Ingredients

• 2 pounds lean ground beef
• 1 green bell pepper, diced
• 6 cloves garlic, minced
• 2 Tbs olive or coconut oil
• 1/4 tsp freshly ground black pepper
• 3 Tbs cumin, or to taste
• 1-1/2 Tbs chili powder, or to taste
• 1 (28 oz) can diced tomatoes

Instructions

1. Light coals in grill. While coals are setting (30-45 minutes), form ground beef into large patties.
2. Heat oil in a heavy bottomed soup pot, and add freshly ground black pepper.
3. Add bell pepper and saute 5-7 minutes. Turn heat off and stir in minced garlic.
4. Grill patties over coals until medium rare, no more than 5 minutes on each side.
5. Turn heat on high under soup pot, and place patties in with garlic, oil, and pepper mixture.
6. Break up patties into small pieces with spatula and brown meat thoroughly. Add tomatoes.
7. Mash and break up tomatoes with spatula.
8. Add enough water to cover all ingredients, reduce heat to low, and let simmer 2 hours or more.

Ingredients

• 2 Tbs coconut oil
• juice of 1 lemon
• 2 firm white fish fillets (sole, trout, snapper, or catfish)
• 1/2 tsp lemon pepper
• 1/8 tsp crushed red pepper
• 1/8 tsp garlic powder
• sea salt and freshly ground black pepper (optional)

Instructions

1. Preheat oven to 350℉.
2. In a medium oven-proof skillet, heat coconut oil and lemon juice over medium-high heat.
3. Coat both sides of fillets, and lay side by side in the pan, overlapping slightly if necessary.
4. Mix spices together and sprinkle over fillets.
5. Bake for 20-25 minutes, depending on size of fillets and type of fish (catfish bakes the longest).
6. The pan may blacken, but that’s fine; the liquid will keep the fish moist.
7. Season with sea salt and freshly ground black pepper (optional).

Ingredients

• 3 Tbs fresh lime juice
• 4 tsp raw honey
• 2 Tbs olive oil
• 1/2 tsp coarse sea salt
• 1 cantaloupe (3 lbs), quartered and seeded
• 1 avocado
• 1 cup cherry or grape tomatoes, halved

Instructions

1. In a large bowl, whisk together lime juice, honey, oil and sea salt; set aside.
2. Cut each cantaloupe quarter in half lengthwise.  Run a knife between the flesh and the skin of the melon, discard skin.  Slice each wedge lengthwise into 1/2″ pieces.
3. Cut each avocado in quarters length-wise and then into 1/2″ thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.

Ingredients

• 1 tsp coconut oil
• 4 eggs
• 1/2 tsp cumin
• 1/2 tsp chili powder (or ground chipotle)
• 1/4 tsp sea salt (optional)
• 1 Tbs water
• 1/4 red onion, diced
• 1 green bell pepper, diced
• 1 jalapeno, diced (optional)
• 12 oz chicken breasts, cooked and chopped
• 1 medium tomato, diced
• 1/4 cup fresh cilantro, chopped

Instructions

1. Heat coconut oil in a medium skillet over medium-high heat.
2. Meanwhile, break eggs into a small bowl. Add cumin, chili powder, sea salt (if desired), and water. Scramble with a fork until fully combined.
3. Add onions, bell peppers, and jalapeno to the hot skillet. Saute 3-5 minutes, or until slightly softened.
4. Add eggs and chicken, and cook while continuously stirring until eggs are light and fluffy.
5. Remove from heat. Stir in tomatoes, and top with fresh cilantro to serve.

Ingredients

• 1 1/2 Tbs olive or coconut oil
• 1 (6″) zucchini, diced
• 1/2 red bell pepper, diced
• 1/2 red onion, diced
• 1 Tbs fresh thyme
• 1/2 tsp sea salt, divided
• 1/4 tsp freshly ground black pepper, divided
• 2 garlic cloves, minced
• 1 medium tomato, seeded and chopped
• 9 large eggs

Instructions

1. Heat coconut oil in a 10″ oven-proof skillet over medium heat.  When hot, add zucchini, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper and garlic.
2. Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally.
3. Stir in tomato.  Cook, uncovered, for 5 minutes more or until liquid evaporates.
4. Combine eggs and remaining salt and pepper and whisk until frothy.
5. Pour eggs over vegetable mixture and stir gently. Cover, reduce heat and cook 15 minutes.
6. Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set).
7. Invert onto a plate, slice and serve warm or cold.

The Bear Complex

This is one rep:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Perform this sequence 7 times for 1 round.  The round ONLY COUNTS if you do not drop the bar through all 7 reps of each movement.  Penalty for dropping the bar is 5 Wall Walks

Do 5 rounds total working up to your max.

You can rest in between rounds.

