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April 3, 2014

4/4 "Friday"

Friday's Movement's Strength/skill: Press and double-underWOD: KB swing, KB OH walking lunges, RunEach Friday we will be posting a paleo/primal friendly recipe or nutrition related content. If you have recipes or relevant content you think could benefit our community, please email us at!Speaking of nutrition related items, leave Wednesday, April 23rd, at 7:30pm open and join us at the BCF headquarters for our "You Are What You Eat" talk featuring Alan Harris, from The Urban Caveman and Jen Ede, from Edible Milwaukee Magazine.We receive as many questions about nutrition as we do about CrossFit. Many of you have either heard or voiced concerns that the paleo/primal diets can seem both difficult and prohibitive. How about the concern of feasibility? Whether you've been eating paleo, zone, or primal for a while or are simply interested in learning more, we hope that this talk will answer some of your questions and address one of the most overlooked aspects of fitness-nutrition! Bring your family and friends! This is free and open to the public!Here's what we'll cover: -The differences between Primal, Paleo, and Zone -What the Paleo lifestyle looks like. -Relevant Challenges when eating paleo/primal/zone (social stigmas, busy schedules, food guilt) -Inside information on Milwaukee's local food sources. -Eating fresh food on a budget? Is is Possible?Members! We're placing an order of RX Bars next week! Interested? Add your name to our spreadsheet! can find cost and flavor details there as well. Orders will need to be in before Monday, April 7th!This week's recipe: from Crossfitverve.comNo Potato, Potato Salad!Ingredients:2 heads cauliflower3 cups diced celery1 cup diced white or yellow onion1 20oz jar dill pickles (NO sugar)13 eggsblack pepper, paprika, 2 tbsp fresh dill (or dried)olive oilapple cider vinegaryellow mustardPreparation:"Start by boiling your eggs. Place 11 eggs in a pot with cool water so that they are all submerged. Bring water to boil without lid. When it comes to a boil remove the pot from the heat and cover with a lid. Let sit for 12-15 minutes and then place eggs in cold water. Then, rinse cauliflower and cut off ends. Steam florets for 10-15 minutes until soft but not too soft! Place steamed cauliflower in large bowl and allow to cool (I stuck mine in the freezer for a few minutes). While it’s cooling dice your celery, onion, and pickles. Peel eggs and chop them as well. When cauliflower has cooled chop into small pieces. In a LARGE bowl, mix all chopped ingredients together. Now it’s time to make your mayo!"Mayo:In a blender, add:2 raw eggs2 tbsp apple cider vinegar2 tsp yellow mustardpinch of sea saltdash of paprika"Start the blender on a low setting and leave on. Measure ½ cup of olive oil. SLOWLY add in tiny amounts of the oil. For example, pour in a tiny amount every minute. This will help the mayo to become fluffy. Although because there is less oil in this recipe than others it will still be pretty runny. When it’s done, stir it into the cauliflower mixture. Add dill, pepper, more paprika, and any other spices you might desire."

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