Thursday, February 6, 2014 - Day 32 of New Year Challenge

Peachy Pork-A-Bobs

(Pic & Recipe courtesy of nomnompaleo.com)

The above recipe won the best savory paleo recipe of 2013 by Paleo Magazine.

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Strength:
Week 3 Wendler - Strict Press

Sprint Work:
5 x 100m Sandbag Sprint (inside, outside use sleds and do 6 x 50m)

Conditioning:
3 Rounds -
- 3 DB Renegade Man-makers (35/25)
- 6 DB Waiter Lunges Right Arm
- 6 DB Waiter Lunges Left Arm
- 90 Singles

Post detailed workout results and food logs to comments.

Friday, January 31, 2014 - Day 26 of New Year Challenge

Spicy Avocado Egg Salad

(Pic & Recipe courtesy of janssushibar.com)

I mentioned it in all of the classes yesterday, but just in case you missed it, we are adding the following bonus to the challenge:

If you missed a food log, attendance day, or bonus question for any reason, you can make that up by showing me 10 consecutive double unders within 3 attempts anytime during the test out week, 2/10-2/14.

There is not a doubt in my mind that any of you could do that if you spend the next 2 weeks working on it consistently.

Post food logs and thoughts to comments.

Tuesday, January, 28, 2014 - Day 23 of New Year Challenge

Red Thai Curry Stroganoff

(Pic & Recipe courtesy of mylivingnutrition.com)

Post Food logs to comments...

Monday, January 28, 2014 - Day 22 of New Year Challenge

Oven-Baked Sweet Potato Fries

(pic & recipe courtesy of nomnompaleo.com)

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:

- 25 Tuck Jumps

- 20 1-Legged Broad Jump (landing on 2 feet)

- 100m Broad Jump (practice bounding)

Strength:

- Week 2 Wendler - Deadlift

Conditioning:

"Faydra"

3 Rounds -
- 200m Medball Run (20/14)

- 10 Med Ball Cleans

- 15 Wall Ball Shots

- 20 Medball Lunges

Post workout results, food logs, and any coaching or programming complaints to comments...

Friday, January 24, 2014 - Day 19 of New Year Challenge

Moroccan Grilled Salmon

(Pic & Recipe Courtesy of theclothesmakethegirl.com)

Post food logs and thoughts to comments.

Thursday, January 23, 2014 - Day 18 of New Year Challenge

Ancho Chile Braised Country-Style Pork Ribs

(Pic & Recipe courtesy of slimpalate.com)

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:
- 4 x 50m Sled SPRINT (90/70 or more)

Strength:
- Wendler Week 1 - Strict Press

Conditioning:
CrossFit's Fran
21 - 15 - 9:
- Thrusters (95/65)
- Pull-Ups

Post detailed workout results and food logs to comments.

Tuesday, January 21, 2014 - Day 16 of New Year Challenge

Garbage Stir-Fry with Curried Cabbage

(Pic & Recipe courtesy of nomnompaleo.com)

Post food logs and thoughts to comments.

Sunday, January 19, 2014 - Day 14 of New Year Challenge

Butternut Squash & Chicken Mash

(Pic & Recipe courtesy of thehealthyfoodie.com)

Post food logs to comments.

Friday, January 17, 2014 - Day 12 of New Year Challenge

Truffle Deviled Eggs

(Pic & Recipe Courtesy of strictlypaleoish.com)

Truffle Oil is Available at HEB

Post food logs to comments.

Thursday, January 16, 2014 - Day 11 of New Year Challenge

Sweet Potato Soup With Bacon

(pic & recipe courtesy of theclothesmakethegirl.com)

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:
- Sprint Work (5x100m working up to 100%)

Strength:
- Strict Press Week 1

Conditioning:
8 Rounds Tabata of-
- Hollow Rocks
- Kettlebell Swings
- Pull-Ups

Post detailed workout results and food logs to comments.

Wednesday, January 15, 2014 - Day 10 of New Year Challenge

Butternut Squash Cottage Pie

(Pic & Recipe Courtesy of thesaffrongirl.com)

If you've had the pleasure of peeling and cubing a butternut squash and want to try something different, Costco has clamshells of organic butternut squash that are already cubed and ready to cook and they are cheaper than 1 squash at the grocery store.  That said, if you know someone that grows them in their backyard, that would be a much-preferred option.

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:
- 300m Row Sprint (absolutely as fast as you can go, no pacing)

Skill Work:
- Trap Pull
- Kipping Swing
- Pull-Up Negatives

Conditioning:
3 Rounds -
- 15 Push-Ups
- 25 Unbroken Squats (to ball)
- 35 Double Unders (100 Singles)

Post workout results and food logs to comments.

Tuesday, January 14, 2014 - Day 9 New Year's Challenge

Fried Black Kale

(Photo & Recipe courtesy of strictlypaleoish.com)

Post food logs to comments.

