SF Parkour and Crossfit Marin

It's amazing what these people can do!

Guinness World Record Human Flag Dominic Lacasse Part 3

Yummy Paleo Recipes - More than just twigs and seeds!

Beef, Mushroom and Asparagus Stir Fry (photo below)

1 small onion

1 lb / bunch of asparagus

6-8 mushrooms

8-10 oz Extra lean beef sirloin steaks
Pepper

1tbsp low sodium soy sauce, or lemon juice.

Dice the onion, wash and slice mushrooms and sauté them in a large frying pan until tender.

Trim the asparagus , cut them in half, and microwave them on high for 3 minutes...just to tenderize.

Cut steaks into strips, chuck them into the pan and stir fry them. When they are pink throw in the asparagus and continue cooking for 5 more minutes, add in lots of pepper and your favorite spices (I love garlic!) , and splash in lemon juice or soy sauce at the end. Voila!

Almond Encrusted Haddock (sorry no picture!)

4 Thawed haddock fillets

Cooking Spray

1/2 Cup Ground Almonds
Garlic powder

Chili Powder

Pepper

Salt

Preheat oven at 425°F

Line a baking sheet with aluminum foil, spray foil with non stick cooking spray, or a Misto filled with olive oil

Thaw Haddock fillets (if frozen) , then remove excess water from fillets by patting them with paper towel.

In a shallow (soup) bowl mix 1/2 cup of ground almonds, 1tsp pepper, 1tsp sea salt, 2 tsp garlic powder, 2 tsp chili powder. Mix together with a fork

Coat haddock fillets with cooking spray, press into almond mixture, use a spoon to sprinkle some on top and pat onto fillet...don;t rub or it'll get messy!

Once the fillets are coated place onto baking sheet and bake 10-12 minutes ...last 2 mins on broil if you want a crispier top.

Nectarine Fruit & Berry Crumble (see photo top left)

You can put whatever you want in here!

I used

6 nectarines slices

1/2 cup blueberries

2 rhubarb stalks from the garden

Raspberries (just a handful...fist time our raspberry bush yielded fruit!)

Fresh mint leaves from the garden (meh...about 4, minced)

Chop everything up and toss them in a 9 X 9" pans that was sprayed with cooking spray

Drizzle a tablespoon of honey over the fruit.

Mix together in a separate bowl:

3/4 cup ground almonds

1/2 unsweetened shredded coconut

Cinnamon to taste.

Distribute evenly over the fruit. bake at 350°F for about 33-35 minutes.

Turkey Zucchini Meatloaf (Photo top right)

My hubby loves this one.

Preheat oven to 350°F, spray a loaf pan with cooking spray

1lb Ground Turkey

1 medium zucchini chopped

4-5 Mushrooms sliced

1 large egg

1 small onion diced

1 slice of Ezekiel Bread (flourless bread made from sprouted grains.) picked apart into crumbs*

Spices/herbs of choice (I used cumin, garlic, pepper, cilantro...1tsp each)

Put everything in a bowl and squish together with your (clean) hands

Plop into loaf pan and bake for 35-40 mins.

So easy!

That's it for now! Enjoy!

*www.foodforlife.com

Bluberry Blaster Mystery Shake

Here's a shake I've been making for past little while that is surprisingly yummy even though the mystery ingredient may seem ... odd.

Chuck the following in a blender:

1 scoop vanilla protein powder*
3/4 cup organic or local blueberries
1 Tbsp raw or roasted almond butter
A handful of ice
A big fistful or organic baby spinach leaves (really!)

Cover the lot with some cold water , blend until homogeneous. Drink immediately or store in an airtight drink container in the fridge and have the rest later.
Note that when you have it right away it look purple because of the berries, but if left in the fridge for a while that incognito spinach shows it's true colours and the shake will look green, and somewhat unappetizing...

Drink Up!


* Chose a protein powder that has the least amount of crap in it, or if you prefer you can use pasteurized organic egg whites.

A Little Goes A Long Way

Can't afford a membership? No worries.... you can easily set up your own little CrossFit at home. Ok, it is true that working out at home will not provide you with the expert guidance of a trainer, the contagious motivation of others that helps push you the extra mile, and depending on the set up can be weather dependant, but you can set up a workout space almost anywhere.

With a little handywork, a few bucks and a little space you can get a solid workout in at home.

A few dumbbells, a kettlebell or two, some rings, a plyobox or a stair, a mat, a skipping rope, a chin -up bar if you have the room, and a space to run to that you can measure, then you're in business!

Burpees, push ups, lunges, pistol squats, air squats, sit ups, walking lunges, jumping squats, back extentions, handstands, and oodles of other body weight exercises are 100% FREE...and extrememely portable ;)

At home I have a sweet summer set up outside: some KBs, my dad made me a plyo box (thanks Papa!), bought myself a pair of rings, a TRX, some dumbbells , skipping rope, and a few other things and on days when I can't get to CrossFit Montreal or Club Mansfield, I can workout at home.

So you don;t need much to get your WOD on, just a little space, imagination, and a dad as nice as mine.