Friday, 6/24/11

Ralph D. hitting the big press!!!!


Skill – Hang Squat Snatch
WOD – 30 min cap
100 Air Squats
30 Box Jumps (20″)
30 KB Swings (53/35)
30 AbMat Situps
30 Power Cleans (95/65)
30 Wall Balls (20/14)
Run 1000m

There is nothing better than a fine cut of salmon cooked to perfection. Well, for some of us. Salmon is a great source of Omega 3’s for your paleo way of life. Here is a great recipe that will you think you just came from the coast.

18oz of Salmon filet 12P
2 lemons, sliced
1 onion, sliced
2 cloves of garlic minced
Fresh dill
3Tbs and 1tsp Olive oil 12F
48 spears of asparagus 4C

Pre-heat the grill to medium and set the oven to 350F. Cut the filet into four 4.5oz pieces and place on a sheet of aluminum foil each. Place slices of lemons, onions, dill, and garlic evenly over the four filets. Then cover the filets with the aluminum foil and set aside.

Place the asparagus on a cookie sheet and coat with olive oil and season it with pepper and Savory spice shop’s Colorado Plateau Citrus Pepper. Place in oven and cook for 15 minutes.

While the asparagus is cooking place the filets of salmon on the grill and cook for 10 minutes. Open the foil wrap and the salmon is flaky with a fork. This will make four filets at 3P, 1C, 3F. Add some steam fresh veggies to fulfill your carbs. Yummy!!

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