TheBoltBlog

Goat – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.

What’s your Goat? What do hate to see on the blue board? What skill or movement do you need to work on most?

Today is your day to identify a Goat and go to work on cleaning him up. Once you have ID’d the weakness you want to tackle, get with your Coach to discuss progressions, skill work, and supplementary exercises and go to work. By the end of the day create a measurable goal to whip your Goat and formulate a plan to accomplish this goal (get with your coach for ideas/help). Post your Goat and goal to comments.
*Burpee penalties for not setting a goal

This chopped broccoli salad was awesome! Fresh greens, bacon, dried fruit, nuts/seeds, and did I mention bacon….simple and delicious. I got the recipe from Health-Bent.com (check them out in the resources tab at the top of the page), and made just a few tweaks.

Feel free to mix or match your favorite dried fruit and nuts to the recipe. I used golden raisins and would like to try dried cherries or cranberries next time. I also added sunflower seeds in addition to the chopped almonds. I prefer cooking bacon on the stovetop, so I ignored baking the bacon. Give it a shot and post a comment on how it turned out!

http://www.health-bent.com/salads/paleo-broccoli-salad

Ingredients
1 lb broccoli
3/4 c slivered or chopped almonds
1/2 c raisins
6 slices bacon
1/2 c rendered bacon fat (drippings) or olive oil
1/4 c red wine or apple cider vinegar
s&p

Method
Set your oven to 375ºF. Place the bacon slices on a baking sheet and bake until they’re brown and crispy, about 25 minutes.

While the bacon is cooking, get out a large bowl. For the broccoli, use your hands to remove the leaves on the base of the broccoli. With a knife, trim off the tough outside of the broccoli stem, so you’re left with the tender, pale green center. It shouldn’t be more than a couple millimeters thick–so don’t hack! Chop up the stem into tiny, bite-size pieces and do the same with the florets. Complete broccoli utilization–woohoo!

Add the broccoli to the bowl, along with the vinegar, almonds, raisins and salt & pepper.

Once the bacon is done, remove from the oven and let it cool. Once cooled, chop or use your hands to crumble up the bacon and add it to the bowl. Pour 1/2 c of the rendered fat (drippings) from the bacon directly into the bowl.

Toss everything to combine. Serve immediately, or wait until it’s cold. It’s good either way.