Barely Buttered Coffee

WOD

90 Second Plank then Max Push Ups, rest 2 Minute

60 Second Plank then Max Push Ups, rest 1 Minute

30 Second Plank then Max Push Ups

Whether it’s what gets you out of bed in the morning or what carries the conversation, coffee needs no introduction; milk and sugar need no involvement.

Instead, we believe ghee is the golden ticket to the perfect cup. If you’re unfamiliar with ghee, it’s essentially pure butter fat rendered through heating butter slowly until all water content boils off, and the dairy proteins coagulate. It’s then cooked until these milk proteins caramelize, giving the butter fat a nutty, sweet taste. Finally, the butter fat is separated from the caramelized dairy proteins and, voila, you have ghee.

The creamy rich consistency of our Barely Buttered Coffee will not disguise the boldness and flavor of your preferred grind, but it will make Monday’s more tolerable.

If the smell of coffee won’t wake you up then the pump from max push ups will. Be sure to post your total number of push ups to the comments below and let us know what your favorite blend to use with our recipe is!

• Servings: 1.5 cups
• Time: 5mins
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Ingredients:

12 ounces coffee

1 tablespoon ghee

1 tablespoon refined coconut oil

Instructions:

-Brew coffee-

1). Add both ghee and coconut oil to coffee and pulse with an immersion blender until a frothy foam forms and both are fully blended into the coffee. WOD. Eat. Repeat.

*Efficiency Tip* – Use cored peppers for edible mugs.

Balsamic Blackberry Chicken Quarters

WOD

14 Minute AMRAP:

 7 Push Ups

14 Alternating Lunges

21 Sit Ups

28 Double Unders

While Martha Stewart may have never willingly performed a burpee in her life, she’s still made some veteran moves in the kitchen and is a valuable resource for converting poods to pounds fresh herbs to dried (3 fresh to 1 dried, and for future reference three teaspoons equal one tablespoon).

If you can’t get your hands on the fresh stuff, no shame in going with the dried…but it may be time to invest in some potted herbs.

Post WOD rounds and reps to comments.

• Servings: 2-4
• Time: 1hr 15mins (inactive) 45mins (active)
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Ingredients:

For the Chicken

4 chicken leg quarters

1 lemon juiced + 1 tablespoon zest

3 cloves garlic, minced

1/4 cup olive oil

1 tablespoon fresh thyme (1 teaspoon if using dry)

1 tablespoon fresh rosemary, chopped

For the Balsamic Blackberry Reduction

1 tablespoon ghee

1/4 cup red onion, diced

1 cup balsamic vinegar

2 cups fresh blackberries

1/2 cup honey

1 bay leaf

salt and pepper to taste

Instructions:

1). Combine ingredients for the chicken in a large ziploc bag, seal tightly and massage over chicken. Place in the refrigerator for at least 1 hour.

2). Preheat oven to 450℉ and line a baking sheet with parchment paper. Yes, parchment paper really does make a difference.

3). While waiting for the oven to warm up, melt the ghee in a medium saucepan over medium heat. Once the ghee has completely melted add the diced red onion and cook until translucent, stirring occasionally.

4). Add the remaining ingredients to the saucepan and increase the heat to medium high. Bring to a boil, and then reduce the heat to achieve a low simmer. Allow to simmer uncovered for 15 minutes or until the reduction reaches your desired thickness (you should aim to reduce the liquid by 1/3 to 3/4). Be sure to stir from time to time to avoid burning.

5). While the balsamic reduction is simmering place the chicken leg quarters on the baking sheet (meaty side up like in the pictures), and place in the oven for 30-35 minutes until juices run clear and skin is crisp.

6). Plate the chicken and drizzle with the balsamic blackberry reduction. Don’t eat the bay leaf. WOD. Eat. Repeat.

Grilled Turkey Burgers with Roasted Apple

WOD

For Time

20 Squats 15 Sit Ups 10 Push Ups

19 Squats 15 Sit Ups 11 Push Ups

18 Squats 15 Sit Ups 12 Push Ups

17 Squats 15 Sit Ups 13 Push Ups

16 Squats 15 Sit Ups 14 Push Ups

15 Squats 15 Sit Ups 15 Push Ups

Eggs and… burgers? Sure bacon or sausage may be the standard for breakfast meats, but how come the burger hasn’t made it into the rotation? Don’t get us wrong, these delicious patties are always an afternoon/evening favorite for picnics, potlucks, and everything in between, but why stop at lunch and dinner? Why not enjoy these juicy burgers for breakfast too?

Whether you’re having a barbecue in the backyard or a craving at the break of dawn, enjoy our Grilled Turkey Burgers any time of the day! But don’t forget to replace the would-be bun with some roasted apple slices for a sweet and tangy crunch; just be sure to finish the WOD before the tryptophan sets in.

Post WOD time to comments and let us know if you decide to mix it up by substituting other apples for the Cortland.

• Servings: 2-3
• Time: 30mins
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Ingredients:

For Burgers

1 pound ground turkey

1/2 cup onion, diced

1/4 cup cashew meal

3 cloves garlic, minced

1 tablespoon dried sage

1 tablespoon dried oregano

1/2 teaspoon sea salt

1/2 teaspoon fennel seed

1/2 teaspoon nutmeg

1/4 teaspoon black pepper

For Roasted Apple

1 Apple (we are partial to Cortland)

2 Tablespoons raw honey

1/2 teaspoon cinnamon

1/8 teaspoon sea salt

Instructions:

– Preheat Oven to 350 Degrees –

1). Combine all dry ingredients for burgers in a large bowl.

2). Add onions, garlic, and ground turkey to the bowl and mix all ingredients generously

*Efficiency Tip* –  Wet your hands with water before handling ground turkey, it has a tendency to stick to your fingers easily otherwise.

3). Form 5-6 burger patties (roughly 1 1/2 – 2″ thickness), set aside and start the grill.

4). While the grill heats, core and slice the apple to about 1/4″ thickness.

5). Combine the honey, cinnamon, and salt in a small bowl and add apple slices.

6). Once all the apples are evenly covered with the mixture spread them across a baking tray (use parchment paper or lightly oiled aluminum foil) and place in the oven for 10-12 minutes, or once the edges are brown.

7). By the time the apples are in the oven the grill should be ready, place the burgers on there and grill for 6-7 minutes per side (only flip once)

8). Plate the burgers on a bed of roasted apple or smother the burgers with the slices. WOD. Eat. Repeat.