Forging Elite Fitness

2011 Wednesday, June 29th

Well guys, the time is almost here.  The Crossfit Games are right around the corner (July 29th) so as we get closer to the Show we’ll be re-wodding some of the past Regional workouts…remember those 🙂

Also, this Friday we’ll be doing a workout of CBCer Julianna Clausen’s choosing!  It was her birthday on Monday so this Friday it’s not my fault how rough it gets!!! 🙂

Workout of the Day:

7 Rounds for Time of:
5 Deadlifts (225#)
10 Pull Ups
15 Overhead Walking Lunge (45# / 25#)

Fundamentals / Skill Work:

Burgener Warm Up (again…and again….and again 🙂
Max Box Jumps

Paleo Meal of the Day:

This one’s from “The Clothes Make the”

Chinese Pork Fried F’rice

Serves two – increase the amount of pork if any of the eaters are big and/or especially hungry. NOTE: broccoli and cauliflower seem to work the best and if you add too many supporting vegetables, it throws off the f’rice-to-veggie ratio.

1 head fresh cauliflower, stems removed, pulsed to rice texture in the food processor
2 eggs
2 teaspoons + 2 tablespoons coconut aminos
1 teaspoon + 1 teaspoon + 1 tablespoon coconut oil
1/4 white or yellow onion, diced
1 cup steamed broccoli florets, cut into 1/2-inch pieces
8 oz. BBQ pulled pork or pork carnitas, cut into 1/2-inch cubes
2-3 scallions, green only
salt & pepper, to taste
sesame oil, to taste (optional)
2 teaspoons sesame seeds for garnish (optional)


1. Put the grated cauliflower in a microwave-safe container and nuke for two minutes. This step preps the cauliflower so it’s almost-tender before the stir-frying process. If you skip this step, you run the risk of the cauliflower turning to mush. You don’t want Chinese Pork Fried Mush.

2. If you’re using the sesame seeds, heat a large sauté pan or wok over medium-high heat. When the pan is hot, toss in the sesame seeds and stir constantly ’til they’re lightly toasted, about 3-5 minutes. Keep an eye on them! They can quickly change from pale white to dark brown in a blink! When you’re happy with the toastiness, remove from the pan and save for step 6.

3. In a small bowl, scramble the eggs with 1 teaspoon coconut aminos. Heat 1 teaspoon coconut oil over medium-high heat in the pan, then add the eggs and scramble until cooked through. Remove them from the pan and save for step 5.

4. In the same pan, heat 1 teaspoon coconut oil over medium heat, then sauté the diced onion until it’s tender and translucent, about 5 minutes. Things are going to start happening a little faster now. Alert your dining companions that you’re about to “drop the f’rice.” (That’s what I bellow from the kitchen at my house to alert Dave and Smudge that dinner is imminent!)

5. Add 1 tablespoon coconut oil to the pan and increase heat to high for about 90 seconds. When the pan is good and hot, add the cubed pork, chopped broccoli, cauliflower, and scrambled egg. Stir with purpose! Then sprinkle with 2 tablespoons coconut aminos. Continue to stir with purpose until it’s heated through, and you’re getting some lovely brown bits. This takes about 3 minutes or so.

6. Divide the fried f’rice onto two plates, then sprinkle with the chopped scallions and, if you’re into this kind of thing, about 1 teaspoon of sesame oil and 1 teaspoon of the toasted sesame seeds. Dig in with the sure knowledge that you are consuming at least two servings of vegetables, plenty of protein, and zero mystery ingredients. Takeout, shmakeout!


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