Workout of the Day:
Ring Dips
Perform three sets for max reps. Rest three minutes between sets.
and then,
Three rounds for time of:
25 Burpees
100 Meter Farmer’s Carry (2 x 32 kg/2 x 24 kg)
Paleo Scallops Recipe
Written by Mark Riebel
“Breaded” Scallops and Steamed Artichokes with Paleo mayonnaise dipping sauce
Always on the lookout for more interesting paleo cooking, here’s a great concoction I put together recently that fed me and my girlfriend really well. First, here’s your shopping list:
1 lb. wild sea scallops (these are pretty large and a pound is 12-15 of them)
1-2 cups almond meal
2 artichokes
2 omega-3 eggs
Olive and/or coconut oil
Mustard seed or just some Dijon mustard
Black pepper, dill, cayenne pepper, garlic, or any other spices that you like
Start off by steaming the artichokes. Fill up a large pot with about 1-2” of water, put the artichokes in, cover and boil. Feel free to add some spices before you steam them; we used garlic and black pepper. These will take about 25 minutes to get tender, so you can make the rest of the meal as these cook.
I don’t want to steal the thunder of Scotty Hagnas and crew by publishing the paleo mayo recipe here, but it’s a simple blend of olive and coconut oil, egg, mustard and other spices with none of the odd chemicals that are in regular mayo. Help support him and pick up both volumes of the Paleo Cookbook over at Performance Menu. They’re well worth it.
Lastly, take your scallops and dip them in the omega-3 egg which you whisked in a bowl earlier. This helps to get the “breading” to stick. Pour some of the almond meal on a small plate and roll the egg-washed scallops in it until covered. Heat up a frying pan with some coconut or olive oil on low to medium heat. Toss the scallops in, put a cover on it, and cook for about 6-8 minutes, flipping once in the middle of the time. If you haven’t cooked scallops before, they’re pretty easy to overcook, so lean towards the 6 minute side if anything. They turn from a pale-white to opaque white when they’re done. We threw some curry paste in the pan too for a little variety, but feel free to play around with the seasonings.
Your artichokes should be about done now, so pop each one on a plate and split the scallops between the two. The mayo goes great with the artichoke and will keep for several days afterwards for use on whatever else you’d like to put it on. We also paired it with a bottle of Merlot, but if you want to stay strict paleo, go with water or tea. Enjoy!
i just bought some scallops the other day too…
Well, a day I hoped would never come manifested. I will post some more thoughts on this tomorrow, but for those that are hearing rumors, here is the the post from Robb Wolf’s blog today.
http://robbwolf.com/?p=976
Robb is a great friend, a true expert and a consummate professional. This is a sad loss.
Wow. That is disturbing. Wolf’s nutrition cert was amazing and life-changing. It was full of a depth and insight that only someone as educated and passionate as Robb can deliver. I truly hope that this can be mended. CF would be losing a truly valuable expert.
Dave Castro, Director of Fitness at Crossfit HQ, does not sound like a very nice guy. Props to Robb.
In an effort to keep things objective (and our site’s blog neutral), I’d like to point out there are two sides to every story. Well, three, if you count the third person’s perspective.
While there are two (or three) sides to every story, I am afraid to say that Robb’s account of what happened during the event is spot on. I know few of you have the time to read all of the comments on Robb’s site, but a number of folks who were in attendance corroborate Robb’s account. It created a pretty uncomfortable environment.
Thanks for posting the link. A shame that something like that occurred at such a great event. What an amazing group of professionals, it must have been an incredible summit. In trying to keep up with my left coaster crew, WOD 9:25 (only had 10yds to walk so I had to make lots of turnarounds!)
Are there any changes to the schedule tomorrow?
Nope. Normal schedule tomorrow. We’re closed on Thursday, but back on for 8:30 and 10:00 a.m. sessions on Friday and Saturday. I will make a note on tomorrow’s blog.
Sweet, see you then…
Who wants to play in a coed basketball league on Tuesday nights starting in mid-January? Email michele@crossfitinvictus.com if you’re interested!! Whoot.
Thom, I have already recruited you. Sorry if you have plans but you need to be more of a team player.
http://www.youtube.com/watch?v=V-BnqtIF7kY&feature=player_embedded
i like scallops….