Orange 'Divine' Chicken

Four 6-ounce boneless chicken breast
salt and pepper
2 tablespoons Coconut Flour
2 tablespoons EVOO
1 medium shallot, finely chopped
1 1/3 cup chicken broth
1/4 cup orange juice
2 tablespoons honey
2 tablespoons butter

Season chicken with salt and pepper and lightly coat with Coconut flour.

In a large skillet, heat 2 Tbsp of EVOO on medium heat. Add chicken and cook for 6 mins on each side trying to turn only once.  Transfer to a plate.

Add remaining 1 Tbsp of EVOO and the shallot to pan and cook, stirring, for 2 minutes. Pour in the chicken broth and bring to a boil; lowe the heat and simmer until reduced by 2/3. Add Orange juice and honey and season with salt.

Transfer chicken to cutting board and thinly slice.

Stir butter into the skillet sauce and spoon over chicken.  Serve with brown rice.
Return the chicken and any juices to the pan to reheat, turning.  Transfer the chicken to a cutting board and thinly slice each breast on the diagonal.

Almond Peanut Butter Pancakes

I am taking a few cues from friends and deciding to post some recipes that I create or adapt from others. Most of my recipes will be 'Primal' not Paleo because I can't live without dairy. Besides dairy is a great source of protein.  My other recipes will follow 'Zone' philosophies though I will not be strict.  I find myself a happier camper if I vary my foods and don't follow strict guidelines.   Tonight I adapted a Peanut Butter Pancake recipe from an old schoolmate's (follow basketball team member) Blog.  I thank Gill for the inspiration.  I also took the basic Paleo Pancake from Robb Wolf and combined the two ideas.  So here it is: 

Almond Peanut Butter Pancakes
1 cup Almond Flour
1/8 tsp Vanilla Extract
1/8 tsp cinnamon
2 Eggs
1/4 cup water
1/4 cup Milk
small tablespoon of Peanut Butter
small tablespoon of Almond Butter
(small= enough PB or AB so you get one heaping tbsp)

Melt butter in a pan and cook pancakes as normal.

Keith really like these but I felt they would better as base for a dessert. I might come up with a berry recipe to top these in the near future.

Enjoy!!

Oly Class

Snatch

75LB

Clean and Jerk

105LB  PR

Deadlifts

135lb-155lb-165lb-165lb-165lb-165lb-165lb-165lb-165lb-165lb
10-7-7-7-5-5-5-5-5-5

Deadlift 1RM   205LB

Back Squat 1RM 155LB

AMRAP 12 mins
7 Dumbbell Thrusters (20lb each)
7 Pullups

9 Rounds + 7 Thrusters

Hang Snatches

Oly Class was full squat Snatches

75 LB PR

Sounds weak but then I am on the overhead squat.  I use has never been Snatching over my head but catching it in the full squat and bringing it back up.

Venting!!!

Since no one really reads my blog, I feel it’s somewhat safe to vent here with out directly hurting someone’s feelings. (This is a ‘kinder’ outlet than posting it on Facebook as I really want to do). If they happen to read this then….that’s their nosey fault.

I haven’t been to OCCF in 3 weeks for two reasons: 1) I had Positional Vertigo that was ongoing but became really bad for about two weeks. 2) The programing at OCCF SUCKS!!!! In my opinion, it seems since the Open WODs for the Games started the daily programing WODs have become WEAK!! Yes, I said it, WEAK!! They all seem to be body weight or metcon WODS. WTH!! I am not there to lose weight. I am there to improve my overall fitness and I can’t do that if I am doing a bunch of bodyweight workouts for a month. Besides I pay to be trained. I don’t need training in my body weight movements (that is if I actually got any real training at OCCF). I need training on the Olympic movements or gymnastic movements but how can I do that if the WODs are pull-ups/pushups/ box jump/ air squat combinations. If it’s not a body weight WOD then it is a weighted shoulder press. It’s amazing how many people at OCCF have shoulder issues. (me included)

Example of today’s WOD:

As many rounds as possible in 20 minutes of: 30 Box Jump - 24" Boxes

20 Push Presses 115 lbs

30 Pull-ups

I haven’t been sitting on my booty for the last 3 weeks. I have been going to the Globo gym that cross fitters seem to despise soooo much. At least I can get a decent work out there!!! I can’t drop the weight so I can’t go heavy but then it’s forcing me to do a 195lb deadlift with perfect form. At least it’s a goal that will help me reach my 225lb mark. Today I think I will do Cleans or dumb bell snatches depending on bar I can get on….that is the only down side of Globo gym.