Saturday 170204

Partner “Tiff”
On a 25 minute running clock,
Run 1.5 miles (in alternating 400m)
Then perform as many rounds as possible of:
11 Chest to bar pull-ups
7 Hang squat cleans, 155#(105#)
7 Push press, 155#(105#)

*Only one partner may work at a time, completing a full round before switching.

Post results to BTWB

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.

Here’s a paleo-zone twist on your traditional lasagna brought to you by Paleo Nick

Paleo Nick’s Butternut Squash Lasagna 

Ingredient List:

  • 4 pounds butternut squash (shaft portion of approximately two squash), sliced to ¼” thickness
  • 28 oz. crushed tomatoes
  • 15 oz. diced tomatoes
  • 2 cups onions, diced
  • 1 pound Italian sausage
  • 1 pound ground beef
  • 3 tablespoons olive oil
  • 2 cups fresh basil leaves, chiffonade
  • 8 cloves garlic, minced
  • Kosher salt, to taste
  • Black pepper, to taste
  • Red Chile, to taste

Preparation Instructions:

  1. Prepare a meat sauce by heating an 8 quart stock pot over medium-high heat.
  2. Add the olive oil and garlic and stir until garlic is toasted, then add the onions.
  3. Season the beef with kosher salt and pepper, then push the onions and garlic to one side of the pan and place the beef, seasoned side down, in the other half of the pan.
  4. Season the top side of the beef with salt and pepper and add the Italian sausage to the pan. Break up beef and sausage into large chunks and fold the onions and garlic into the meat.
  5. Cook for approximately 8 minutes, stirring occasionally. When the meats are about 85% cooked, add the diced tomatoes and tomato sauce and stir to incorporate. Bring to a simmer.
  6. While the sauce is heating up, prepare your basil leaves by stacking them, rolling them and slicing into a chiffonade.
  7. Once meat sauce reaches a simmer, cut the heat and fold in the basil. Season one last time with salt and pepper keeping in mind that the sauce needs to be strong flavored because the squash is unseasoned.
  8. Add ground red chile if you prefer a bit of spice.
  9. To assemble the lasagne: oil the bottom of a 9” x 13” pan and add two cups of meat sauce.
  10. Spread sauce into a uniform layer, then top it with a layer of the sliced butternut squash.
  11. Add 2-3 cups of meat sauce, and then another layer of butternut squash. This time, alternate the direction of the squash “noodles”.
  12. Repeat steps one more time so that you have 3 layers of meat sauce and noodles. Then, top the lasagne with the remaining meat sauce.
  13. Place lasagne pan on a foil lined sheet pan and place in a preheated 375° oven for approximately 90 minutes, or until a butter knife easily inserts into all areas of the lasagne.
  14. Remove from oven and allow to rest for 15 minutes before serving.
  15. Portion out into 8, 3-block portions and refrigerate for up to one week or freeze for up to 6 months. Buon Appetito!

  “Keep It Paleo!”

(Zone Breakdown can be found in the video)

You can check out the full video and directions here .

ENJOY!

 

Speak Your Mind

*