• Weighted Pullups, 3 x 5
  • Scale to 3 x 8 Jumping Pullups with last four reps of each set being slow negatives


  • Annie
    • 50-40-30-20-10
      • Double Unders
      • Abmat Situps
  1. 140305

    Today, another stupid-easy recipe! (and makes for a nice breakfast) Your thoughts for improvement of this bare bones dish are welcome of course.

    1. Boil a pan of water.
    2. Throw in 4 chopped red bell peppers
    3. There is no limitation on the amount of garlic you can add
    4. put in a cube of chicken bouillon (notorious for all kinds of fillers, yeasts and sugars. Be cautious about what you pick)
    5. once everything has been boiled, blend to a pulp.
    6. ad salt to taste
    7. Bon appetit!

  2. 140305

    I can’t make the workout tonight…but here is my tip — check out “Hungry for Change”. I watched it last night, and gave me more motivation to stick to the challenge!


  3. 140305

    Pullups: scaled – jumping from box and assisted negatives
    Annie: Completed the round of 30 reps at the end of the 18 minute time cutoff. 50 double unders to start (woohoo!), then switched to singles for the set of 40 and 30

    • 140305

      This is what I’ll be bringing to the potluck on Friday. I made it around Thanksgiving for a work potluck and multiple people were asking for the recipe! It’s super quick and easy, and best of all, delicious!

      Brussel Sprouts Salad
      12 brussels sprouts
      2 Fuji apples
      1/2 red onion
      2 garlic cloves
      1 inch piece of ginger root
      2 tbs. extra virgin olive oil
      pinch of salt & pepper
      2 tbs. hemp seed (the recipe calls for this but I leave it out)

      From http://fastpaleo.com/recipe/brussels-sprouts-salad/

  4. 140305

    This is a pretty simple and very delicious dinner. It will be at the potluck on Friday!
    1 large spaghetti squash (about 600 grams)
    1 pound italian sausage
    ½ yellow onion, diced
    1 cup pizza sauce (no sugar added)
    1 teaspoon dried basil
    salt and pepper, to taste
    3 eggs, whisked
    (optional: add anything you like with pizza: veggies, basil, even cheese if you do primal)
    Preheat oven to 400 degrees.
    Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
    Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.
    Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
    Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
    Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
    Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
    Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
    Let rest for 5 minutes before serving.

    From: http://paleomg.com/almost-5-ingredient-pizza-spaghetti-pie/

  5. 140305

    Pull-ups: 5-purple, 5-green, 5-red kb
    Annie: 12:51

    Third time doing Annie, first time actually doing DU. Woohoo!

    • 140305

      Way to go!!!

  6. 140305

    Pull-ups: Used a box for assistance.
    Annie: Made it to round three of sit-ups (13 sit-ups in) before time ran out. 360 Jump ropes(singles), 103 sit-ups total.

  7. 140305

    Pullups – pink, blue, yellow kb (red is legit!)
    Annie – 9:32 (situps were slowwww)

  8. 140305

    Todays WOD: Weighted Pull-ups used the green KB.

    Annie – 6:55

  9. 140305

    Pull-ups: 5-pink, 5-pink, 5-pink kb
    Annie: 14:45 – Some DU, mostly SU.

  10. 140305

    Pull-ups: Did ring rows
    Annie: 14:25 / singles. I got 4 1/2 hours of sleep last night and was surprised how affected my performance was by the lack of sleep. I believe I looked like a drunk person trying to jump rope the first few rounds. Was determined to finish before time was up and was able to pull it together for the last couple of rounds. Need more sleep. Need to master DUs this year.

  11. 140305

    High-protein, no-meat lunch (shout out to the Catholics during Lent):

    1 5 oz can Wild Planet wild albacore tuna (300 calories, 40 grams of protein!)
    1/4 cup prepared guacamole
    Mix it together and eat it in lettuce

    If you want to read about Wild Planet sustainably caught seafood, check it out at http://www.wildplanetfoods.com/

  12. 140305


    25# on the pull-ups (first time ever!!!)
    Annie 1350

  13. 140305

    Hi all,

    Tip for the day-

    I used this site prior to crossfit, and I try to use it even more to help recover. The yoga videos are amazing quality and free unless you want to download. They have all different levels of experiences, focus, and lengths.



    • 140305

      Hey this is awesome, my gf was just asking me the other day to look for some yoga videos online for her.