Fundamentals / Skill Work:

Spend time working on Power Clean, Front Squat, Push Press and Back Squat

Paleo Meal of the Day:

Ingredients

• 1 lb plaice fillets (or any firm white fish)
• 2 medium carrots, sliced into 1/4″ x 2″ matchsticks
• 2 small parsnips, sliced into 1/4″ x 2″ matchsticks
• 2 leeks (white and light green sections only), sliced
• 2 Tbs of coconut oil
• 1-1 1/2 cups vegetable broth
• 1 tsp thyme
• sea salt (optional)
• freshly ground black pepper

Instructions

1. Cut the fillets in half lengthwise.
2. Season each piece with sea salt and freshly ground black pepper, and roll into small rolls.
3. Heat a large sauté pan over medium-high heat.  Add coconut oil to pan when hot.
4. Add carrots, parsnips, and leeks to pan and sauté for about 5 minutes.
5. Reduce to heat to low, add vegetable broth and thyme.
6. Place the fish rolls on top of the vegetables and cover.
7. Steam for 8-10 minutes or until the fish is tender. NOTE: do not remove lid unless necessary to check for doneness.

Ingredients

• 2 salmon steaks (about 6 oz each)
• 2 Tbs lemon juice
• 1/2 tsp dill weed
• 1/4 tsp sea salt (optional)
• 1 Tbs chives, minced
• 1 lime, cut into wedges

Instructions

1. Preheat oven to 350° F.
2. Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak.
3. Pour a tablespoon of lemon juice over each steak, sprinkle with dill, and sea salt (if desired).
4. Fold over the edges of foil to seal each steak in an aluminum pouch.
5. Place the sealed steaks in a glass dish and bake for 12-20 minutes, or until the fish flakes easily with a fork.
6. Serve salmon with sprinkled chives and lime wedges.

Ingredients

• 2 bananas
• 1 egg
• 1-2 Tbs almond butter
• fresh blueberries
• 1/4 cup walnuts, chopped
• 1 tsp. coconut oil

Instructions

1. Mash bananas in a bowl.
2. Add the egg and almond butter, and whisk until well blended.
3. Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
4. Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan.
5. Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its “tackiness” around the edges.
6. Cook other side slowly over medium heat until fully cooked.
7. Reapply oil to the pan after each round of pancakes.

Ingredients

• 1 small green cabbage, finely chopped (about 3 cups)
• 3 medium tomatoes, diced
• 1 cup unsweetened shredded coconut
• 1/2 cup almond flour
• 1 large date, soaked, pitted and mashed
• juice of 1 lemon
• 2 Tbs olive oil
• 1/2 tsp ground brown mustard seed
• 1/2 tsp ground cumin seed
• 1/4 tsp turmeric
• 1 Tbs jalepeno, minced (optional)
• sea salt to taste (optional)

Instructions

1. Toss cabbage, tomatoes, coconut and almond flour together in a large bowl. Set aside.
2. In a small bowl, mash the soaked date. Add in the remaining ingredients and whisk together to form a smooth dressing.
3. Pour dressing into cabbage and tomato mixture and combine completely.
4. This salad keeps well for 2 to 3 days in the refrigerator.

Ingredients

• 1 large onion
• 1 clove garlic
• 1 lb beef stew meat
• 2 medium carrots
• 6 fl oz beef stock
• 4 cups canned tomatoes
• 1 5 fl oz serving red wine
• 1 tsp leaves oregano
• 1 tsp leaves basil

Instructions

1. Soften onion and garlic in pot, add beef and allow to brown.
2. Add diced carrots, allow to soften slightly.
3. Add stock, canned tomatoes, red wine, oregano and basil. Put lid on and simmer on low heat for at least one hour.

1. Slice and dice everything so it’s ready to go.
2. Place a large skillet over medium heat and add your choice of fat and minced garlic to the pan.
3. When the garlic becomes fragrant, add your sweet potatoes, yellow onion, poblano pepper, and mushrooms. Cover and let cook for around 3 minutes.
4. Then add your beef and break up with a wooden spoon or spatula. Cover and let meat cook through- about 3-5 minutes.
5. Once beef is almost cooked through, crack yours eggs directly into the pan and add your herbes de provence and salt and pepper.
6. Use your spoon to break up the eggs and help them cook through as well as incorporate all the seasonings.
7. Once eggs are cooked through, taste to make sure it has enough salt and seasonings and add more if needed!
8. Then serve!

• 1 leg of lamb, bone-in, about 5 ½ lbs.
• 12 sprigs rosemary, each sprig cut in half
• 6 garlic cloves halved lengthwise
• Cooking fat
• Sea salt and freshly ground black pepper

Instructions

Preheat your oven to 425° F.

Refer to the cooking times and temperatures charts to calculate the needed cooking time of the roast depending on its weight and desired doneness.

Make 12 incisions on the fatty side of the roast with a sharp knife and insert half a garlic clove and half a rosemary sprig in each incisions.

Rub the roast with melted cooking fat of your choice.

Place the roast in a roasting pan and roast for a first 15 minutes.

Reduce the temperature to 350 F and continue roasting for the remaining of the time, basting with the fat occasionally.

When cooked, remove the roast from the oven, place on a cutting board and let rest, covered with foil, for about 20 minutes.

Carve the roast and serve while hot.