Sugar and spice and everything nice…Wait, nix the sugar.

Home/CrossFit Ktown Knoxville, Uncategorized/Sugar and spice and everything nice…Wait, nix the sugar.

Sugar and spice and everything nice…Wait, nix the sugar.

Blake and his MetCon face.

Blake and his MetCon face.

Warm-Up: Tire Drag 20m, 10 Pull-Ups, 10 Air Squats, 5 Chin-Ups x2

Squat: 5 Reps @ 80%

Front Squat: 5 Reps @ 80%

MetCon – 5 Rounds for Time:
5 Deadlifts (135/95lbs)
10 Burpees

Finisher: GHD Obliques 3×10 each side

Paleo is still going strong (at least it better be) so of course you can count on us for the Paleo Wednesday recipe. I know a lot of you heart your Crockpot, especially since eating Paleo, so this one goes out to you guys. We send our thanks to the “Everyday Paleo” website for their recipe donation.

P.S. Let’s encourage and high five CrossFit Ktown’s newest members: Jimmy Barna, Kathryn Herrerra, Leah Holbrook, and Jeanie Alley! We are so happy to have you as part of our family!

Let’s get to 25,
<3 Coach Miss J

Crock pot it up.

Crock pot it up.

Garlic Beef Stew
1.5 – 2 lbs of grass fed stew meat
1 yellow onion diced
4-6 carrots diced
4-6 stalks of celery diced
6-12 mashed cloves of garlic (I used the jarred crushed garlic from TJ’s)
palm full of ground marjoram
sea salt and black pepper to taste
1 small can tomato paste
splash of chicken broth

Throw it all in your crock pot, mix well, and cook all day on low.  It’s a lot of garlic but it mellows from the long cooking time and your house will smell amazing!

Mashed favorite.

Mashed favorite.

Savory Cauliflower Mash
1 giant head of organic cauliflower steamed until soft
big hunk (that’s a technical term) of Kerrygold Irish butter
palm full of turmeric powder
sea salt and white pepper to taste

Blend all ingredients in a food processor.  You can leave a little lumpy for texture.

Ben working hard on some burpees.

Ben working hard on some burpees.

By | 2017-04-25T14:39:55+00:00 March 3rd, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Coach G March 4, 2010 at 7:07 am

    Let me get the comments kicked off since Taylor and Brandon are MIA…

    I’ve made that mashed cauliflower thrice now. It’s straight sexy.

  2. Coach CBo March 4, 2010 at 8:04 am

    yes, it truly is. I believe their absence is due to the CrossFit WODs coming out.

  3. forrest March 4, 2010 at 8:05 am

    i do cauliflower rice…tastes great when you mix it with some onions, red, and green peppers for a paleo chicken nacho. ps..would goat cheese be considered paleo?

  4. C$ March 4, 2010 at 9:43 am

    Mmm..always looking for more crock pot receipes, and cauliflower has definitely been a wonderful substitute for potatoes the past several weeks, especially in shepherd’s pie. And that chicken nacho sounds good Forrest!

  5. Doug with the Sick Dance Moves March 4, 2010 at 10:03 am

    Haven’t tried cauliflower rice. Would like to have a party where we all make the cauliflower based pizza.

  6. forrest March 4, 2010 at 2:52 pm

    mmmmmmm….cauliflower based pizza. i can dig that

Comments are closed.