Posts during August 2011

08.29.11 MBS Takes 4 Spots In Top 10

Dan and Pat after a 1st and 2nd finish in WOD #2

Leah in WOD #2

Sam in WOD #4

MBS Takes 4 Spots In The Top 10 At The CO Open

Team MBS had a very successful weekend at the Colorado Open, with 4 athletes finishing in the top 10. Everyone did an amazing job this weekend, pushing themselves to the limit. Top finishers were Leah in 10th place, Sam in 7th place, Pat in 4th place, and Dan in 3rd place. The weekend was highlighted by Dan and Pat's 1st and 2nd place finish in the stone shoulder and double under WOD. The two battled it out side by side to the very end, where Dan was able to finish a few seconds a head of Pat.

Out of 180 competitors, MBS athletes showed lots of heart through 5 brutal workouts. Cheri did a great job this weekend finishing 55th. Bender, Jacob, and Tony were all first time competitors at the Open and also put in great efforts. Bender finished 59th, Tony finished 69th, and Jacob finished 80th.

We would all like to thank everyone who came out to support us this weekend. It makes the competition a lot more fun when you have your community backing you up! Thank you.

Reminder

Mobility with Mary is tonight at 6pm. Mary will be covering soft tissue mobilization in tonight's session. Learning how to mobilize your soft tissue (and doing it!) will help increase flexibility, decrease muscle soreness, and increase joint mobility, allowing you to become more efficient at functional movements.

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08.27.11 Handstands

This Weekend...

MBS classes are on their normal schedule this morning at 9am and 10am. Strength class is cancelled.

We hope you enjoyed the Air Show last night. The hanger was packed, it was a lot of fun! You can check the website on Sunday to see if the hangar will be open to watch the airshow....check comments!

Get out and support our athletes at the Colorado Open!

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08.26.11 Weekend Events

Rocky Mountain Air Show and Fireworks

It's time for the annual Air Show! Join us tonight from 6pm to 9pm for the Twilight Air Show and Fireworks. Bring your friends and family, your own chairs and any snacks and drinks you might need to MBS for great seats at our hanger.
See you tonight.

Colorado Open Heats and WODs Announced

The first three WODs for the CO Open have been announced;

WOD #1
5 Rounds for time:
10 Back Squats - 205/135lbs
10 Pull ups
Run 150 meters

WOD #2
3 Rounds for time:
10 Stone Shoulders - 115/70lbs
50 Double Unders

WOD # 3
Row 1000 meters
The row can be done any time between 9am and 5pm

Heat times:
Sam WOD #1 - 10:20am WOD #2 - 3:15pm
Leah     WOD #1 - 10:40am WOD #2 - 3:30pm
Bender WOD #1 - 11:40am WOD #2 - 4:15pm
Jacob WOD #1 - 11:40am WOD #2 - 4:15pm
Tony      WOD #1 - 12:00pm WOD #2 - 4:30pm
Dan    WOD #1 - 1:40pm     WOD #2 - 5:45pm
Pat        WOD #1 - 1:40pm WOD #2 - 5:45pm

Saturday Strength Class

Saturday's Strength Class will be cancelled tomorrow due to the CO Open.
Our regular 9am and 10am classes will still be scheduled.

Some of the planes and fighter jets getting ready for the show

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08.25.11 Running Recovery

Running Recovery

Today we've got something a little bit different for our "Workout of the Day." A 5 K run is something most of us don't normally do, unless we love running. I am not one of those people, so I definitely notice some tightness in my quads and hips when I do any kind of running over a half a mile. Check out this video from Kelly Starrett, DPT, as he shows us some awesome recovery techniques to help us mobilize the quads and hips, which will allow us to be ready for tomorrow's WOD.

Also, a BOOYA goes out to Patrick for breaking 300lbs going over head on Monday.

Hey, check this out!

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08.24.11 Soft Tissue Mobilization

Have you ever wondered the exact physiology behind soft tissue mobilization and why you torture yourself with various balls, foam rolls, wands, etc? Here is a brief overview of the next Mobility with Mary Clinic on Monday August 29 @ 6pm.

I truly believe when people understand WHY they are doing something and know the location of major muscle groups; one is more prone to performing exercises/stretches to improve their overall being and performance.

Why is soft tissue mobilization important?

