Asian Pork Meatballs with Braised Winter Greens

Ingredients:
1 pound ground pork
2 small shallots, minced fine
1 small shallot, sliced thin
4 small Thai chiles, minced fine
1″ piece fresh ginger root, grated (squeeze juice from remaining ginger pulp)
salt & pepper to taste
1 bunch fresh greens, washed & torn into 2″ pieces
2 Tbs. soy sauce **editor’s note: soy is not Paleo friendly (sub coconut aminos)
1 tsp. toasted sesame oil
1 Tbs. neutral flavored oil (like coconut or grapeseed)
1/4 c. chicken stock

Combine ground pork with minced chiles, ginger, ginger juice, and shallots. Season to taste with salt & pepper and form into golfball-sized meatballs. Heat high-sided skillet or wok over high heat, add sesame oil and grapeseed oil and lower heat to medium. Brown meatballs all over, remove to a plate and set aside. Quickly saute sliced shallots, then, rinse greens, and with water still clinging to leaves, add to hot wok, adding more oil as necessary. Briefly saute until wilted. Add meatballs back to the wok, nestling amongst the greens. Add chicken stock and soy sauce, cover and lower heat to medium-low. Braise just until meatballs are cooked through.

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Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Sit in a deep squat 2:00

Make-up/Skill Day
Practice makes perfect
Tests take 2

Squat Program:
OVHD Squat 3×5 @41×3 (focus on overhead position)
Back Squat 7×2-4 @20×0
Front Squat 3×5 @30×2

Travel WOD:
2 Rounds
25 Burpees
50 Flutter Kicks (R,L=1)
400 M Run
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Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band 1:00 per leg
deep squat hold 2:00 total

Test Day
1 Mile Time Trail (15 Minute Cap)
* Time Recorded

Take 15 Minutes
1 RM Weighted Ring Dip @3010
*Weight recorded

Take 30 Minutes
1 RM Snatch
*Weight recorded

You can swim all day in the Sea of Knowledge and still come out completely dry. Most people do. -Norman Juster

How Many Calories do Muscles Burn?

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band 1:00 per leg
Deep squat hold 2:00 total

Rowing Skill Practice
7 Rounds
5 Slow Perfect Strokes
100M @ 85% effort
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Double Under Practice
7 Rounds
15 Unbroken Singles
Max Unbroken Double Unders
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7 Rounds
:30 Hollow Rocks
200M Run
*Time Recorded

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Deliberate Practice

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
3x Max Hollow Holds

Clean Skill Work

Then…

7 Sets
2 Hang Cleans
5 Push-presses
2:00 Rest

Then…

7 Sets
2 Power Cleans
5 Burpees
2:00 Rest
*Score= Heaviest weight recorded for the team

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!