Paleo Fun

Travis demonstrates a dolphin burpee for us!

Warm up: 10 Dislocates, 10 Squat Jumps for Height, 10/7 Games Style Push-Ups, 10 Leg Swings (all directions) x3

Snatch + 2 Overhead Squats: Work Up to Heavy Single

MetCon – AMRAP 12 Minutes:
10 SDHP (95/65lbs)
25 Sit-Ups
4 Muscle-Ups

Happy Cinco de Mayo everybody! Hope you didn’t/ don’t throw up today, unless you are at Ktown using the puke bucket.

So as this is the first week of Paleo that means we have a Paleo recipe for you all to try. Today’s recipe comes from Everyday Paleo and it looks fabulous. I can’t wait to make it myself! Now don’t forget to get your logbooks checked this week if you want to be eligible to win the challenge. Myself, G, or CBo must initial them! Bring any questions to us you may have about what you’re eating or anything else you’re feeling during the challenge.

Curried Meatballs

Looks so good.

3 lbs ground beef
1 cup finely diced red onion
1 cup apple finely diced
1 egg
2 tablespoons curry powder
½ tablespoon sea salt
Fresh ground black pepper to taste

Preheat oven to 400. In a large bowl, place all of the meatball ingredients and mix well.  Using your hands form into meatballs just a little bit bigger than a golf ball and place into a large glass baking dish.  Bake for 25 minutes.  Makes 24 meatballs.  While the meatballs are cooking prepare the sauce!

Curry Sauce
2 tablespoons coconut oil
1 teaspoon crushed garlic
1 tablespoon raw organic honey (optional)
1 tablespoon curry powder
2 tablespoons tomato paste
½ cup chicken broth

In a large skillet saute the garlic in the coconut oil over medium heat for 2-3 minutes. Add the honey (optional), curry powder, and tomato paste and whisk together.  Add the chicken broth and continue to whisk until the sauce is smooth.  Bring to a simmer.  After the meatballs come out of the oven, add them to the sauce in the skillet and coat well.  Cover and cook for an additional 5-10 minutes.  Serves 6-7.

Eat hearty,
<3 Coach Miss J

By | 2017-04-25T14:39:09+00:00 May 5th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Dani May 6, 2011 at 11:01 am

    Oooohhh yummy!! I can’t wait for Caleb to make that! :-)

  2. Brandon May 6, 2011 at 11:21 am


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