When an individual exercises, repetitive micro trauma can occur to muscles, ligaments, and tendons as a response. Adhesions can form in the soft tissues (collagen fibers) that surround all the muscular structures. These structures are worse and more abundant after injury or immobilization. Adhesions can restrict normal range of motion in the musculoskeletal system, thus throwing off your over all Crossfit performance!

Normal Ligament

Micro Trauma

Why perform Self Mobilization Techniques?

Mobilization of the collagen fibers can help break up adhesions in the tissue. These techniques can be preformed through various modalities including massage, use of an instrument, stretching, or trigger point therapy to increase blood flow and circulation.

Hope you find this information useful. If this topic interests you, please feel free to join me in a more educational clinic discussing general muscle anatomy, more in depth physiology, and how you can help yourself improve mobility with a variety of simple techniques and tools.

Mary Finck, DPT

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08.23.11 Sign up for FGB6

&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br /&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;

Why I’m Doing Fight Gone Bad

By Leah

I will be participating in a fundraising workout called Fight Gone Bad. This fundraiser is in its 6th year and has raised over $4 million. The workout is 17 minutes long and will be completed in our own gym, MBS CrossFit. (In other words, join us if you are a local! OR hit up a box in your own area!!!)

The money raised will benefit 3 organizations: the Special Operations Warrior Foundation, Camp Patriot, and Infant Swimming Resource Foundation,

Why? I am most motivated by the first two organizations. The aftermath of war has a long lasting effect on our veterans. The physical, mental, and spiritual damage has the capability to create a vacuum of despair for these men and women who lose eyes, limbs, fingers, or the desire to live. These organizations support veterans and their families with not just the monetary expenses incurred for the medical attention they need, but the community of people who can help our warriors move past the trauma they have experienced.

There are many resources out there to learn more about what they go through. This gets me:

- US Troops Wounded - 32,130. 20% of which are serious brain or spinal injuries (total excludes psychological injuries).

- US Troops with Serious Mental Health Problems - 30% of US Troops develop serious mental health problems within 3 to 4 months of returning home.

- THIS DOCUMENTARY

- And have you ever run 100 miles? This guy did: http://www.youtube.com/watch?v=HaBK--KTOfk

I feel a responsibility to give back what I can.

If you want to help, please go to our FGB6 Registration page to sign up. Let’s come together as a community and support this great cause.

FGB5 at MBS - Sept. 2010

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08.22.11 MBS CO Open Team

Evening class working through "Gator"

Team MBS

The 4th annual Colorado Open is coming up this weekend and Team MBS is ready to represent. Seven MBS athletes will be throwing down this weekend at Front Range CrossFit to prove themselves amongst their Colorado CrossFit peers. The event will consist of 5 events over 2 days.

Leah has been working hard on her conditioning and weaknesses since Regionals and is ready to take a run at the podium.

Sam is competing in the CO Open for the first time this year. As the newest MBS coach, she has been training hard and working on her weakness during the "Coaches WODs." Sam is looking forward to the competition.

Cherie will again be doing the Open. In spite of battling injuries this past year, she has beein hitting PR's on numerous workouts and lifts. We are excited to see her compete.

Jacob is an experienced MBS athlete who loves to set the pace at the 6pm class. Jacob has been preparing to rock the CO Open.

Bender is also an evening regular at MBS. He has stepped up his training recently hitting regular WODs and Strength Classes on a regular bases.

Tony is our in house strong man. The lunch classes are used to seeing Tony squat, deadlift, and press huge amounts of weight with eaze.

Dan is coming off a disapointing Regional event and has been training hard to make another run at the CO Open podium this weekend.

Pat is coming off a long and grueling Games season and is hungry for more. Pat will be returning to the Open after a two year lay off.

If you are interested in cheering on our team, you are encouraged to make the trip down to Front Range CrossFit; there is no spectator fee. The Open will have a beer tent, paleo food wagon, equipment sales, and tent city for everyone to hang out. The first event starts at 9am on Saturday.

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08.20.11 Summer BBQ

Tony enjoying our new Strength Class programming

Strength Class

The first week of our new Strength Program with Rich was a great success. We have seen a lot of new faces join our regulars. If you haven't had the chance to "check this out," the next class will be held this morning at 11am. Don't miss out!

