Rest day or www.chicagoendurance.com
Paleo Chicken Pot Pie
-Erin O’Brien
4 servings
For the crust:
1 cup almond meal
1 egg
1 tsp olive oil
For the filling:
2 cups shredded cooked chicken
1 medium onion, diced
2 medium carrots, diced
2 ribs celery, diced
2 cloves garlic, minced
2 cups low sodium chicken broth
1 teaspoon each: dried oregano, parsley flakes
olive oil
salt & pepper to taste
Preheat oven to 350F. Brush the bottom & sides of your baking dish with olive oil.
For the crust:
Mix almond meal, egg and olive oil together in a small bowl. Place mixture on a silicone baking mat and fold other end of mat over mixture. Use rolling pin to roll mixture out to about ¼-inch thickness – making sure it is large enough to cover your baking dish. Set crust aside until ready for use.
For the filling:
Heat a couple tablespoons of olive oil in a skillet over medium heat. Add the onion, carrots and celery and sauté until the onion is translucent. Add the garlic and dried spices, salt & pepper and stir to mix. Next add the cooked chicken and the broth and bring to a simmer. Allow the mixture to simmer until the vegetables are softened and some of the broth has reduced. Taste for seasoning and adjust as necessary.
Pour the filling into the baking dish (I use an oval 2qt dish). Gently position your almond crust over the filling, folding any excess back over the crust. Cut a few slits in the crust to allow steam to escape while baking. Place in the oven and bake until crust is crispy and beginning to turn golden (approximately 20 minutes). Remove from oven and enjoy!
Active rest day. Found 1rm clean
135-155-175-185-195-200(25# PR)
Found 1RM Snatch:
135-155f-155-165pr-170f
Working tall snatch @ 45# between attempts helped a TON.
@Carp — you’ve got more in you.
Hopefully this vid is up for a little while longer on Rogue Columbus’ website (Feb 23rd blog date) but good lord look at Kendrick Farris on this 400#+ clean & jerk in SUPER slow mo. Great example of the mechanics we all are striving for and I LOVE the concept of an overhead squat for the jerk. Never thought to try that but not sure doing 2 full heavy squats (front in the squat clean and overhead on the jerk) is within most of us but hey if you can overhead squat more than you can jerk may be worth some practice……
link is – http://www.roguecolumbus.com/
211kg or a small car is the weight on that c&j
CF St. Paul
Warm up:
2 rounds, 12 reps of press, pull-ups and air squats
500m Row, 1:55:04
WOD
10 Rounds:
1 rope ascent
29 squats (Rx 63#)
20m farmer walk (Rx 50#)
30:44
Skill WOD:
Modified “Nate”:
20 min AMRAP,
2 muscle-ups (regular standard)
4 HSPU
8 box jumps @ “30
10 rounds + 1 MU
Went at this at a conversational pace, watched Carp and Beery set some PRs. Tried to string the MUs together but grip slips when I get to the bottom of the second rep. Lots of fiddling around with the straps as I put the rings on the pull-up bar. Shoulders smoked, but only broke up HSPU and failed MUs on the last round.
Post: 3×10 GHDs, 3×10 Reverse Hypers @ #90, mobility–lacrosse ball, rack squats, assisted squat
Modfied workout to box jumps instead of heavy KBS since back is still tight from cleans, and saving it for sectionals training on Sat.
Yoga tonight.
Just noticed that the last part of the recipe is missing from the post above. Here it is in its entirety:
Paleo Chicken Pot Pie
4 servings
For the crust:
1 cup almond meal
1 egg
1 tsp olive oil
For the filling:
2 cups shredded cooked chicken
1 medium onion, diced
2 medium carrots, diced
2 ribs celery, diced
2 cloves garlic, minced
2 cups low sodium chicken broth
1 teaspoon each: dried oregano, parsley flakes
olive oil
salt & pepper to taste
Preheat oven to 350F. Brush the bottom & sides of your baking dish with olive oil.
For the crust:
Mix almond meal, egg and olive oil together in a small bowl. Place mixture on a silicone baking mat and fold other end of mat over mixture. Use rolling pin to roll mixture out to about ¼-inch thickness – making sure it is large enough to cover your baking dish. Set crust aside until ready for use.
