Saturday 170708

As many rounds as possible in 8 minutes of:
50 Double unders
10 Toes to bar

Rest 3 minutes then:

As many rounds as possible in 7 minutes of:
Row 14(10) calories
10 Jumping lunges holding 15#(10#) plate overhead

Post rounds to BTWB

Garret showing that good form in the Cornhole tournament last weekend

Garret showing that good form in the Cornhole tournament last weekend















Reminder that we only have the 7 am class today and tomorrow.  We don’t like closing the gym that often so when we do it’s because we have a seminar going on that affords us the opportunity to increase our knowledge and send our coaches and athletes to seminars to increase their’s. 

Chicken Parmesan Recipe from


For the sauce

2 tbsp coconut oil
1 onion
4 cloves of garlic, minced
2-28 oz (800 ml) cans of tomato puree
1-16 oz (475 ml) can crushed tomatoes
1 bay leaf
1 tsp dried parsley
2 tsp dried oregano
1 tsp crushed red pepper
1 tsp salt (to taste)
1 cup water

For the chicken

2 pounds (907 grams) of chicken thighs
1-1/2 cup almond flour
6 tbsp coconut oil
3 eggs
2 tbsp butter (or ghee)
2 tsp onion powder
2 tsp garlic powder
2 tsp dried oregano

Cook onions and garlic in oil until tender, about five minutes.

Add in the rest of the sauce ingredients, mix well and bring to a rolling boil then reduce heat to low and let simmer for 30 minutes. Cover after five minutes to avoid a huge mess.

Preheat oven to 400°F (200°C).

Heat oil in a large pan over medium heat.

In a bowl, add all dry ingredients and mix well.
Dredge each piece of chicken first the dry mix, then eggs, then dry mix again. Carefully place each piece of chicken in the frying pan with the ghee and fry until golden brown, or about 3 minutes each side.

Remove the chicken from the pan, and set them aside.

Pour your sauce into the frying pan and scrape “grubbins” (hub’s word for cooked on yummies on the pan) and mix the grubbins in with the sauce. Heat the sauce to a simmer, then add the chicken back into the pan on top of the sauce. Simmer for another 5 minutes, then cover and cook in your preheated oven for 10 minutes.

After 10 minutes remove the cover. If you want to add mozzarella slices of cheese this is the time to do it. Place one on each piece of chicken.

Cook uncovered for another 10 minutes.

For the Spaghetti Squash
Pierce holes in the squash, and bake for 90 minutes at 350°F (175°C). (We usually do this step first before we start making chicken parm).

Let squash cool at least 30 minutes (or while you’re making the chicken parm), then cut it open removing seeds (which I give to our chickens!).

Scrape the rest of the yummies into a greased frying pan.
Add ½ teaspoon oregano, garlic powder and salt and pepper to taste.
Stir and cook over a medium heat for 5 minutes.

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