-2lbs Ground Beef (Grass Fed preferred)
-1lb Ground Pork (Grass Fed preferred)
-1 pack (usually ~12 ounces of uncured nitrate free bacon, Trader Joes has awesome Apple wood smoked uncured bacon)
-3 eggs from your local farmers market (not one of the 1/2 Billion eggs just recalled…)
-1 jar roasted red peppers, diced up
-1 Vidalia onion diced up and drained of any juice
-4 cloves of garlic diced up
-1/4 cup parmesan cheese if you want (not paleo)
-2 teaspoons oregano (dried) or 1 Tablespoon fresh)
-2 teaspoon dried basil or 1 Tablespoon fresh (more if you like basil 2 Tablespoons fresh for me)
– 1 teaspoon fresh ground pepper
– salt to taste (kosher)
– roughly a teaspoon as the bacon brings some of the salt
-almond meal – use some if your mixture is to moist

Get out the food processor and grind up the bacon until it is the consistency of ground beef. (I use the food processor for the onion and garlic since it is already dirty anyway…) Mix everything together and roll into your favorite sized meatballs. I like to pan fry them up in some coconut oil and finish them in the over. Serve over some spaghetti squash (check it out here with your favorite tomato sauce, salad with a balsamic vinagrette and glass of wine. Nice dessert – some fresh blueberries drizzled with almond butter.

No, it doesn’t make to much – make the whole batch and put them on a cookie sheet covered with foil and freeze them individually – then put them in a freezer bag for a rainy day – you can also use the mix for Bacon Hamburgers…

Want to add some zing to the meatballs – chop up some chipotles and mix them in for Chipotle Bacon Meatballs – unreal!!!


Each bite is a perfect combination of spicy pepper, juicy chicken and salty, crispy bacon. The MDA reader that submitted this recipe for the Reader-Created Cookbook Contest stacks up as many pickled jalapenos on the popper as they can stand for an extra-spicy version, but you can modify the recipe to tone down the heat. If you can’t find pickled jalapenos (or your local market is out of them, like ours was) jarred pepperoncinis are a perfect substitute. Simply slice off the top, clean out the seeds and slice the pepper open so the raw chicken fits inside. Wrap the bundle up with a slice of bacon and secure with a toothpick or skewer then throw ‘em on the grill. Over medium heat the poppers will take 8-10 minutes per side to crisp up and cook through. The aroma of bacon in the air will make you want to eat the poppers right off the grill, but for the sake of convenience consider making them ahead of time for the 4th of July, as they are equally delicious if kept in the fridge and served hours later.

As if this recipe wasn’t mouthwatering enough, our anonymous MDA reader had to take it one step further by suggesting we dip the poppers in our favorite creamy dressing. Since we happened to have a batch of homemade Ranch dressing in the fridge we gave it try. Not to be overly dramatic, but the combination of cool, creamy dressing with the spicy, salty popper was pretty much like heaven.

With or without dip, these Spicy Chicken and Bacon Poppers are our new favorite appetizer and we can’t wait for the 4th of July to serve them up again!

Ingredients:

ingredients 37

  • Makes 6-8 poppers
  • 1 large chicken breast
  • 6-8 pickled jalapenos or pepperoncinis
  • 3-4 strips of bacon

Instructions:

Cut chicken breast into 1? cubes. Marinate the chicken with salt and pepper, jerk seasoning or your favorite seasoning and oil.

marinatechicken

Place 1-2 slices of pickled jalapeno on each piece of marinated chicken or slice open a pepperoncini and put a piece of chicken inside.

stuffchixinpepper

Wrap 1/3 – 1/2 of a piece of bacon around the chicken and secure each popper individually with toothpicks or spear multiple poppers on a skewer.

skewer

Over medium heat, grill the poppers until the chicken is cooked through and the bacon is crisp, about 8-10 minutes a side.

chickenpoppers2

And if you’re so inclined…

Homemade Ranch Dressing

  • 1 cup mayonnaise
  • 1/2 cup buttermilk
  • 1 garlic clove, minced and mashed into a paste
  • 1/3 cup finely chopped fresh herbs (chives, parsley, dill or a blend of all three)
  • 1 teaspoon celery salt
  • salt and pepper to taste

Whisk ingredients together. Taste, then tinker with it until it tastes good to you. Kefir or Greek yogurt can also be used, apple cider vinegar can make it more acidic, and additional spices can be added.