Summer BBQ and Baby Shower

Please join us on Sunday for our annual summer BBQ. This year we will be showering Pat and Janelle to welcome the newest Burke to the MBS family. As always your friends and family are encouraged to join the festivities! Here are the details:

What: Potluck BBQ and Baby Shower

Where: MBS CrossFit

When: Sunday, August 21st from 1-5pm

Please bring a dish to share. Let us know what you are able to bring by signing up at the gym by the cubbies.

The Burkes are registered at Target and Amazon.com

See you there!

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08.19.11 Top 5 Pics of the Week

Aaron showing why he's Athlete of the Month!

A great view of the mountians during a brutal rowing WOD

Great Shirt!

The Samba Soccer team working on the human knot

Doug and Craig doing their best Mr. T impression

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CLICK HERE TO SET UP YOUR FUNDRAISING ACCOUNT

08.18.11 Upcoming Events

Sarah getting to the bottom of her overhead squat

Air Show

The Rocky Mountian Air Show is back for another year on the weekend of August 26th and you can get front row seats at our MBS Hanger. Check out their web site for show times.

The Rocky Mountain Airshow will be the site of numerous Pyro-technic displays, unique Radial Engine Sounds, After-Burning Military Jet Engines, Jet Powered Vehicles and Fireworks.

Just be warned, this is where the FUN begins!
Come Join us 6:00 PM to 9:00 PM.

2011 Colorado Open

Front Range CrossFit is hosting the 2011 Colorado Open on Saturday, August 27th and Sunday, August 28th. We are sending 5 athletes from MBS to represent our hanger. Leah, Tony, Bender, Jacob, and Dan will be going to Front Range to throw down.

Front Range is looking for some volunteers to help run the Colorado Open. If you have any availability to help out on either day, please email jodi@frontrangecrossfit.com for more information. This is a great opportunity to catch the action from behind the scenes and help out our community.

31 Heroes

On September 3, CrossFit gyms across the nation and world will gather together to honor our 31 Heroes killed in action August 6, 2025 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The 31 Heroes WOD will be our workout of the day on Saturday, September 3rd. Everyone is welcome to join us to honor our heroes. You can also support the families of our 31 Heroes by going to the 31 Heroes website and donating $31 to the foundation.

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08.17.11 Fight Gone Bad 6

Alicia at the bottom of her Sumo Deadlift High Pull

Sign Up For Fight Gone Bad

On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.

For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.

Fight Gone Bad 6 is a fundraising event benefiting the Special Operations Warrior Foundation and the CrossFit Foundation.

The heart of an athlete can change the game.
The soul of an athlete can change the world.

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08.16.11 Baby Shower & BBQ

MBS Summer BBQ

Please join us Sunday, August 21st for our annual summer BBQ with a twist! This year we will be showering Pat and Janelle to welcome the newest Burke to the MBS family. As always your friends and family are encouraged to join the festivities! Here are the details:

Hope to see you there!

Colorado Open Volunteers
August 27th & 28th, 2011

Front Range CrossFit is looking for a few good men and women to help them run the Colorado Open. If you have any availability to help out on either day, please email jodi@frontrangecrossfit.com for more information. This is a great opportunity to see the action up close and personal.

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08.15.11 Strength Class Updates

Archie and Tony show us that being strong allows us to play with heavy concrete stones!

7:00 PM CLASS CANCELLATION

Due to lack of interest, the 7:00 PM WOD on Monday and the 7:00 Open Gym on Tuesday are no longer being offered. Check out the updated MBS Training Schedule

Get Strong!!! Strength Program Updates

Did you know MBS has a strength program? In addition to the workout of the day (WOD) offered 7 times a day, Monday through Friday, we also have a weightlifting/strength program with the single focus of getting you stronger and more profiicient in weightlifting.

Why strength? Increasing strength makes many CrossFit workouts easier by virtue of making each repetition a smaller percentage of the athlete's 1 rep max. The weight feels lighter and is therefore moved with less exertion. Imagine how heavy a 95 lb. thruster feels when your back squat is 400 lbs. Not very heavy! It has long been CrossFit's conviction that the needs of elite athletes and the needs of all others differ in degree, not in kind. Everyone who has participated in our strength program has seen rapid improvement in their overall physical abilities.

