Monthly Archives: October 2011

11-1 WOD

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30 Seconds on 15 off

Push Up

Sit Up


Russian Swing

WOD Part 1

Deadlift 3×5 @ 65,75,85 (Plus 10 lbs from last month)


9 Minute AMRAP

3 Toe 2 Bars

6 Burpees

9 Deadlift (Rx is 185/115) We’ll scale if that is over 60% or 1rm

Cash Out…

Walk a 200

Roll Out

Courtesy of Mark’s Daily Apple

Inspired by Greek Moussaka, the flavors in this casserole of layered eggplant and ground meat might sound a little unusual, but it’s a mild dish that’s likely to appeal to everyone at the table. Plus, it’s one of those great meals that taste even better the next day. Overnight, the flavors meld together even more, the texture tastes richer and while the casserole is good hot, it’s not so bad cold, either. Primal Moussaka is the type of dish you’re going to want to eat a few forkfuls of right out of the fridge before warming the rest up.

The silky texture of the eggplant and the warm, savory flavors of cinnamon, allspice and fresh dill mixed in with the meat mimic the taste of the traditional Greek casserole. But there’s a lot that’s different, too. The cheese sauce thickened with flour that tops traditional Moussaka has been replaced with full-fat Greek yogurt that bakes into a surprisingly creamy and dense topping. The trick is mixing the yogurt with eggs and a sprinkle of parmesan cheese. There’s a little bit of chopped kale thrown into the casserole (optional, but really tasty) and although the meat can be ground lamb, it doesn’t have to be. The result is a version of Moussaka that actually tastes a little like lasagna, minus the noodles.

Intrigued? Give the recipe a try tonight!

ingredients 24

4-6 servings


  • 1-2 large eggplants, peeled (optional) and cut into 1/4-inch slices
  • 1 bunch of kale, chewy lower stems cut off
  • 1 28-ounce can diced tomatoes
  • 1 onion, finely chopped
  • 2 garlic cloves, pressed or chopped
  • 1 pound ground meat (lamb is traditional)
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon allspice
  • 1/4 cup chopped fresh dill
  • 3 eggs
  • 1 cup full-fat Greek yogurt
  • 1/8 teaspoon nutmeg
  • 1/4 cup grated parmesan cheese
  • olive oil, for sautéing
  • salt and pepper, to taste


Salting the eggplant is optional, but it will draw out moisture and prevent the eggplant slices from soaking up so much oil. After peeling (optional) and slicing the eggplant, place the slices in a colander. Sprinkle the slices liberally with kosher salt. Let the slices sit for 20-30 minutes until moisture appears on the surface. Rinse the eggplant thoroughly and blot dry.

Heat a few tablespoons of olive oil in a skillet over medium-high heat. Add several slices of eggplant to the hot oil at a time and sauté the eggplant slices, turning as necessary, until soft and just lightly browned. Continue heating oil and cooking the eggplant until all the slices are cooked. Set the eggplant aside.

frying eggplant

Boil the kale for 3 minutes. Puree the kale with the tomatoes and 1/2 cup of water in a food processor.

Heat a tablespoon of oil in a pan over medium heat and add onion and garlic. Saute a few minutes then add meat, cinnamon and allspice. Stir, so the meat browns evenly. After five minutes add the dill and the tomato mixture.

Simmer until the sauce thickens, about 30 minutes. Salt and pepper to taste.

simmering sauce

As the meat cooks, whisk together eggs, yogurt and nutmeg.

Preheat the oven to 350 degrees F.

In a lightly oiled 2-quart square baking dish, place a thin layer of eggplant then cover with the meat. Layer the remaining eggplant on top, then the yogurt. Top with additional grate cheese if desired.

layering ingredients

Bake 45 minutes, or until the top is set and golden brown. Let rest 20 minutes before cutting into the Moussaka.

Primal Moussaka1


10-31 WOD (No 4:45 or 6:00 classes for Halloween)

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100 Meter Run
20 PVC Overhead Squats
10 6 Point Burpees
5 Toe 2 Bars
Burgener Warm Up


Med Ball Squat Clean
Push Up
Double Under
*Run 100 Meters after each round

Cash Out…
10 Supermans
Roll Out

10-28 WOD

Another Saturday surprise! Come in for the fun…

Great job on “Grace” today everyone!



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10 Pull Ups

10 Push Ups

10 Sit Ups

20 PVC Overhead Squats

20 Good Mornings

20 Pass Throughs

PVC Burgener Warm Up



Then rest as long as needed and run 1 Mile for time.

Cash Out…

10 Good Mornings

One Leg Stretch

Runners Stretch

From the Whole 9 Blog

Nutrition in 60 Seconds

I eat real food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat, seafood and eggs come from, and buy organic local produce as often as possible.

This is not a “diet” – I eat as much as I need to maintain strength, energy, activity levels and a healthy body weight.  I aim for well-balanced nutrition, so I eat both animals and a significant amount of plants.  I’m not lacking carbohydrates – I just get them from vegetables and fruits instead of bread, cereal or pasta.  And my meals are probably higher in fat than you’d imagine, but fat is a healthy source of energy when it comes from high-quality foods like avocado, coconut and grass-fed beef.