[uh-koun-tuh-bil-i-tee] –noun, the state of being, liable, or answerable. An obligation or willingness to accept responsibility for one’s actions

6 syllables – that’s it. This one word has done more for me at the CrossFit box than any other six things. Like many, I came to CrossFit somewhat curious – what was it all about, what are the methods behind it, can I do this having never done Olympic Lifts before. Let’s see; front squat, overhead squat, snatch, clean and jerk, split jerk…and a whole bunch more — I had been tapering exactly 40 years for these – that was stuff other people did. But I dove in and loved it – gains initially came pretty quick. I’m not really good at anything, but I can suffer, which I found to be pretty useful in CrossFit as I am sure you have been on the suffering side a time or two at the box.

I saw people write their goals on the wall, trainers would harass me – “Meegs write your goals on the wall,” I didn’t – although I think about everyone else did. I wasn’t there yet. I kept telling myself I really knew what I wanted to do and where I wanted to go – I believed the load of crap I was selling myself. I didn’t want to be accountable. I wasn’t ready to accept responsibility for my actions, because we have all seen that what you do outside the box will translate into your performance inside. Sleep sucks = shitty WOD, bad nutrition – same result, and the list goes on…I wanted it to be somewhat divorced from the “rest of my life.”

I was sitting in a meeting that was, let’s just say it wasn’t the best use of my time (or at least that is what I thought…) when I started to write down a few things about CrossFit. It started out really simple – “XFit Goals…Back Squat 300lbs, Front Squat 205lbs, Deadlift 400lbs”…and the list went on. The more I wrote the more empowered I felt. I filled an entire page and suddenly I didn’t want the meeting to end!! “Row 2K sub 7 min, Fran Sub 5min, Get Multiple Muscle Ups…” It was then I realized, what I am doing now IS the rest of my life – and the reality check knocked on the door — everything is linked…you can’t get away from it by wishing or ignoring it away.

There it was – I was now accountable, I had CrossFit goals with a deadline to achieve them. I was excited to tell my wife and show her the list. I looked at things differently at the Box – I wrote things down and tracked the weights I was using – not to be obsessive, but because I had not tracked them before and found myself stagnating at the same weight as an excuse – ‘…I think I did 95lbs last time but I am not sure, so I’ll just do that weight again…’ I badgered the trainers for technique on Olympic lifts, especially OHS – which I still suck at…And the next time the trainers asked what is your one Rep Max (1RM) for deadlift – I knew what it was instead of the standard “uhh dunno, what should I do…”

The goals have changed, and they should – both short and long term – being accountable has not. Who I am accountable to has evolved – it was just me, but I realized that was way to narrow. My accountability has translated to my wife, children….and their children. I plan on being the Grandpa who takes the grandkids hiking, skiing, windsurfing, when I am ‘older than dirt…’ I WILL dance with my great-granddaughter at her wedding – who knows if I will live that long but if I do, I plan on being functional and independent. I will be there for my wife, whom I don’t deserve but thankfully she hangs around anyway. I am accountable to my Airmen and our Nation – I will give it 110% all the time and always be ready to deploy. I am accountable to all the CrossFitters at the Box – it is a community like no other.

Take the leap – write your goals down, post them on the wall behind the couch, blog them, talk about them – and make yourself accountable. Maybe the accountability is to just you, maybe your family, friends, to the members of your team, co-workers, or maybe it’s your fellow Trident CrossFitters, I don’t know. What I do know is that there is power behind those 6 syllables.