  14. 140305

    Will hit this workout over the weekend. Just for those completely new to Paleo–here are some of the ‘possible’ negative side effects that you just have to work through to get to the feeling GREAT part! http://www.eat-real-food-paleodietitian.com/paleo-diet-side-effects.html

  15. 140305

    Weighted pullups: Pink KB 3×5 (I think it’s 8kg, and that’s a big move for me, when not that long ago just doing 2 or 3 dead hang pullups was a struggle)
    Annie: 15:42 (If we’re doing the missed rep = 1 sec thing)

    Ok, I wasn’t sure if I could post this whole thing here, but these things are saving my life, so I wanted to share.

    Paleo Meatloaf Muffins

    16 oz Ground Beef

    1lb Frozen Spinach (defrosted and water squeezed out)

    Vegetables to dice:
    1 Large Onion
    2 Large/Medium Carrots
    2 Zucchini
    2 Stalks of Celery

    Dry Ingredients:
    1/3c Coconut Flour
    2t Black Pepper
    1t Garlic
    1t Thyme
    1t Garam Masala
    1t Ginger

    3 eggs

    Needs: Muffin Tin, Oven set to 375 Fahrenheit, Oil if you need it to grease the tins.

    Chop the vegetables (aside from the spinach) up into manageable sizes then pulse them in my 16 cup food processor (huge time saver!). Don’t puree them, just get them into small “diced” size pieces. You can also hand dice.

    I like the small pieces because then they are more evenly distributed in the dish.

    Mix your veggies with your spinach then add to your ground beef.

    Mix your dry ingredients together then add to the meat mixture. Pre-mixing your spices also helps to evenly distribute them.

    I add eggs last, but you can add them to the meat mixture first, too.

    You can also just take all of the ingredients and mush them together, the world won’t end. 🙂

    Oil (if needed) and fill muffin tins and bake at 375 for 30 minutes. The time may vary, just make sure they reach 160F internal temperature.

    Also, do not over-fill the muffin tins. Eggs are not only a binder but a leavener, so they puff up when baking. Give them a little bit of room by filling just under the muffin tin edge in each cup.

    These freeze REALLY well! A great snack or quick meal.

    • 140305

      oops, the lady just informed me that it’s more like 2.5lb of ground beef, not 1 lb.

  16. 140305

    Weighted pull-ups – 3 X 5 with blue kettlebell (12kg I think)
    Annie time was 14:33 I’m getting better a double understood but I’m nowhere near happy with them. Fun workout. Thanks to J for the instruction before class!

    Tip – check out Paleo Nick here is the website. http://www.paleonick.com a ton of recipes ( although he does require a subscription for many) I’ll be doing cinnamon infused short ribs off his site for the potluck on Fri.

  17. 140305

    For all my early risers (hopefully this counts as a tip since it’s the most valuable advice I can leave here): Invest in a sunrise alarm clock! I’ve had mine for over a year and the best way I can summarize how it changes your sleep patterns is that you wake up like a Disney princess every single morning. No harsh wake ups ever. But here’s some science: http://www.betterhealthinnovations.com/Benefits_of_Dawn_Simulator_Sun_Alarm_Clocks_s/65.htm

    And here’s the one I have, $100 is a small price to pay for something you use 5 days/week year-round! : http://www.soap.com/p/philips-hf3470-60-wake-up-light-white-300098?site=CA&utm_source=Google&utm_medium=cpc_S&utm_term=APA-104&utm_campaign=GoogleAW&CAWELAID=1323108384&utm_content=pla&adtype=pla&cagpspn=pla&noappbanner=true

  18. 140305

    I have recently developed a taste for the carnitas at Chipotle and thought I would try my hand at making my own. I found this receipe and it was very easy and delicious. http://popularpaleo.com/2013/01/07/crock-pot-carnitas/

    We also made the pineapple salsa and the chili lime sweet potato mash. They went great with the pork!

    • 140305

      Trader Joe’s some great pork pre-cooked and re-heated into carnitas.

  19. 140305

    Pull Ups: Got a couple with 15lb plates
    Annie: 9:56 rx (Last time we did this my time was around 11 minutes)

  20. 140305

    I am not a cook and dislike cooking so this has been a BIG challenge for me. That said cooking ahead has helped greatly as am usually starving by the time I reach home and being able to microwave dinner in a few minutes is awesome. This was a suggestion from Chef on tips for success! Thanks Chef!

    PS: I cooked salmon for the first time in my life and it was edible!

  21. 140305

    Having a foam roller a home has been priceless. Just $20 on amazon. http://www.amazon.com/gp/product/B0040NJOA0/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

  22. 140306

    No weighted pull-ups. Rings for me about 5 reps max completely flat. Managed to finish all reps (ABS) for Annie. max about 12 DB the rest singles.

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