For the filling:
Heat a couple tablespoons of olive oil in a skillet over medium heat. Add the onion, carrots and celery and sauté until the onion is translucent. Add the garlic and dried spices, salt & pepper and stir to mix. Next add the cooked chicken and the broth and bring to a simmer. Allow the mixture to simmer until the vegetables are softened and some of the broth has reduced. Taste for seasoning and adjust as necessary.
Pour the filling into the baking dish (I use an oval 2qt dish). Gently position your almond crust over the filling, folding any excess back over the crust. Cut a few slits in the crust to allow steam to escape while baking. Place in the oven and bake until crust is crispy and beginning to turn golden (approximately 20 minutes). Remove from oven and enjoy!
The CIRC heat times have been released. We’re rollin’ deep!
http://www.chicagoindoorrowing.com/erga.htm
If you’re looking to carpool arrive at the box at 6:45am. We’ll be heading out to Chicago State by 7:00am.
If you have a CFCE Urbanathlon shirt or CFC t-shirt be sure to wear it.
Happy Birthday Ali G!
I hope you have the best day and a blast in London!
Skins, Amy A and I went to see George’s play last night.
He was the title character in “Gastrong the Musical,” which is a spoof on Beauty and the Beast.
First of all, the play was hilarious. Secondly, George was amazing. He’s a great actor, super-funny and has a really good singing voice. We were all very impressed.
I can’t wait to see what George is doing next.
PS- watch for Skins to post as Gastrong from now on. The strongest in the land with the best physique…
Nice! Mike you beat me to it. I was just about to post the link. Check it out everyone. Make sure you check to see what time you should be leaving on Saturday or carpooling!
Where your CFC Gear!!
Can you wear headphones during the rowing event on Saturday?
Erin this looks AWESOME I can’t wait to try this…now to get a silicone mat
yesterday’s WOD
w 55# bar= 19:19
not as bad as I thought it would be
If you’ve already made all of Erin’s recipes and are looking for something new, Google has just made it easier. They will have a “Recipe View” where you can filter recipes by ingredients, prep time, calories, etc.
http://www.engadget.com/2011/02/24/google-pulls-recipe-view-out-of-the-oven/#
Angie
100 Pullups
100 Pushups
100 Situps
100 Squats
Time – 14:45
Pullups were 50+10 reps x 5 sets & done in 3:40
Pushups 3×10 reps then 5s,3s,2s,singles & done in 6:20
Situps – unbroken & done in 3:00
Squats – unbroken & done in 1:45
Haven’t done this one in a while and as forecasted the pushups were a majority of the wod
@Mike or Erin,
Jared is rowing in the Junior Men heat at 2:45. Is he apart of a team challenge earlier?
@Terry – Please have Jared email me his 2k row time and I can let you know if it looks like he is one of our top 5 rowers.
Good luck to all the rowers on Saturday! I’m so excited for you and know you will do amazing! Jean – You’ve worked so hard you will be great! Please post on the blog after the event so I can check in from London this weekend. I want to see a ton of PRs! I will be cheering from across the pond for you :o)
Got in two WODs tonight before my trip.
2K row: 8:09.3 PR
Previous (6 weeks ago): 8:15
The F*ing Fabulous Forty chipper: 16:18
Thanks Joy and Tery for coming to workout with me tonight. The cake was awesome! T-it was highly entertaining as usual :o)
Bryce – Thanks for the serious push and for counting correctly, and for my birthday WOD. It kicked my butt and I LOVED it!
Thank you to everyone for wishing me a happy birthday. My CFC family is the best!
Oh – The chipper was @ 55#
Not sure if this WOD had a name but its the 21,18,15,12,9,6,3 of strict pullups/handstand pushups.
16:19 – pullups were fine but the handstand pushups need some work. First 21 unbroken but thinking back that may have been a mistake.
Making this paleo chicken pot pie right now, with three changes: instead of chicken, I’m using leftover cooked trout, that my husband caught; my can of chicken broth is only 14 ounces, so I added 2 ounces of almond milk, for more of a white sauce effect; and a cup of frozen peas, added in. We’ll see how it turns out! (So far, I’ve really enjoyed every recipe I’ve used almond flour in, in place of wheat flour. Love that nutty flavor.)