Congratulations to all nutrition challenge participants. I’ve had the chance to chat with a few of you and have heard nothing but positive results. Way to stick with it guys! If you participated in the challenge please send me your results with the weekly points caluclated, or you can fill out the sheet on the community board. I will be around next week to hand back your money : )

Some important news! We are having a CrossFit Games BBQ/Potluck next Saturday at the gym! “Bring your food, Bring your booze!”.


Date: July 14th

Time: 1pm- Tommy goes home…so like 6pm

Location: Rocky Point Crossfit.

For the burgers:

  • 2lb Ground Bison– from Hills Foods
  • 2 tablespoons crushed garlic
  • 1/4 onion chopped
  • 4 tablespoons hemp hearts
  • salt and pepper, to taste
  • 3 eggs

1 Chop onions- I used a food processor cause I’m lazy.

2 Add all indridents in a big bowl, use your (clean) hands to gently mix them in with the bison burger meat, and add everything else. Do not overwork the meat, it will result in a tough burger. Just gently fold it until the onions, sage, salt and pepper are well mixed in.

3 Form patties with the meat, using about 1/4 to 1/3 of a pound of meat per patty. Here’s a tip on making the patty: if you press a slight indentation in the center of each patty it will help keep the burgers in a nice disk shape when cooking. Otherwise the burger will start to get a little egg-shaped as the edges contract from cooking.

4 Grill or fry the burgers on medium heat, about 6-7 minutes per side, less or more depending on the thickness of the burger and the heat of the pan/grill, or until the internal temperature is 140°F for medium rare, or 160°F for well done. A note on internal temperature. If you are getting the ground meat from a source you trust (I got mine from Hill Foods) that does their own grinding on site, or you grind your own meat, you can safely cook the burgers rare or medium rare. Otherwise you’ll want to cook the burgers until well done. Don’t press on your burgers while cooking, and keep the flipping to a minimum. Let the burgers rest about 5 minutes before serving.