Starting this week we will be offering 3 additional hours of strength classes per week. Our strength/weightlifting program is tailored to the individual and appropriate for all levels of fitness. Strength class times:

Tuesday and Thursday
12:00-1:00 PM and 5:00-7:00 PM

Saturday
11:00-12:00 PM

To start the strength/weightlifting program, show up at any class time and talk with Pat or Rich about getting swole. Email patrick@mbscrossfit.com for any questions.

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Click HERE FOR MORE INFORMATION AND TO REGISTER

08.14.11 USAKL Open

USA Kettlebell Lifting Open

Lifters should be at MBS no later than 8:00 am for weigh-in's if they are competing in the USAKL Open. Heats will be developed and ran shortly after.

ATSCI Tactical Race

If you are doing the 35 lb. 5k race and kettlebell workout, you should show up at 11:00 for the workout brief and instructions on the run route. You should also bring a backpack to stuff your 35 lbs. in, or you will end up carrying a kettlebell in your hand.

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08.13.11 Photos of the Week

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Click HERE FOR MORE INFORMATION AND TO REGISTER

08.12.11 Coming up This Weekend

On Ramp learning the KB Swing

CHC Combat Hapkido - Knife Seminar

CHC Combat Hapkido and MBS CrossFit will be hosting a knife seminar tomorrow from 11:15am to 2:30pm. The seminar will be taught by a renowned instructor, Eric Mayes, from Rocky Mountain Combat Hapkido. The seminar will focus on the basic mechanics of handling a knife, how to defend yourself with a knife and how to defend against being attacked with a knife.

The cost is $40 at the door.

For more information, check out CHCCombatHapkido.com

USA Kettlebell Lifting Open

MBS and the Colorado Kettlebell Club will be hosting the USA Kettlebell Lifting Open, from 7:30am to 2:00pm on Sunday in our hanger.

The Open will be a fun competition that will include a 5k race, a CrossFit style workout, and American rules Kettlebell events. Competitors may choose their desired weight and which events they wish to compete in.

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08.11.11 Summer Treat

Paleo Key Lime Pie

This recipe comes from Ashley Kretsch who brought this deliciously refreshing dessert to Pat's Birthday BBQ a couple months back. It is the perfect treat on a hot, summer day!

Crust:

Ingredients
- 1.5 cups whole almonds
- 4 pitted dates
- 1 Tablespoon Coconut Oil

1. Put it all in a food processor and stop just short of nut-butter
2. Dump it into a standard pie pan (smear with coconut oil first) and, with your fingers, just mush it flat. Don't bother going all the way up the sides with it - though a visible crust looks good, you have to worry about it burning in the oven. Form the crust so it goes about half way up the sides.
3. Pre-bake at 350 for 6-8 minutes - should be just a tad golden.

Filling:

Ingredients
- 4 teaspoons lime zest (you know... get the grater out)
- 1/2 Cup lime juice (fresh of course)
- 3 Tablespoons agave syrup (can use honey)
- 2 Tablespoons coconut flour
- 3 eggs
- 1 Cup Coconut Milk (Thai Kitchen brand recommended)

1. Mix all ingredients with a whisk.
2. When pie shell is done, dump filling into shell and put back in oven for another 25-30 minutes (filling should appear to be set up). Hopefully the crust is actually covered. If not, don't let it burn - cover with foil near the end if you have to.

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08.10.11 Home Therapy

Home Therapy

There are many things you can do at home to prevent future injuries, work on soft tissue mobility, and repair damaged tissue. Here are some important things to remember when rehabbing at home.

~ Always Ice after injuries – direct ice massage with an ice cube or cup for 5-10 min is recommended to decrease further inflammation to tissue and vasoconstriction arteries to decrease blood flow after injury. See picture below as an example of icing the Achilles tendon – small circles are best, wipe water off skin as you go. This type of icing technique is quick and most efficient.

~ Remember to stretch – As demonstrated in the picture, Dan is using a towel to stretch his hamstrings. Keep your leg straight, you can bring toes up and town to floss the Sciatic and Posterior Tibial nerves . . . remember neural mobility is just as important as muscle elasticity. Two minutes each side. You can also stretch your Piriformis muscle & hip capsule by bringing the foot up toward your chest with towel around ankle.

