August 24, 2016

Thursday, August 25th 2015

Congrats to our men of the 6-Week Challenge as they are about to wrap week three! Hitting the halfway mark is a BIG deal and Thursday, they tackle the “Machine” (the same workout the Cove hit Wednesday!).

As we all strive to eat healthier (and the men are in the middle of a 30 day Paleo Challenge), keeping things tasty and rallying the support of family and friends is key. Here’s a recipe for an amazing side that EVERYONE will love. Make a BIG batch (double the recipe at least!). Trust us, these things will disappear!

SWEET POTATO TATER TOTS!

2 large sweet potatoes, peeled and roughly cubed

1/4 medium onion, finely diced

2 tbsp coconut flour

1 tsp garlic powder

1 tsp chili powder

1/2 tsp salt

1/4 tsp freshly ground pepper

1/2 cup coconut oil, for frying

Bring a large pot of water to a boil. Add the sweet potatoes and cook for 5 minutes. Drain and rinse with cold water. Shake off any excess water.
Place the sweet potato and onion into a food processor or blender and pulse to break down into smaller pieces. Transfer to a large bowl. Stir in the coconut flour, garlic powder, chili powder, salt, and pepper. Stir well to combine.
Use your hands to shape the potato mixture into small cylinders. Place aside until ready to fry.
Heat the coconut oil in a heavy skillet until hot. Working in batches, add the tater tots to the skillet and fry until golden brown, turning carefully to brown each side. Once crispy, place onto a paper towel-lined plate. Repeat with the remaining sweet potato mixture. They have a tendency to fall apart so either make them into patties or just be carful turning them. Serve warm.

And what about ketchup? It’s not Paleo!? Here’s a quick and easy recipe to make that tastes amazing! Add the water as you go as that will control the consistency! Thicker ketchup means less water…

About 12oz Tomato Paste

1.5 Cup Water

2 tbsp Vinegar

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/4 tsp All Spice

Add some agave if you prefer your ketchup on the sweeter side!

MEN’S 6-WEEK CHALLENGE

SKILL WOD

Jump Rope Practice

WOD

The “Men’s Machine”

Every minute on the minute for 20 minutes:

Minute 1: 7 Burpees

Minute 2: 10 Ab Mat Sit Ups

Minute 3: 12 Calories on the Rower

Minute 4: 30 Singles Unders

COVE MOBILITY WOD

20 Banded Pull A-parts

1 min Couch Stretch (each leg)

1 min Shoulder mobility (coaches choice)

2 Rounds

COVE WOD

10 Thrusters

200 M Run

10 Slam Balls

5 Rounds

Fitness: 75/55

RX: 95/65

RX+: 115/75

Coach’s Tip: The thruster and med ball slams are full body movements that will take a lot of energy. Be quick on the run, but use it as a recovery so you can go unbroken (or as close to it as possible) on the movements!

Kevin from the Men’s Challenge working on a proper hinge for his hang cleans…