olive oil from sun-dried tomatoes in a jar, and added these to my
finished burger. Cook on both sides until meat is done, serve over a salad
or with a side of veggies.

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