Primal Breakfast Casserole

1 pound ground breakfast sausage or other ground meat
3 turnips, peeled and grated (a food processor works well for this)
4 eggs, beaten
3 scallions, chopped

Instructions: Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through. Mix the sausage with the rest of the ingredients. Spoon into a 8×8 baking pan. When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it. Approximately 4 servings


No-atmeal

§  1 small handful of walnuts
§  1 small handful of pecans
§  2 tablespoons ground flax seed
§  1/2 – 1 teaspoon ground cinnamon
§  1 pinch of ground nutmeg
§  1 pinch ground ginger
§  1 tablespoon almond butter
§  1 banana, mashed
§  3 eggs
§  1/4 cup unsweetened almond milk or coconut milk (add more if you prefer it a little runny)
§  2 teaspoons pumpkin seeds
§  1 handful of goji berries or fresh berries

Directions: Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond/coconut milk (May use a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top. Add more almond/coconut milk if you want. Lick the bowl clean!

COA Weekly Challenge #2: Paleo Chili Cookoff

Hopefully everyone is keeping it Awesome in the good circle! Our next weekly challenge is a Paleo Chili cook off for two $10 gifts certificates to Cabo Bobs (that’s  a $20 value for those of you not so mathematically inclined).  We will hold a secret ballot taste test contest after Saturdays 10 AM workout at 11:15 PM.  Anyone who would like to be tasters/voters are welcome to come out (or stick around).  For all you chili chefs out there see below for the rules:

1. No Beans
2. No added sugar
3. No Grains or grain products
4. No Milk products (specifically sour cream, or cheese.)  Real butter, and/or eggs are acceptable.
5. You must bring a recipe with your Chili to verify ingredients, and also to share with your fellow Awesomites!

Again the prize is basically a $20 gift certificate to the Cabo Bobs, and knowing you’re the greatest Chili chef in Travis county. For those of you unfamiliar with Cabo Bobs, they are located 500 E. Ben White.  Their menu includes many paleo friendly salad and bowl options, and they are currently working with Tristy to create a specific Paleo option/menu!

Find more info at their website here:

http://www.cabobobs.com/

Liz’s Paleo Muffin Madness

  • 1 1/2 cups almond meal
  • 3/4 cup canned organic pumpkin
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1 1/2 tsp. pumpkin pie spice
  • 1/8 tsp. salt
  • 1 tsp. vanilla extract
  • 3 eggs
  • 1/4 cup honey
  • 1/2 cup dried cranberries (or fresh if you desire)
  • 1/2 cup pecans

Heat oven to 350 degrees.  Mix all of the dry ingredients, then add the vanilla, eggs.  Add the pumkin and then mix/fold in the nuts and cranberries.  The batter will be a little wet, but that’s ok…it makes the muffins super moist.  Place batter in cupcake liners and bake for 20-25 minutes.

Let them cool a little and enjoy!

I also did some adaptation and instead of pumpkin used very ripe bananas, fresh raspberries, and walnuts.  Sub cinammon for pumpkin pie spice and you are all set.

Big Dawg Challenge Update

Ladies and gentleman, the workouts are in, they will be posted early Saturday morning.  Below are some things to be prepared for on Saturday.

  1. All competitors should  be prepared to count for their fellow competitors, the challenge will take approximately 1 hour to complete, so plan on sticking around the entire duration (9 AM-11:30 AM) that will give us ample time to run two big heats.
  2. If you have not already, please sign-up for the event on the OPT Blog HERE , and  reserve your spot at CFA HERE. It is only $5 to compete, we will except cash at the gym.
  3. We will not be holding our normal Saturday team workout, anyone is welcome to compete in the challenge but do so knowing it will be a competition. You will be expected to know how to perform all of the prescribed movements, and there will be no skill sessions.

Looking forward to seeing everyone compete, please email me at wes@crossfitaustin.com with any additional questions!!

September Athlete of the Month Chaz Darling

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have the newly crowned most improved Mohican Chazzy D…

State your Name and/or Nickname please.
Charles Douglas Darling a.k.a. Chaz, Chazzy D, Chuck D, Jazzy Chazzy, Chazmanian Devil, Chester, T-Rex (seriously), etc.

Occupation?
Medical Education Technician – Running the logistics for the medical education department of an orthopedic extremities company.  Also train and educate orthopedic surgeons on our products.

Words to live by?
Decide what you want.  Decide what you’re willing to give up to get it – Mom

What is your fitness background?
Limited.  When I was a kid, I played a lot of basketball, then got fat and moved on to football for 1.5 years in the 7th grade.  I hit a lull  in fitness until I decided to wrestle one year in high school.  I got to college and found my competitive/active edge and played racquetball, soccer, basketball, swimming, and became a gym rat.

How long have you been CrossFitting?
March 15th, 2010 so about five and a half months

What’s your favorite part of CrossFit?
The epic mind vs. body war that happens every day during a workout.  The body pleads with the mind to stop while the mind screams at the body to keep going.  I wish I could say my mind wins every time but it doesn’t.  I leave crossfit everyday feeling great, but on the days when my mind tells my body what’s what and pushes through the negative signals, its a huge burst of confidence and gives you a swagger walking out.  I love it.

What are your training goals?
Goal 1: qualify for regionals
Goal 2: qualify for the CrossFit Games

Favorite sport or activity?
Besides crossfit, its anything around water, soccer, and football

Recent adventure you’re planning?
Quantas airways will sometimes have random 4 day trips to Sydney or Melbourne at a REALLY cheap price.  They had one a month or two ago and I missed it….I’m not going to let that happen again.

Tell us something we don’t know about you?
I’ve been to Antarctica.

Longhorns or Aggies?
Horns baby!

Does your lack of a mustache hinder your performance in your chosen profession?
Since I deal with a lot of cadavers in my profession, I would say no.  A mustache would act like an odor sponge and that would not rock.

Leave the fine folks of CrossFit Austin with some parting words?
Do something everyday that makes you a better person than the day before.  Even if its something small, like reading, trying something new, or working out.  It will add up.

Mohican Warrior Challenge Prizes Announced

Elite Division:

Male Top Performance:    
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Female Top Performance:
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to  Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Male Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Female Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Scaled Division:

Male Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Female Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Beginner Division:

Male Most Improved:
1 Personal Training Session courtesy of CrossFit Austin
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin

Best Costume:

1 Hour Massage Courtesy of Massage Envy
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin