Friday – 160226

Friday – 160226

Tonight!!!Friday Night Lights


15 min to work up to a heavy 5 rep Deadllift
Note: Increase 10 lbs from last heavy 5 rep Deadlift if it was over 250 lbs, and 5 lbs if it was under. Compare to 151112, 151209, 160107, or 160202.


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam


Recipe below

So the Lurong Challenge has ended.  I’m full of energy and I’m beginning to see benefits from the Paleo diet.  I’m down 10 lbs since I’ve started the challenge and 17 lbs since December.  Though it seems some of my maxes had fallen, they are beginning to go up again and I’ve PR’d twice these past two weeks on both my power snatch and on my clean and jerk.  My goal is to just keep the ball rolling, keep paying attention to what I’m putting into my body, work out at least 5 days a week and further my mobility training.  I’ll admit the challenge at first was a little intimidating but I definitely recommend it… it’s a great stepping stone.  I’ve tried to keep these recipes simple but I also wanted to blow you away with flavor, show you that eating clean doesn’t have to be such a drag.  Believe me, if it wasn’t for my couple cheat meals a week, I’m not sure I would have made it.  I think it’s important to reward yourself for your hard work.  This week’s recipe is so easy a baby could make it.  So no excuses give it a try and continue to strive to eat clean.  I promise all your hard work will pay off.

P.S.  I would love your input on these recipes as well as suggestions on things you would like to try.  Example: “I want BBQ chicken but I can’t have the BBQ sauce from the store because it’s full of sugar.”  I like to take traditional things that we can’t have in a clean diet and make them into nutritious meals that we can have by tweaking or substituting a few ingredients.

Eggplant Parmesan Over Cauliflower Mash

Tomato Sauce

1 Tbsp olive oil

½ Onion diced

2 cloves Garlic minced

2 stalks of Celery

2 medium Carrots diced

¼ cup Red Wine

2 12oz cans of Stewed Tomatoes

3 or 4 fresh Basil Leaves

In a saucepot, using olive oil, sweat (low heat) down carrots, celery and onion for about 10 minutes.  Some color is ok.  Next, add in garlic and sweat for another 5 minutes.  After 5 minutes pour in the red wine and let boil and reduce for a minute, then add in stewed tomatoes, and whole basil leaves.  Let simmer for another 5 minutes.  (At this point, if you had any left over pesto or even almond cream, you can add that in also to make for an interesting twist on tomato sauce).  After simmering, throw it into the blender and puree until the consistency is smooth.

Italian Breaded Eggplant

1 medium to large Eggplant

¾ cup Coconut Flour

1 ½ Tbsp Salt

8 oz raw Cashews (Put in a gallon bag and smash with a pan or a rolling pin works great.  Pulverize till they look like breadcrumbs.)

1 Tbsp Italian Seasoning (Typically dried thyme, oregano and rosemary)

2 Tbsp Nutritional Yeast (that cheese flavor)

3 Eggs

2 Tbsp water

¼ cut refined Coconut Oil (for high heat cooking)

Take the eggplant and cut it into ½ inch rounds, as many as you can get and then set them aside.  Find 3 small to medium sized bowls.  In the first your going to put the coconut flour and the salt, in the second bowl your going to whip the eggs and water with a fork (as if you were making scrambled eggs).  In the third bowl, put the Italian seasoning, crushed raw cashews and nutritional yeast.  This is a very similar process to breading chicken (you could actually substitute chicken for eggplant in this recipe if you wanted).  Now, take each individual eggplant round, one at a time and dredge them in the coconut flour bowl, then coat with the egg in the second bowl and then toss with the cashew dust in the third bowl.  Tips: try to keep one hand for wet ingredients and one hand for dry; this way there is no clumping on your fingers.  As you pull the flowered eggplant out of the egg, drag it along the edge of the bowl so that the excess egg doesn’t drip into the third bowl and clump up the cashew crumbs.  After all the eggplant is breaded, set them aside until the cauliflower mash is 10 minutes from being done.  Then you can get a frying pan hot on the stove with coconut oil and sear the eggplants till they are golden brown on both sides.  As they come out of the pan, place them on a plate lined with paper towel to catch the excess grease.

Cauliflower Mash

1 head of Cauliflower (cleaned and broke up)

2 Tbsp Nutritional Yeast

½ Tbsp Vegetable or Chicken Base (I use More Than Gourmet, it is an awesome product with no added junk, just vegetables.)

In a medium saucepot, submerged the cauliflower in water and bring to a boil.  Should take about 20 minutes or until the cauliflower is fork tender.  Strain the cooked cauliflower; add the remaining ingredients and then mash (just like mash potatoes).  Spoon a large portion of mash on the center of the plate, shingle the fried eggplant overtop, then spoon the tomato sauce over the eggplant.  Should make three to four portions.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

[email protected]