MeatBall Casserole

Sunday, September 1, 2013

Please check the schedule for tomorrow’s Labor Day classes!

Mobility/Warm-up:

2x:
10 Snow Angels
10 Jumping Lunges
10 Good mornings w/ barbell
Groiner stretch

Strength:

Clean Pulls (work on a chest up position, staying in the heels, and extending fully at the hip)

7 x 3 @ 5-10% more than 1 rep max clean – rest 90 seconds

Notes: New athletes should focus on perfect set up and hold a tight back positing throughout the pull. The weight should be light enough to maintain these positions.

Conditioning

21-15-9-9-15-21 reps for time of:
Deadlift (185/125#)?
Burpees

Notes: Choose a weight that is well within your abilities to maintain good position.

Cool Down:

Jog 400 or Row 500
10 Wall extensions
Pike stretch, 1 minute
Samson stretch, 15 seconds each

 
 
Summer Squash Meatball Casserole
 
Prep time:  
Cook time:  
Total time:  
Serves: 4-5
 
Ingredients
  • 2 tablespoons bacon fat
  • 2 garlic cloves, minced
  • 2 small zucchinis, shredded
  • 2 small yellow squash, shredded
  • 1 red onion, shredded
  • 1 tablespoon cumin
  • 1 tablespoon coriander
  • 2 teaspoons smoked paprika
  • 2 teaspoons cayenne pepper
  • 1 pound ground beef
  • 1 (14 ounce) can of diced tomatoes
  • salt and pepper, to taste
  • fresh parsley, roughly chopped
 
Instructions
  1. Preheat oven to 350 degrees.
  2. Use a grater or shredding attachment on a food processor to shred the zucchini, squash and red onion.
  3. Place a large cast iron skillet over medium heat, add bacon fat and minced garlic, then add the zucchini, squash and onion.
  4. Let vegetables cook down until soft, then add ½ tablespoon cumin and coriander, 1 teaspoon of smoked paprika and cayenne pepper and a bit of salt and pepper to the vegetables and mix around to coat.
  5. Then add the diced tomatoes.
  6. Place ground beef in a bowl along with the rest of the spices and some salt and pepper. Form into meatballs. I made 9 meatballs with the pound of meat.
  7. Press each meatball into the vegetable mixture.
  8. Place in the oven and bake for 25-30 minutes, until meatballs are cooked through.
  9. Add fresh parsley on top.
  10. Eat. Yum.

Adapted from PaleOmg

Enjoy : )
~Jess

You might also like