Wednesday 140820

Three rounds for time:

21 Bench press 135# (95#)
3 L-rope climbs

Post time to comments and BTW.

Meal prep is fun and delicious.

Meal prep is fun and delicious.  Why even wait to cook it?!

Here’s a delicious recipe from Nom Nom Paleo, she was so fun when she visited us!  This is seriously one of our favorite new family meals, give it a try.  Slow Cooker Roast Chicken and Gravy.  


  • 4-5 pound organic kosher chicken 
  • 2 tablespoons of ghee
  • 4 large leeks, white parts only, chopped medium
  • 1 lemon
  • 6 cloves of garlic, peeled
  • 1 teaspoon tomato paste 
  • 1/2 cup chicken stock
  • Poultry seasoning
  • Kosher salt
  • Freshly ground pepper

Here’s what you do:

Gather and chop up your veggies and melt the ghee in a large cast iron skillet over medium heat. Sauté the leeks and garlic and add the tomato paste.  The aromatics should be softened and lightly browned after 8-10 minutes. Season the vegetables with salt and pepper to taste.  Then, deglaze the pan with the wine and/or chicken stock, and transfer everything to your slow cooker. Dry off the bird and season it well — inside and out — with salt, pepper, and your favorite poultry seasoning.  Half the lemon and stuff inside your bird (thanks Molly!)  Place the chicken breast side down in the slow cooker, put on the cover, and set it to cook on low for 4-6 hours.  When the chicken’s finished cooking……take it out of the slow cooker and let it rest for 20 minutes.  Check the braising sauce for seasoning, and blend it either with an immersion blender or put in your handy dandy blender to make a delicious gravy!  It’s pretty much incredible on everything.

Chicken 22g = 1P  Gravy = mmmmF

We serve it with a cauliflower & parsnip puree and steamed vegetables.  Both the puree and the steamed vegetables are 252 g = 1C to complete your meal.  

Cauliflower Puree Ingredients:

  • 2T olive oil 
  • 2 pounds cauliflower (about 1 large head), trimmed, stems and florets cut into 1-1/2 inch pieces
  • 1 medium parsnip, peeled and cut into large dice
  • 1 medium garlic clove, smashed
  • 2t salt, plus more as needed
  • white pepper
  • 1c almond milk


Heat the oil in a large saucepan with a tight fitting lid over medium-high heat until shimmering.  Add cauliflower, parsnips, garlic, salt and pepper and store to coat with the oil.  Add the milk and bring to a boil.  Reduce the heat to low, cover, and simmer until the vegetables are knife tender, about 20 minutes.  Transfer the mixture, including liquid to a food processor or blender and process until smooth or texture you’d like.  Taste and serve!



**Use your fitness for FUN alert**

Wanna get out on the water and test your rowing capacity in the real world?  Have you been steadily improving your love of the ERG in Maddie’s epic rowing classes throughout the season?  Well you can have your chance this month!  We are teaming up with Mile High Rowing Club who is kind enough to host us on Sunday, August 31st from 7AM-10AM.  Cost is $45/pp and limited to the first 24 people who sign up.  We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water.  Come get your vitamin D the natural way and put your fitness to work on the water.  Email to get signed up.


  1. Kacey :

    This is THE BEST gravy you’ll ever eat!!!!!!!!

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