Meegs


Tired of hamburgers – try a lamb burger

1lb ground lamb
1 egg
spices – salt, pepper, oregano, mint, basil – you can mix it up here with what ever you have / want
– 2-4 tlbs of minced onion
– 2 cloves garlic mined
– mix it all up, make burger patties and grill them up…

I have added roasted red pepper, feta (not Paleo…), and fresh spinach to the mix as well


Prep: 25 min, Bake: 60 min
Oven: 350, Makes: 6 servings

Ingredients:
1½ lbs butternut, buttercup, or banana squash***
1 large onion, sliced & separated into rings (1 cup)
1 TBS butter
1 med pear, peeled and thinly sliced (1 cup)***
Sprinkle of salt
3 TBS fine dry bread crumbs***
3 slices bacon, crisp-cooked, drained, and crumbled
2 TBS chopped walnuts***
1 TBS grated Romano or Parmesan cheese***
1 TBS melted butter
2 TBS snipped fresh parsley (opt)***

***Paleo substitutions:
– Any type of squash will work, but you may have to adjust cooking time
– 1 pear may not make a full cup, but don’t worry it will be enough
– For the crumble topping use almond flour instead of bread crumbs and
skip the cheese (although, it is very minimal and makes it tasty!)
– I always use dried because that is usually what I have (but only a sprinkle)

Directions:
1. Peel squash; slice crosswise into ½ -inch slices. (If using butternut squash, first cut the squash in half lengthwise.) Remove and discard seeds. Set squash aside.

2. Cook onion rings in the 1 TBS hot butter for 5-10 minutes or until tender.

3. Arrange half of the squash slices in the bottom of an 8x8x2 –inch baking dish. Top with half of the pear slices. Repeat layers. Sprinkle lightly with salt. Cover with the cooked onions. Bake, covered, in a 350 oven about 45 min or until nearly tender.

4. Meanwhile, in a small bowl, combine bread crumbs, bacon, walnuts, cheese, and the 1 TBS melted butter; sprinkle over vegetables. Bake, uncovered, about 15 minutes more or until tender. If desired, sprinkle with parsley.


– Easy fast and the other red meat…
Get a boneless leg of lamb – 2.5 lbs will feed a family of 4-5
Coffee – 2 tablespoons
Rosemary – 1 tsp crushed up
Thyme- 1 tsp
Garlic (fresh) – 3 cloves minced
Salt – 2 tsp (Kosher)
Pepper – 1.5 tsp fresh

Preheat oven to 350

Mix about 2 tbl spoons olive oil together and add garlic – coat leg of lamb with it. Mix together the rest of the spices and coat lamb. Throw it on a roasting pan (covered with tin foil for easy clean up. Time is roughly 30 min per lb. – internal temp ~120 for med rare

Serve with mashed cauliflower (boil or steam a head of cauliflower, throw in some granulated garlic and butter, mash up with mixer or immersion blender), salad add some vino…


1Rm Deadlift Max,  Yikes  “that always hurts my back”.  A very common thought for lots of people, well … Not likely when you warm up properly and lift correctly.  The deadlift, when done correctly, is an amazing lift in terms of the full body strength gains it provides as well as how much it can help relieve back and neck problems…..remember a weak posterior chain is the cause of so many of these problems…..and NOTHING strengthens the posterior chain better then a properly executed deadlift. However……sometimes when we are trying max efforts “properly executed”  is all but forgotten at the expense of just picking heavy S&!*T off the ground. So make sure you are really well warmed up core to extremity and make sure you go through a nice deadlift progression to prepare for the heavier efforts.

[youtube]https://www.youtube.com/watch?v=vue17RjRhwM[/youtube]


“Turkey Chipper”

50 of each

Row 50m x 50 (2500m) can scaled to 1500m

KTE

box jumps 20″

Double Unders

thrusters 65/45

push-ups(hands of the ground at bottom)

any order, but each movement must be completed before

moving to the next