9/30 Foodie Friday!

Tammy, Zach and Bridget power through a workout. That's exactly what you'll be doing today. Get after it!

Today's Foodie Friday comes to us from Sprouts Dinner Club. These chorizo empanada's were voted most delicious dish at our last class. 
The next Sprouts Dinner Club is Sunday Oct 16th. There are only a few spaces remaining. Be sure to RSVP today! 
MAKE CHORIZO:

• 2# ground pork
• 1 t black pepper
• 1 t cumin
•  ½ t clove
• 1 clove garlic, minced
• ¼ c paprika of choice
• 1 T c dried oregano
•  1T meat spice (you can buy this from me.  If you don't have it, replace with 1T kosher salt and 1T salty tears of the ill-prepared)
• ¼ c scant cider vinegar mixed with ¼ c scant ice cold water

Mix all the spices into the vinegar / water mixture.  Massage into the meat until thoroughly distributed.
MAKE FILLING:

• 1 onion, yellow or white, small dice
• 2-3 green pepper, small dice--you want equal parts onion and pepper
• 1 whole bulb garlic, minced (yep, a bulb, not a clove.  This recipe isn't for the faint)

Saute onion and pepper in coconut oil until it wilts and starts to color.  Add chorizo and cook thoroughly, stirring and chopping with spatula to keep in small chunks.  Add garlic and stir another minute until garlic smells amazing and meat is done.  Set aside to cool.
MAKE EMPANADA BATTER:

• 2 cans full fat coconut milk
• 1.5 c almond flour
• 1.5 c tapioca flour

Mix to make batter.  Cook ¼ c in non stick pan over medium until firm enough to move.  Slide onto pan lined with parchment and dusted with almond flour.  Spoon cooked meat mix into middle and pinch closed, using the parchment to help fold closed. Brush w/ egg wash, sprinkle with chopped almonds, and transfer to a baking sheet dusted with almond flour.  Repeat until you are out of batter.  Bake at 350 for 30-40 minutes until crispy.

Today's Workout 
Buy -in: 5 x 3 weighted pull-up or 5 x 30s flexed arm hang
then,
As many rounds and reps as possible in 5 Min of:
3 Deadlifts 275/205#
7 Push Press 115/75#

Fast and furious is the theme of the day. You'll set up two barbells and storm through as fast as possible.  These should be some of the heaviest deadlifts you have attempted in a workout. Scale the weight to 80-85% of your 1RM. 

Scale the push press weight using the same percentage only if you can do 7 unbroken reps. This workout is short, there is no time to put the bar down. This workout develops strength, power, speed, works our two anaerobic pathways and tests our grit. Since the workout is short, you'll take no breaks. Get after it! 

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