Spaghetti Sauce

Sunday, June 23, 2013


2 Rounds:
Super rack stretch, 20 seconds each side

Monster walks, 10 steps each direction
Bounce arounds, 5 each direction
10 Sotts Press (PVC/15lb bar)

Notes:  This will be performed as a group at the top of the hour!

Kettlebell Strength:

Every other minute for 10 minutes:
45 second Kettlebell Rack Hold + 5 Thrusters (24/16 kilo)

Notes:  Including minute 10 this will be 6 rounds of work


21-15-9 Reps of
Left arm kettlebell snatch (24/16 kilo)
Right arm kettlebell snatch
Pull ups
-15 min cap-

Notes:  The one arm snatch may start from the hang, though starting from the floor is acceptable. 

Cool down/Midline:

Tabata Hollow Hold!
(8 rounds, :20 seconds of work, :10 seconds rest)

Cobra stretch
10 Jefferson curls
Samson stretch

Spaghetti Squash and meatballs

This spaghetti sauce is a great way to get your pasta fix if needed. You can serve it over spaghetti squash, zucchini noodles, or even over sautéed kale. Adding any ground meat, chicken, or meatballs would be delicious. You could also use this sauce to add to a meatloaf. This recipe was adapted from Balanced Bites.

Spaghetti Sauce
COOKING TIME: 30-35 minutes
YIELD: 3-4 servings


  • 2 tablespoons bacon fat, lard, or coconut oil
  • 1/2 cup yellow onion, diced
  • sea salt & black pepper to taste
  • 2-3 cloves of garlic, minced or grated
  • 18oz diced tomatoes (I like Jovial or Bionature brand)
  • 1 tablespoon basil, fresh or dried, chopped
  • 1/2 teaspoon oregano, fresh or dried, chopped
  • 2 tablespoons extra virgin olive oil


  • In a sauce pan over medium heat, melt the bacon fat and cook the onions until they are translucent, approximately 5 minutes. Season with sea salt and black pepper.
  • Add the garlic and stir in to cook for an additional 30 seconds, then add the tomatoes. Stir to combine and season with sea salt and black pepper to taste. Reduce the heat to low and simmer together for 15-20 minutes.
  • Add the basil and oregano and simmer for an additional 5 minutes.
  • Serve over zucchini noodles (pictured) and drizzle with extra virgin olive oil for added flavor and richness.

Enjoy : )

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