Eating like this is ideal for maintaining a healthy metabolism and reducing inflammation within the body.  It’s good for body composition, energy levels, sleep quality, mental attitude and quality of life.  It helps eliminate sugar cravings and reestablishes a healthy relationship with food.  It also works to minimize your risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack, stroke and autoimmune.

10-27 WOD

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5 Burpees (six point)
5 Toe 2 Bar

500 Meter Row
*Rest the time it took to do your last row
*For every second you are short of the 1st row, do that many burpees

Cash out…
Run a 200 @ 50% effort
Sampson Stretch

10-26 WOD

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3 Strict Pull Ups

6 KB Wall Ball Subs


Arm Bar’s


Part 1

3×5 Back Squat @ 40,50,60



Thrusters/Pull Ups




Ect. Until you run out of time

Cash Out…

30,20,10 Unbroken Doubles 3:1 Singles

Roll Out

Courtesy of Mark’s Daily Apple

Savory Roasted Pumpkin with Beef Short Ribs

beefpumpkin2When bright orange, eye-catching displays of oddly shaped pumpkins take over the entrance of markets, don’t walk on by thinking that pumpkin only belongs in two places: baked into a pie or set on the porch with a candle stuck inside. Pumpkin is a seasonal pleasure to be indulged in, not only because it has a delicious mild, sweet flavor but also because it’s loaded with antioxidants, beta-carotene, vitamins C and E and potassium.

Pumpkins can be stored at room temperature for weeks and sometimes months, so they can do double-duty as a decoration until it’s time for a veggie slaughter. For eating, choose smaller pumpkins (4 pounds or less) since they have better flavor and texture. Just because pumpkins have a sweet flavor, don’t think they have to be served sweet – a sprinkle of sea salt, garlic, fresh herbs, cumin, paprika and other spices all turn pumpkin into a savory vegetable. A coating of butterolive oil or animal fat will coax the texture into being creamy, rather than stringy, and a side of beef or pork turns pumpkin into the perfect autumn meal.



To cook a pumpkin, first wash the outside then slice the top off to remove the stem, as you would for a jack-o-lantern. This makes it easier to cut the pumpkin in half. Once the pumpkin is halved, scrape out the seeds and pulp with a spoon. Roasting a pumpkin will bring out the most flavor and takes around an hour or so, depending on the size. Generously coat the pumpkin flesh in some sort of fat, season the pumpkin as you wish and then cook uncovered until soft and a bit browned.

In this recipe for Roasted Pumpkin with Beef Short Ribs the pumpkin takes less time to cook than the meat, so they’re roasted separately. Cooked pumpkin soaks up sauce and flavor quickly, so once you combine it with the meat, the two taste as if they’ve been together all along.


ingredients 23

  • 1/4 cup or more of animal fat, olive oil or butter
  • 2 – 3 pounds beef short ribs, with or without the bone
  • 1 onion, chopped
  • 4 garlic cloves, pressed or chopped
  • 1 cup red wine
  • One 14.5 ounce can of diced tomatoes or 2 cups fresh tomatoes, chopped with their juice
  • 1 cup beef stock
  • One 3 – 4 pound pumpkin
  • 1 small bunch of flat-leaf parsley, chopped
  • Salt and pepper for seasoning


Preheat the oven to 375° F.

In a large, heavy-bottomed skillet or Dutch oven, heat a few tablespoons of fat/oil/butter over high heat. Season the short ribs lightly with salt and pepper and cook about 10 minutes, turning so the meat browns on all sides.

Remove the short ribs and set aside. Turn the heat down to medium and add the onion and garlic to the pan and cook until softened, about 5 minutes. Stir in the red wine, tomatoes and beef stock and make sure to scrape the bottom of the pan so the browned bits stuck on the bottom mix in. Return the short ribs to the pot and bring the liquid a boil.

addmeat to liquid

Slice the top off the pumpkin to remove the stem then cut the pumpkin in half. Scrape out the seeds and pulp. You can cook the pumpkin as two halves, or cut it into smaller pieces. Drizzle generously with olive oil, butter or animal fat and season with salt and pepper. Place the pumpkin in a rimmed baking pan.

halved pumpkin

Cover with meat with aluminum foil or a lid and place in the oven. Cook for 2 hours, or until the meat is very tender.

Keep the pumpkin uncovered and cook for at least 45 minutes and up to and hour and half, checking periodically. Take the pumpkin out when it is soft and a little browned around the edges.

cooked pumpkin

Before serving the meat, garnish with chopped parsley and spoon over the top of the pumpkin.



10-24 WOD

Buy in…
10 Toe 2 Bars
10 inchworm pushups
20 PVC good mornings
20 overhead squats
20 pass throughs

Part 1
3×5 Deadlift 40,50,60

Part 2
Death by 10 meters

Cash out…

Runners Stretch
Roll out those legs