Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
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Happy Saturday, Athletes!
Please remember to submit your scores for 17.4 If you need to re-do the workout, or would like to do it for the first time, please remember to sign up on MBO.
Ever have a craving for some simple, tasty, nuggets that won’t destroy your gut? Russ Crandall has created a paleo-friendly recipe that is the bees knees! To visit his website, please check it out HERE where every Tuesday he posts a new recipe.
Gluten Free, Paleo Chicken Nuggets
2 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
1/2 cup dill pickle juice
1/4 cup arrowroot starch or tapioca starch
2 tsp paprika
1 tsp black pepper
1 tsp salt
2 eggs, beaten
1/4 cup lard or refined coconut oil, more if needed
1. Combine the chicken pieces and pickle juice in a resealable plastic bag; marinate for at least 1 hour but up to six hours. When the chicken has finished marinating, strain it through a colander to drain out the extra pickle juice. Move the chicken around to make sure it drains properly. As the chicken drains, prepare your breading by combining the starch, paprika, black pepper, and salt. Beat the eggs in a wide bowl and set aside.
2. Preheat your oven to 250F. On your stove, warm the lard or coconut oil in a cast iron skillet over medium heat for 3 minutes. In a mixing bowl, toss the chicken pieces with the starch mixture until evenly coated. With your fingers, dip a starchy chicken piece in the egg, shake off the excess egg (eggcess!), then carefully add it to the oil. Repeat until you have filled your skillet; be careful not to overcrowd the chicken pieces. Fry the chicken until cooked through, flipping every 2 minutes, about 6-8 minutes per batch.
3. As you finish each batch, place the cooked pieces on a plate lined with paper towels; put them in the oven to stay warm. You should be able to cook the chicken pieces in about 3 or 4 batches, depending upon the size of your skillet. The oil should reach halfway up the chicken pieces while cooking, add more oil if needed. Be sure to watch the heat, as the skillet will get warmer over time; adjust heat as needed. You’re looking for an oil temperature around 350F. Use a splatter screen to prevent splattering.
4. Serve warm with ketchup, barbecue sauce, or honey mustard.
ENJOY!
