Hang Squat Cleans
2 x 12
On the speed day, the movement will be completed as quickly as possible.
For time complete the following:
Compare to 100604.
Juli during WOD#4!
One of the great things about last weekend was getting to hang out with friends we don't get to see all the time. We had a blast hanging out with many, including Juli and Jon. One of the things I think we've done well at Evolve is instill a feeling of family among the athletes and coaches. We hope you feel this way too. We've had some athletes leave for other opportunities, and although they've left town, they're still part of the Evolve family. We've had some head away for the summer only to return and it was like they never left. It makes this place feel like home. So for you newer atheltes, we hope you're begining to experience this vibe. And for you seasoned vets (you are, you know!) make the newer folks feel like part of the family!
With that, although Juli has left, she kept up on her promise to us to keep sending us her paleo-friendly recipes!
Curried Chicken Salad (this recipe looks long and scary but it isn't too bad! swear)
1 lb boneless, skinless chicken breasts
1 lb boneless, skinless chicken thighs
1 cup avocado mayo*
2 tsp yellow curry powder
1 tsp garam masala (got mine at whole foods but you can make your own by just googling the ingredients)
1 1/2 cup raisins
2 Tbsp Major Grey's mango chutney (i found mine at whole foods)
1 1/2 cup slivered almonds
handful of chopped cilantro
Place the chicken on a baking sheet and bake until cooked through, about 25 minutes on 350ºF.
While the chicken is baking, take out a large bowl and mix together the rest of the ingredients. Then make the avocado mayo.
1/2 cup avocado oil
1 egg yolk
1 tsp dijon mustard
1/2 tsp vinegar
Put the egg yolk, mustard and vinegar in the smallest bowl of your food processor. Start the blade running and slowly add the bacon fat. Slowly means–take spoonful of fat and add a single drop into the bowl of the food processor. Once that has combined, add another drop. You should start to see an emulsion forming. At this point, you can add the fat as a slow drizzle. Continue until all the fat is gone. The mayo is finished when it’s creamy and a little thick. All in all, it’ll take about 6 minutes.
Once the chicken is cool enough to handle, chop it into bite sized pieces and place into the large bowl. Mix to incorporate.
Paleo Pumpkin Pancakes
½ cup canned pumpkin
2 egg whites
2/3 scoop chocolate protein powder
2 T almond meal
1 tsp cinnamon
½ tsp nutmeg
½ tsp ground cloves
½ tsp all spice
(I used a splash of almond milk just to make it a bit more runny, but that’s totally optional! You can also use water.)
1. Combine all ingredients in a bowl. I used a hand held mixer to combine it.
2. Pour pancake sized dollops on a hot griddle.
3. Flip after about 3 min on each side.
4. I used some jam on top, but use anything you’d like! Apple butter is also super great!