Happy St Pattys!!! I’m pretty excited- I whipped up a Sweet Potato Shepherd’s Pie for the occasion AND I’m running 13.2 today in my new shamrock wod socks! BOOM!
I’m hoping the luck of the Irish is with me today for 13.2. I’ve heard mixed stories. Plyometrics are a strong suit of mine and I’m hella fast at box jumps so I’m hoping to do really really well on this one. I’m stoked about the deads…..and I know the shoulder to overhead is what will gas me. I came up with a good strategy with my coach, and have watched Starrett’s tips for getting the most of 13.2…..so I plan to do the following:
- Push jerk. All day long.
- Warm up WELL- especially my lower back. This week’s WOD, not like lasts is designed at “light-weight” to stay at a sprint….. so it’s gonna be fast and gas me. I plan to jump rope and do dynmaic movements, maybe row for at least 30 minutes. I’ll do some core movements and then some intense tabatas or something to get my heart rate up before I hit it.
- I plan to remember to bend my knees to dead. I have long legs so this shortens my distance from floor to full dead.
- I also am planning to catch myself in a soft knee bend or partial squat for the box jumps to help absorb impact on my low back. I’ll stand up to demonstrate full control. I will rocktape my hip today as I know these rapid box jumps on and off are going to gas my hip.
So St Patty’s, for me, is an important holiday. I know “everyone” is Irish on St Patty’s, but I am ACTUALLY 3/4 Irish. My mother is Irish and my father is Irish and German, and I was raised in a house that served shepherd’s pie, cabbage, Irish soda bread, and Irish potato candy on St Patty’s. What I remember most about the day is the smells- my mother would start cooking the night before, and I’d wake up to eggs and soda bread for breakfast, and shepherd’s pie with cabbage for lunch. My mother was, and is, fiercely proud of being Irish, and she bears the ferocious stubborn nature and fighting spirit that Irish women are known for. I love my mother- and I love my memories of St Patty’s growing up. While being Paleo doesn’t really lend itself to the potato inclusive Irish meal traditions, or to Paleo potato candy, I came up with my own version of a Paleo Sweet Potato Shepherd’s Pie so that some part of me can partake in the holiday without sacrificing my Paleo morals and values.
I also found a great recipe for Irish Soda Bread online, but as Randy’s not a fan and I wasn’t going to eat it, I didn’t make it. But if you give it a go let me know how it turns out!!!! The recipe can be found here, on a blog called NJ Paleo Girl.
Sidenote on the Shepherd’s Pie: For the best results with this recipe I would suggest you get a cast iron skillet…. because it goes right from the stove top to the oven, which is what I do in this recipe. I’m all about simple…
YOU WILL NEED:
- 1 lb local grassfed ground beef
- 2 large sweet potatoes
- 1/2 medium onion, chopped
- 2 large carrots, chopped
- 1cup of mushrooms, chopped
- 2 TBSP refined coconut oil
- 1/4 cup almond milk
- 1 egg
- 1tsp of cinnamon
- 1tsp of allspice
- 1tsp of nutmeg
- 3tsp of salt
- 2tsp of black ground pepper
You can cook your potatoes any way you want, really. I like to bake mine, and I baked them in water this time around, almost like you would a squash to get them softer, faster. I put them in a glass dish with about a 1/2 inch of water. Pierce the potatoes a few times, cover and bake. All ovens are different, so check frequently and make sure they’re good and moist.
While the potatoes are cooking take your cast iron skillet and cook the beef, onion, carrots and mushrooms until the beef is no longer pink and the carrots are soft. Mix in the cinnamon, allspice, nutmeg, 1tsp ONLY of black pepper and 2tsp ONLY of the salt. Take your sweet potatoes out and give them a minute to cool so they are easier to handle, trust me you’ll burn yourself. NOT FUN. You’ll make a cut down the middle of the potatoes and then scoop them out into a mizing bowl. Then get to mashing- mixing together the yam guts (haha), egg, almond milk, and remaining salt and pepper. Keep the almond milk close by, use more if you need a more liquidy consistency. Then spread the mashed sweet potatoes as evenly as you can over the top of the ground beef mixture in the skillet. Bake the dish in the oven at 350 degrees for approximately 22 – 25 minutes…. and then (here’s the GOOD PART) broil for 6-8 minutes at the end for a perfect finish. Since I got my new oven a while back I hadn’t used the broiler, and it was Randy’s idea and it really finished it off nicely, gave it a bit of a crust/crisp on the top.