This is a recipe I stole from my brother, Felipe. I am not big on seafood, but will eat this anytime we makes it! Thanks big bro! -Maribel



PALEO RECIPE
"Shrimp Kabob"
7 medium sized shrimp
7 cherry tomatoes
7 small chunks zucchini
Marinade:
1 tbsp olive oil
1 tbsp garlic powder
1 tbsp cayenne pepper
1 tbsp dried thyme
1 tbsp dried parsley
First put your marinade ingredients in a bowl that can hold your shrimp as well. Toss in the shrimp and rub in the herbs. Leave the bowl in the fridge for half an hour or so. After those 30 mins, grab a stick and alternate your 3 ingredients. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. Enjoy!

Workout of the Day
Five rounds for time:
Swim 100m
Rest 90 seconds between rounds.


"We are the hero of our own story."-Mary McCarthy

First of all, I would like to say THANK YOU to the Hands on Gourmet team along with the fantastic chefs! You guys did an amazing job helping us make it happen. This experience was one of the most productive and enjoyable events we have had at LALANNE FITNESS. From the looks of these PHOTOS, everyone had a great time and also learned a thing or two about cooking. Adding life to such healthy foods is what the "Paleo Diet" is all about. We are already planning the next Paleo Diet Cooking Class!



David, Maribel and Araceli tenderize lean meat for "Grilled Beef Tenderloin Rolls with Roast Veggies" (see recipe below), one of the many delicious menu items prepared by class participants!

Workout of the Day
M.E. Press 3, 3, 3, 3, 3
-break
Four rounds for time:
Row 500m
Post calories for each round.

PALEO RECIPE
"Grilled Beef Tenderloin Rolls with Roasted Veggies"
1 1/4 lbs. beef tenderloin, trimmed
Salsa:
1 cup parsley, chopped
4 shallots, peeled, minced
1/4 cup lemon juice
1 tbsp capers, chopped
3 tbsp extra virgin olive oil
lemon zest
Filling:
1 cup roated red peppers, julienne
3 cups arugula, tossed in lemon juice and olive oil
1 cup sauteed leeks, garlic and onions
Freeze tenderloins, slice thin, cover with plastic wrap and tenderize. Grill veggies then shave for filling. Combine parsley, shallots, capers in a bowl. Add olive oil, lemon juice and zest. Roll beef around filling of arugula, red peppers, onions and veggies. Sear the rolls on a hot skillet. Remove from skillet and top with salsa. Enjoy!

"I have a very assertive way. It's wake up, move your ass, or piss off home."-Gordon Ramsay (Hells Kitchen)

Workout of the Day
Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

PALEO RECIPE
"Cinammon Cashew Butter"
3 cups cashews
2 tbsp olive oil
2 tbsp honey
cinammon
Place ingredients in blender for 60 seconds. Enjoy!

"As a small businessperson, you have no greater leverage than the truth." -John Greenleaf Whittier

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.-CFJ



What a feeling... CHARLES(above) is thrilled about the accomplishment!

Workout of the Day
M.E. Front Squat 3, 3, 3, 3, 3
-break
Double Tabata:
Wall Ball #20/14
Sumo-Deadlift High-Pull #95/65
Score is sum of reps

PALEO RECIPE
"Pumpkin Soup"
6 cups chicken stock
1 1/2 teaspoons salt
3 1/2-4 cups pumpkin puree
1 teaspoon chopped fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
5 whole black peppercorns
Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. -Bring to a boil, reduce heat to low, and simmer for 25-30 minutes uncovered. Puree the soup in a blender. Return to pan, and bring to a boil again, reduce heat to low, and simmer for another 25-30 minutes, uncovered. Pour into soup bowls and garnish with fresh parsley.

"If you want to be successful, find someone who has achieved the results you want and copy what they do and you'll achieve the same results."-Tony Robbins

I absolutely love making these Papaya Boats! Simple and delicious! Try it for yourself!-Maribel


PALEO RECIPE
"Papaya Boats"
2 papayas
1 kiwi, peeled and sliced
1/2 cup strawberries
1/2 cup blueberries
1 banana, peeled and sliced
1 cup applesauce
Cut papayas lengthwise, scoop out seeds. Fill each papaya with the fruit, spoon applesauce over fruit before serving.


Workout of the Day
10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Kettblebell Swing #1.5/1
Sprint 200m


"My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging." -Hank Aaron

"Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press."-The CrossFit Journal



NETA is focused on the movement! Here's a few MORE SHOTS of students going over head!

Workout of the Day
M.E. Deadlift 3, 3, 3, 3, 3
-break
For time:
50 Thrusters #45
40 Double-Unders
30 DB Swings #55/35
20 Reverse Overhead Alt. Snatch-Grip Barbell Lunge #45
10 Handstand Push-Ups

PALEO RECIPE
"Baked Apricots"
3 tbsp pureed apricot
1 tsp honey
1/4 cup coconut milk
2 tbsp slivered almonds
Agave nectar
Pre-heat oven to 350 degrees. Mix puree and honey. Cut apricots in half and remove pit, place in baking dish.Spoon honey puree over fruit, pour coconut milk around the fruit. Sprinkle almonds and agave nectar on top. Place in oven for 30 minutes.

"Every man dies. Not every man really lives."-William Wallace