~ Soft Tissue Mobility – Work on trigger points and places that are bound down by adhesions with the lacrosse or tennis ball. The more you work on mobilizing your tissues, the easier your skin & fascia can move on underlying muscles allowing for more mobility and thus a more successful CrossFit performance!!

Stay tuned for the next Mobility with Mary Clinic (Mon 8/29 @ 6pm) that will emphasize soft tissue mobility, review of anatomy & structures and the physiology behind the use of the torture devices including foam roller, lacrosse balls, bands, etc. The more you understand your body and purpose of what you are doing will help allow you to address individual deficits to improve your performance.

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08.09.11 MBS Kids

Yo smokin' the muscle ups!

3, 2, 1... Blast off! MBS CrossFit Kids

Thank you to all our parents that have helped us bring our CrossFit Kids program to life this summer. The sessions with your young ones has allowed us to play with the program and confirm our belief that CrossFit is for EVERYONE, especially our kids. What we have decided is that in order to continue the kids 1x/wk program we need to charge $30/mo per family. So, whether you have 1-3 kids, you will pay $30 for the month. There is no contract and you can go on a monthly basis. This applies to the 12 and under kids only.

As for our Teens . . .
Youth ages 13 and up are welcome to join and participate at MBS as a regular member. Youth will receive regular pricing on the On Ramp and Elements and upon graduation membership will be the $120/mo unlimited student rate.

Remember to check into our blog at www.mbscrossfitkids.com!

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08.08.11 Hungry for Competition

USAKL OPEN 2011 & ATSCI TACTIAL RACE
AUGUST 14th

USAKL Open

Challenge yourself to one or more of the following events:

Double Half Snatch. Maximum reps in 10 minutes or less (Youth 5 minutes)

Double Jerk. Maximum reps in 10 minutes or less (Youth 5 minutes)

Snatch. Maximum reps in 10 minutes or less (Youth 5 minutes)

Single Arm Clean and Jerk. Maximum reps in 10 minutes or less (Youth 5 minutes)

ATSCI Tactical Race

Phase One: 5K weighted march or run carrying 35lbs. Weighted vests or backpacks are allowed.

Phase Two: 10 reps each, two times through (immediately following the run).

1. Dbl Power Clean
2. Dbl Front Squat
3. Dbl Push Press
4. Dbl Swings
5. Plank Rows (a.k.a. Renegade Row)
6. Hindu Push + Dbl. Dead lift

Women Option of:6kg, 8kgs, 12kgs, or 16kgs.

Men Option of: 20kg, 24kg, 28kg, or 32kg

These are two seperate events that will be happening Sunday August 14th at MBS CrossFit. You can register for one or both. Cost for the USAKL Open is $45 and you will be ranked nationally among other kettlebell lifters along with getting an event t-shirt. Cost for the ATSCI Tactical race is $25. You can do both for $60.

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08.06.11 My Games Experience

Pat during Event #3

My Games Experience

Epic. If I had to explain this year's games experience in one word that would be it. Nothing I have done in past compares to the elite level of competition I experienced over the weekend. With Reebok coming in as the title sponsor for this year's games, it was obvious that they were determined to make this the best experience possible for every athlete and fan alike. The Home Depot Center was packed with fans cheering on their athletes and taking advantage of the surreal environment. The CrossFit staff went above and beyond to supply the athletes and fans with tests that were as challenging as they were fun to watch. The judges and volunteers made everything happen seamlessly. As big as the weekend was, it's still the same competition. It is still guys, girls, and teams giving everything they have, and putting years of training into a single weekend for the title of the "Fittest on Earth." That much has not changed since my first games experience in 2008, and I don't expect it to ever change. That is what I love about this sport. You can insert whatever big-name sponsor you want and put the jackpot up to the hundreds of thousands of dollars and you will still have the same determined athletes and fans coming together to celebrate the strength of the human body. The profoundness of the weekend can only be understood by those who are (CrossFit).

My favorite workout from the weekend was the clean and jerk/rope climb workout. I only placed 14th in the event, but it was a seriously fun workout. I will probably do that workout again in the near future to see if I can best my time. Without a doubt, the most challenging and my least favorite workout was the ocean swim/beach run workout. Not only did it involve swimming, which I find myself particularly insufficient at, but it was my worst placing event at 32nd place. It was a deficit that was extremely challenging to overcome for the rest of the weekend.

