Monday, January 16, 2012
Filthy Fifty
50 box jumps 24"
50 jumping pull ups
50 swings 35#/25#
50 walking lunges, 50 steps
50 kte
50 push press 45#/30#
50 back extensions
50 wall balls 20#/14#
50 burpees
50 double unders
for time
Caribbean Chicken
1 whole chicken
juice of 1/2 lemon
1 1/2 tsp sea salt
1 tsp maple syrup
1/2 tsp dry mustard
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp thyme
1/2 tsp allspice
1/2 tsp red pepper
1/2 tsp black pepper
Barbecue Sauce*
Squeeze the lemon juice and over both sides of the chicken. In a small bowl, combine the spices and sprinkle evenly over the chicken rubbing in with your fingers. Drizzle with the maple syrup. Let stand at room temperature for a little over an hour.
Preheat oven to 375. Cook chicken, uncovered for about 1 hour 15 mins to 1 hour 30 min depending on the size of the bird. Baste with the barbecue sauce the last 10-15 min of cooking.
Let stand for 15 min before cutting into serving pieces. Serve with additional sauce.
*I used HFCS-Free BBQ sauce from the Primal Blueprint cookbook (see recipe below) with a few changes.
HFCS-Free BBQ Sauce
1 cup homemade ketchup (I substituted Muir Glen organic)
3 tbs minced onion
2-3 tbs butter
1-2 tbs freshly squeezed orange juice
1/4 cup Grade B dark maple syrup, or to taste (omit if using bottled ketchup)
1 or 2 tbs Worcestershires sauce or
2 tsp Asian fish sauce (I used this)
1 tbs chili powder (I cut to 2 tsp)
1 tbs unfiltered cider vinegar (I cut to 2 tsp)
1 tsp freshly ground black pepper
1/2 tsp blackstrap molasses
1/4 tsp sea salt (omit is using fish sauce)
I first sauteed the onions in the melted butter until slightly tender, then added the rest of the ingredients and simmered over a low hear 5 - 10 minutes stirring occasionally.
It will keep stored in an airtight glass container in the refrigerator for up to 3 weeks.
Add a veggie of your choice and dinner is served and if you're lucky, some leftovers for lunch tomorrow.
Filthy Fifty
50 box jumps 24"
50 jumping pull ups
50 swings 35#/25#
50 walking lunges, 50 steps
50 kte
50 push press 45#/30#
50 back extensions
50 wall balls 20#/14#
50 burpees
50 double unders
for time
Image
Caribbean Chicken
1 whole chicken
juice of 1/2 lemon
1 1/2 tsp sea salt
1 tsp maple syrup
1/2 tsp dry mustard
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp thyme
1/2 tsp allspice
1/2 tsp red pepper
1/2 tsp black pepper
Barbecue Sauce*
Squeeze the lemon juice and over both sides of the chicken. In a small bowl, combine the spices and sprinkle evenly over the chicken rubbing in with your fingers. Drizzle with the maple syrup. Let stand at room temperature for a little over an hour.
Preheat oven to 375. Cook chicken, uncovered for about 1 hour 15 mins to 1 hour 30 min depending on the size of the bird. Baste with the barbecue sauce the last 10-15 min of cooking.
Let stand for 15 min before cutting into serving pieces. Serve with additional sauce.
*I used HFCS-Free BBQ sauce from the Primal Blueprint cookbook (see recipe below) with a few changes.
HFCS-Free BBQ Sauce
1 cup homemade ketchup (I substituted Muir Glen organic)
3 tbs minced onion
2-3 tbs butter
1-2 tbs freshly squeezed orange juice
1/4 cup Grade B dark maple syrup, or to taste (omit if using bottled ketchup)
1 or 2 tbs Worcestershires sauce or
2 tsp Asian fish sauce (I used this)
1 tbs chili powder (I cut to 2 tsp)
1 tbs unfiltered cider vinegar (I cut to 2 tsp)
1 tsp freshly ground black pepper
1/2 tsp blackstrap molasses
1/4 tsp sea salt (omit is using fish sauce)
I first sauteed the onions in the melted butter until slightly tender, then added the rest of the ingredients and simmered over a low hear 5 - 10 minutes stirring occasionally.
It will keep stored in an airtight glass container in the refrigerator for up to 3 weeks.
Add a veggie of your choice and dinner is served and if you're lucky, some leftovers for lunch tomorrow.
Image
