MONDAY 11-24-15

DONT FORGET $ DUE for t-Shirts today

WARM UP 8-10 min
100 m run
10 Hallow Rocks w/Pvc
10 Superman w pvc
10Ground to overhead w/WB
10 K2E
BACKSQUAT. 90% of training max
75% X 5
85X 3
95 x1
Then 50% MAX reps

MET CON 3 Rounds w/Running Clock

10 Thrusters 95/65
10 Pull ups

*2 Min Rest*
3 Rounds
25 Wall Balls 20/14
15 Burpees







Aunt Char’s meat sauce and noodles
My aunt Charlotte used to make this meat sauce for me and my cousin Rachel when I would spend the night when we were kids. I later discovered my love for cooking and remembered this sauce being the best ever! Enjoy and Mangia

Aunt Chars paleo meat sauce

1 spaghetti squash, cooked with the noodles scraped
1 tsp olive oil
½ onion, diced
1 tsp fresh garlic clove, minced
1 lb ground sausage
1 lb ground grass-fed beef
1 32 oz can pureed tomatoes
1 16 oz can tomato sauce
2 C spinach, chopped (frozen or fresh both work)
1 C mushrooms, sliced
1 ½ Tbsp basil, finely diced
1 tsp chili flakes
1 tsp oregano
1 tsp coconut sugar
Salt and pepper to taste
Garnish with extra chopped basil

Preheat oven to 425 degrees. Slice the spaghetti squash down the middle. Set squash face down on a cookie sheet. Bake for 35-40 minutes or until you can easily scrape out noddles with a fork. Set aside on paper towels and sprinkle with salt to absorb the moisture.
Combine olive oil and onion in large sauté pan. Cook over medium heat until the onion becomes fragrant and translucent, 5 minutes. Add garlic for last 30 seconds. Add both types of meat and brown until you don’t see any pink on the meat.
Add rest of ingredient to sauté pan and stir to combine. Turn the heat down to low and place a lid over your sauté pan. Simmer on low for 1 hour.
Add noodles at the very end and use tongs to combine the noodles with the sauce. Cook for an additional 3-5 minutes. Once all is incorporated together, serve and garnish with chopped basil.


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