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Main – WOD

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CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Ring Dips (10 minute Ring Dip Volume)

Start Volume@1:00, begin Metcon@11:00

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP
15 Sumo Deadlift Hi-Pulls (53/35)
20 Sit Ups
25 Double Unders (50 singles)

5 minute AMRAP
15 Sumo Deadlift Hi-Pulls (70/53)
15 GHD Sit ups
30 Double Unders

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP
15 Sumo Deadlift Hi-Pulls (53/35)
20 Sit Ups
25 Double Unders (50 singles)

15 Sumo Deadlift Hi-Pulls (70/53)
15 GHD Sit Ups
30 Double Unders


Banded Sink/Barbell Calf Smash

  1. Ashley Reply
    This is so good! I made it last week and was shocked at how much it resembles deli meat from the store. HOMEMADE DELI MEAT- 2 boneless, skinless chicken breasts (or approx. 1 pound of total meat) (450 g) 4 teaspoons pure maple syrup (20 ml) 1 tablespoon kosher salt (15 ml) 1 tablespoon dried herbs or spices (optional) (15 ml) Instructions: Put the syrup, salt and any seasonings that you like in a sealable plastic bag. Add the chicken breasts and rub the syrup and salt into the meat. Release as much air as possible, seal the bag and refrigerate for 48 hours, turning the chicken breasts occasionally. Rinse the chicken off with water then soak in a bowl of cold water for 1 hour. This removes excessive saltiness. Preheat the oven to 250 ºF (120 ºC) Pat the chicken dry. Pound the breasts into thin even slabs. Roll each slab up and tie it with twine. (Pounding and rolling the meat isn’t entirely necessary but it helps the meat cook evenly and allows you to slice the meat in even rounds after it’s cooked.) Place the rolled breasts on a parchment lined or well-oiled baking pan. Bake for 1 hour or until the meat temperature is 165 ºF. (74 ºC) Remove the twine and let the meat cool completely in the refrigerator before slicing
  2. Jennifer Burnette Reply
    Oven Fried Chicken 1 package of 6 organic chicken drumsticks (I actually like it better with the 'drummettes') 1/3 cup of almond flour 2 teaspoons paprika 2 1/2 teaspoon celtic sea salt 1/2 teaspoon fresh ground pepper 1 teaspoon curry powder (I've made it without paprika and only curry too--yum) 2 teaspoons herbs du provence 1/4 cup butter (tallow actually works better here if you can get grass-fed beef tallow--I order it here.) Preheat oven to 450. Mix up the almond flour and spices in a large zipper bag (think shake & bake). Line a 9x13 pan with foil or parchment. Put the butter or tallow in the pan, put in oven to melt. Put the drums or drummettes (3 at a time for the big ones) in the bag and shake. Place chicken in pan. Bake for 30 minutes then flip and bake for 15-20 more minutes.
  3. Sarah Bauer Reply
    Crockpot Beef Soup: at least 1lb of beef cubes (depending on how many you are feeding), 2 cans of beef broth, zucchini, mushrooms, cabbage, carrots; throw it all in the crock pot and cook 5-6 hours. I don't measure the amount of veggies...just chop them up and throw it in :)
  4. Marianne Mara Reply
    Almond Pumpkin Muffins. Nicole & I made these as our first "paleo" thing ever and we loved them! Ingredients: 1.5 C Almond Meal 1tsp baking soda 1tsp baking powder 1 Cup Canned 100% Pumpkin 1 very ripe banana mashed 2 Tbs Honey 3 tsp Cinnamon 3 eggs 1 tsp pure vanilla extract 2 Tbs Almond Butter How to Make: Heat oven to 375 degrees. Beat eggs. Add to the eggs all other wet ingredients. No need for a mixer just stir till combined. In a separate bowl mix together the almond flour, baking soda and baking powder. Add the wet and dry ingredients together. At that time I usually add in a cup of berries. Blueberries are the BEST! Stir. Grease muffin tin with olive oil or coconut oil. I use foil baking cups…they don\’t stick at all to those. Divide evenly into muffin pan. Bake at 375 for 18 minutes. Store in the refrigerator for longer lasting muffins. Makes about 12.
  5. Mary Brus Reply
    Crockpot Mexican two bean Chicken chili- (I know- but we still eat beans in our house) We love this because Ben and I eat it as a chili and the kids like to eat it on a tortilla- In a large crockpot I put about 4 large frozen chicken breasts, 1 med. zuccini chopped, 1 can of black beans drained, 1 can of pinto beans drained, 1 can of corn, 2 can of chicken broth (14.5 oz. each) 1 jar of chunky salsa, 1 can of 8 oz. tomato sauce, 1 garlic clove pressed and 1.5-2 tbsp. chili powder. Cook in crockpot on low for 5-6 hrs and then shred chicken. YUMMERS!
  6. maggie Reply
