Floor Press 5, 5, 5 reps @ 40%, 50%, 60%
(Please print out your worksheet and bring it in)
Followed by three rounds of:
1:00 Minute pull-ups, :30 second rest
1:00 Minute burpees, :30 second rest
1:00 Minute dumbell thrusters, :30 second rest
Post reps and loads to comments.
David S. officially known as "Loco-D", completing "Nasty Girls" as Rx'd.
You've asked for it, well here it is: recipe modifying 101
Because we practice Paleo "real food" and Zone eating in our house hold, some paleo recipes must be altered in order to have a balanced block count. There are many wonderful Paleo recipes, however many are not near the zone blocks needed. Below is an example of how I achieve this balance from a paleo recipe.
I change recipes all the time, depending on what blocks I need. The trick is knowing what blocks you need before you begin. For instance, I will post here an original paleo mayo recipe and then how I changed it to fit my needs.
Original Paleo Mayonnaise:
Ingredients:
- 1/3 cup olive oil /coconut oil or walnut oil
- 1 raw omega-3 egg
- 1/2 tsp mustard powder
- dash cayenne
- 1 tsp lemon juice
Preparation:
Crack the whole egg into a blender. Add spices and lemon juice. Slowly, slowly, slowly add the oil, blending continuously. Add more oil on the minute every minute (sounds like a WOD, who wrote this), making sure that the oil is all used up by the 5th minute. This will ensure the mayonnaise is creamy.
Blocks: 1 TBS = 9 fat blocks
Looking at that, I would never be able to make that worth fitting into a zone meal. So what to do? Change it! Here is how I would change this recipe to fit my needs.
Considerations:
What are you using your mayo for?
How much will you need?
Is there fat in any other part of the dish?
Will I want to use this mayo again on another dish this week?
Lets assume I want to make the lovely chicken salad on the fuel page. In that recipe I need 7.33 blocks of fat from the mayo. The recipe makes 4, 3 block meals. I'm going to double that up, cuz I like to have extras in the fridge. So I'll need 14.66 blocks of fat from the mayo. There is fat in another part of the dish in the form of almonds, if I choose to I can eliminate or add almonds to adjust the fat needs of the mayo. I love almonds though, so we'll leave it as is. I don't want to have to measure out the mayo twice, so I will not make more then the 14.66 blocks.
After you have figured all that out, it's time to start gathering the ingredients. I don't like the taste of coconut oil in mayo so I'll stick to just olive oil. I also learned that I prefer yellow mustard (the kind you put on hot dogs) to mustard powder. Finally, I know that 1tsp of lemon juice just isn't going to be enough so I grab a whole lemon (fresh lemon is key folks).
My new ingredients:
- 1 raw egg (1P)
- 5 tsp olive oil (15 F)
- 3 TBS yellow mustard
- 1/2 lemon (0.5C)
- dash of cayenne
Prepare in exactly the same way. Total zone blocks is 1P, 15F and 0.5C. So now what? All I needed was 14.66 F? I would (because I'm loco, like David) delete from the recipe 1 oz chicken (1P), 3-5 slivers of almonds (0.33 F) and 0.5C worth of the raisins. Voila', a perfectly transformed recipe. Want to come come over for lunch?