Walking away from the weekend, I believe more than ever that the sport of CrossFit will continue to grow. Believers will continue to believe and onlookers will become converts. CrossFit is legit. It is not just a bunch of hard bodies pumping weights and exercising, it is a celebration of the strength of the human body and mind. Our community is a fearless group of people that should not be underestimated. CrossFitters will continue to challenge the status quo and push the limits what is thought possible.

I am extremely grateful for the support of my friends and family. I could not have asked for a greater community of people to share this ride with. I plan to compete as long as I am able, so look for me again in 2012. Hopefully next year I will be competing with some of you at Regionals! You can bet one thing though; I am going to put open-water swim training into next year's game plan!

Thanks again for being such great friends and supporters of CrossFit.

Stay strong,

Pat Burke

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08.05.11 August Events

Sam getting under the bar

The FRCF Master's Championship Registration
NOW

If you are interested in competing in the Master's Championship at Front Range CrossFit, we recommend that you REGISTER NOW. Registration has been open for two days and they are already over half way full. The competition starts at 35 years of age. If you are interested, get yourself signed up, and represent MBS!

CHC Combat Hapkido - Knife Seminar
Saturday, August 13th

CHC Combat Hapkido and MBS CrossFit will be hosting a knife seminar August 13^th at 11:15am – 2:30pm. The seminar will be taught by a renowned instructor, Eric Mayes, from Rocky Mountain Combat Hapkido. The seminar will focus on the basic mechanics of handling a knife, how to defend yourself with a knife and how to defend against being attacked with a knife.

The cost is $35 before August 10^th and $40 at the door.

For more information, check out CHCCombatHapkido.com

USA Kettlebell Lifting Open
Sunday, August 14th

MBS and the Colorado Kettlebell Club will be hosting the USA Kettlebell Lifting Open, on August 14th in our hanger. The Open will be a fun competition that will include a 5k race, a CrossFit style workout, and American rules Kettlebell events. Competitors may choose their desired weight and which events they wish to compete in.

The 2011 Colorado Open
Saturday & Sunday, August 27th-28th

The 2011 Colorado Open will be held at Front Range CrossFit on the weekend of August 27th. There will be 5 workouts over the two day event. The Open is sold out, but you can head down to FRCF to check out the competition for free and cheer on our MBS athletes.

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08.04.11 Home Cookin'

Gabby on the rower during "Jackie"

Stuffed Bell Peppers

This recipe comes from our resident cooking master, Yo Snavely. We printed this recipe in last months MBS News Letter, and thought we'd check in to see if anyone has had a chance to try it out. If you haven't, we recommend you give it a try. Anything Yo recommends or creates, foodwise, always turns out a winner!

Ingredients:
Any color Bell Peppers- Red are my favorite and contain the most nutrional value

1 head of califlower

1 lb of meat- Take your pick chicken, steak. Most recently I used chicken chorizo (really good)

Can of organic stewed tomatoes (I like to use the muir glen brand fire roasted diced tomatoes with green chilis)

Better than cream cheese (this is non dairy, gluten free, and a few other things) available at Sunflower, Sprouts and Whole Foods that I at least know of.

2-4 Jalapanos

Splash of Chicken Broth

How to Make It:
1. Set oven to 350.
2. Get a big pot to boil your peppers in...Yup this makes them tender and soft for when you eat them!

3. Marinate your meat- at least throw some sea salt and pepper in there but get crazy, red pepper, a little chili powder

4. Boil your califlower until it is tender. Once it is cooked place it in either your magic bullet or food processor and chop it up very fine. I like to add in lime and cilantro once it is chopped.
5. Once your meat is cooked and califlower is chopped you can start stuffing. You can do this two ways. Most people like to mix it all together but you can layer it and keep it seperate if you want.

6. Take the meat, califlower, tomatoes, and mix them all in a bowl. I like to start by putting some sauce into the bottom, then spoon in your mixture and top with the sauce (see below).

For the Sauce which is obviously optional

Put the cream cheese in a sauce pan, depending on heat desired 2-4 minced jalapanos and splash of chicken broth. Simmer and continue to stir. This should be creamy when done. Remember that you can always add more broth to thin out but its difficult to thicken if you add too much too early.

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