Thursday, January 9, 2014 - Day 4 of New Year's Challenge

Carnitas (and cauliflower tortillas)

(pic and recipe courtesy of slimpalate)

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Challenge Workout #7:

Challenge Workout #8:

Post detailed workout results and food logs to comments. 

Wednesday, January 8, 2014 - Day 3 of New Year's Challenge

Paleo Pasta Carbonara

(Pic & Recipe Courtesy of ThreeDietsOneDinner)

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Challenge Workout #4:

2 minute AMMAP Row

Challenge Workout #5:

Find 1 rep max Strict Press

Challenge Workout #6:

CrossFit's Helen -
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post detailed workout results and food logs to comments. 

Tuesday, January 7, 2014 - Day 2 of New Year's Challenge

Like previous challenges I will post a healthy recipe, article or video on days where we don't have scheduled workouts.  The 20 bonus points will mostly come from asking you questions about things that are posted on these days, so make sure you take the time to glance at them.

Today we'll start with the basics.  One of the most difficult things for people to get used to when dropping grains is finding a good base to substitute where they would usually use rice or pasta.  The following recipe is one of the 2 that I use regularly at my house.  It takes less than 15 minutes total once you get good at it.

Simple Cauliflower Rice

(pic and recipe courtesy of NomNomPaleo)

Click on picture or recipe title to see recipe

Don't forget that your food logs for yesterday must be posted on yesterday's blog post before you go to bed tonight.

Tuesday, June 11, 2013 - Day 9 of Summer Challenge

Balsamic Pepper Rump Steak

(courtesy of thesaffrongirl.com)

For those of you new to the blog, I occasionally post recipes that look good and are very healthy.  To get to the actual recipe you can click on the dish name or the picture.  The fact that I have posted it does not necessarily mean that I have tried it and can vouch for it personally, so if you have any comments on the recipe feel free to add them below.

Post detailed workout results to comments.

Tuesday, June 4, 2013 - Day 2 of Summer Challenge

Like I explained last night, you are free to choose whatever eating plan you would like for the summer challenge.  The only requirement is that you post everything you eat or drink (water optional) to the comments of the daily posts.

We highly recommend Whole9's guidelines.

Whether you decide to do a Whole30 or not, you should definitely stick to "Real" foods.  Stay away from stuff in packages.  Something along the lines of: lean animal proteins, lots of vegetables of as many different varieties as possible, little to no starches, a few nuts and seeds, and no sugar in any form, real or artificial.  If you stick with that you will see great improvements in the next month.  Whole9's Whole30 is a lot more strict than that, and includes absolutely no chewing gum, soy, legumes, dairy, sugar, real or artificial, etc...  If you do a Whole30 that is great and the benefits are incredible, but there is no such thing as a "Whole30 except for 'fill in the blank'".  You are either doing a Whole30 or you aren't.

Some good recipe sites that specialize in Whole30 compatible foods:

- Whole9's Steal This Meal Series
- The Clothes Make the Girl
- NomNomPaleo
- Whole Life Eating
- The Foodee Project (Whole30 Approved Link near the top)

I would highly recommend adding those to your favorites and checking them out from time to time.  Melissa Hartwig of Whole9 has a similar list of sites here: http://forum.whole9life.com/topic/10-whole30-friendly-recipe-sites/

Post your food logs to comments and check the blog tomorrow morning for more important challenge information.

Wednesday, May 15, 2013 - Workout

Garlic Roasted Shrimp with Zucchini Pasta

(Courtesy of http://cookeatpaleo.com/)

Starting this Saturday, May 18, we are moving the Saturday morning workout to 8:30 AM.  We are doing this to make it easier for our "non-morning people" to attend and to keep it consistent with our 8:30 weekday class that is currently being trialed.


Warm-Up:
- Light Jog
- 40 Consecutive Double Unders or 3 minutes of attempts
- Joint Mobility
- 2 Rounds Standard Warm-Up

Strength:
- Power Clean

Conditioning:
AMRAP in 7 Minutes of -
- 7 Burpees
- 7 Med-Ball Cleans (20/14)

Rest 3 minutes and repeat.

Post detailed workout results to comments.

Monday, April 22, 2013 - Workout

Braised Un-pulled Pork

(courtesy of thehealthyfoodee.com)

Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Jump Rope Tournament

Strength:
- Strict Press

Conditioning:
CrossFit Football Workout from 4/20/13
5 Rounds -
- 12 Barbell Walking Lunges (35% of Back Squat Max)
- 12 Dynamic Push-Ups
- Sprint 100m

Post detailed workout results to comments.

Thursday, April 11, 2013 - Workout

Butternut Squash and Chicken Mash
(courtesy of thehealthyfoodee.com)

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Gymnastics WOD:

http://gymnasticswod.com/content/wed-0410

- Perform 100 Push-Ups

- Each time you break perform 5 Hollow Rocks

Conditioning:

3 Rounds -

- 60 Double Unders (200 Singles)

- 40 Squats

- 20 Box Jumps (24/20)

Post detailed workout results to comments.