    Ingredients (serves 6-8) 3 lbs boneless pork loin 3 tbsp balsamic vinegar 2 tbsp olive oil 6 sprigs fresh rosemary 6 sprigs fresh thyme 2 tbsp steak seasoning 1 tsp freshly ground black pepper 6 cloves garlic (crushed) 6 slices bacon Begin by pre-heating the oven to 400°, then brush the loin on all sides with the balsamic vinegar and olive oil. Next, cut six slits in the loin to make a nice little home for the crushed garlic. Now use a garlic press to crush one clove of garlic into each slit, then push the crushed garlic well into the pork. After the pork is all garlic-ed up, put the spices together and get ready to rub! Place the steak seasoning, black pepper, 4 sprigs chopped rosemary and 4 sprigs chopped thyme in a small bowl together. Next, rub the spice mixture on to the loins, making sure to cover both sides evenly.While spicing up the pork place 2 sprigs of rosemary and 2 sprigs of thyme on the loin. Now it’s time to double up the pork and wrap the loin in bacon, making sure to wrap up those sprigs of rosemary and thyme! Now the pork is ready to roast away! After 40-45 minutes, place a meat thermometer into the center of the pork. The pork will register at 165° F when ready. Slice the rosemary balsamic pork loin into thick cuts and serve!
  7. Gina Wann Reply
    Spaghetti Sauce 1 1/2C chopped onion, 1/4c olive oil, 2(1lb 12oz) cans whole tomatoes, 3 (6oz) cans tomato paste, 2tbasil, 1tsugar, salt and pepper to taste, 3 or 4 lbs of Italian Sausage (Casings off, crumbled) 1lb of gr turkey or beef. In a pot heat onions and garlic till clear. Brown the meat in another pan then add to the pot with the onion and garlic. Add the rest of the ingredients. Cook on low for 2 or 3 hours. It makes a big batch so I freeze some. Jeff and I eat it over spaghetti squash and the kids like good old fashioned pasta.
  8. Mal lee Reply
    Ingredients: Brussel sprouts, shrimp & bacon 1.Steam Brussel sprouts 2. Grill shrimp 3. Cook bacon 4. Mix together in one pot 5. Enjoy =)
  9. Dustin Reply
    CREAMLESS CAULIFLOWER CLAM CHOWDER WITH BACON AND LEEKS Serves 6-8 INGREDIENTS Four 6.5 oz cans of chopped or baby clams packed in clam juice (not packed in water) 16 oz bottled clam juice 1.5 cups chopped leeks 1 head cauliflower (about 1.25 lbs), cut into florets Four slices thick-cut bacon, chopped into 1/4" pieces 1 cup water 1/4 tsp dried thyme 2 Tbs fresh minced parsley leaves Salt and pepper to taste DIRECTIONS In a large soup pot, cook the bacon over medium-low heat until crisp. Remove the bacon with a slotted spoon and drain all but a teaspoon of grease. Increase heat to medium and add the leeks. Saute for a couple of minutes or until soft. Remove about 2/3 of the leeks and reserve for later, leaving the remaining third in the pot. Stir in the cauliflower, then add the clam juice, juice from the canned clams (but not the clams themselves), water, and thyme. Bring to a boil over high heat, then reduce heat to low and simmer, covered, until the cauliflower is quite soft, about 30 minutes. The cauliflower should be soft enough to mash with a fork. Using an immersion blender, puree the soup until smooth. You can alternately transfer everything to a blender in batches but an immersion blender is much easier! Stir in the clams, leeks, bacon, and parsley. Simmer for a couple minutes to let flavors meld. Season with salt and pepper to taste (I like LOTS of pepper but very little salt since the clams, clam juice, and bacon are quite salty). Serve!
  10. Jeff Wann Reply
    Tex-Mex Breakfast Scamble ☺ Ingredients 1 tsp coconut oil, tallow, lard, or bacon drippings 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, chopped 1 medium tomato, diced 1/4 cup fresh cilantro, chopped Instructions Heat coconut oil in a medium skillet over medium-high heat. Meanwhile, break eggs into a small bowl. Add cumin, chili powder, sea salt, and water. Scramble with a fork until fully combined. Add onions, bell peppers, and jalapeno to the hot skillet. Saute 3-5 minutes, or until slightly softened. Add eggs and chicken, and cook while continuously stirring until eggs are light and fluffy. Remove from heat. Stir in tomatoes, and top with fresh cilantro to serve.
  11. natalie Reply
    Mrgarita chicken salad is so good! marinated grilled chicken, corn, black bean ( to who is not too strict), black bean salsa,fresh field green, chopped cilantro, avocado sliced and drizzle of margarita sauce. enjoy it!
  12. Wes Reply
    Guacamole Deviled Eggs 6 large eggs, hard boiled 1 medium haas avocado 2-3 tsp fresh lime juice 1 tsp red onion, minced 1 tbsp minced jalapeno 1 tbsp fresh cilantro, chopped kosher salt and fresh ground pepper, to taste 1 tbsp diced tomato pinch chile powder (for garnish). Directions Peel the cooled hard boiled eggs .Cut the eggs in half horizontally, and set the yolks aside. In a bowl, mash the avocado and 2 whole egg yolks; discard the rest. Mix in lime juice, red onion, jalapeño, cilantro, salt and pepper and adjust to taste. Gently fold in tomato. Scoop heaping spoonfuls of the guacamole into the 12 halved eggs. Sprinkle with a little chile powder.
    • Marianne Mara Reply
      OOOH this sounds really good! I have all the ingredients too :)
  13. Janel Reply
    Coconut Flour Waffles Ingredients: 4 eggs, separated 2 Tbsp. coconut oil, melted 1 tsp. vanilla 1/2 tsp. baking soda 1/8 tsp. salt 1/8 tsp. cinnamon 1/3 cup almond milk or coconut milk 1/4 cup sifted coconut flour 1/2 Tbsp. honey Directions: 1. Put all the egg whites in a bowl and set aside. 2. In a second mixing bowl, combine egg yolks and all the rest of the ingredients. 3. Beat egg whites until stiff peaks form. Fold egg whites into batter mixture and gently mix until egg whites are incorporated. 4. Pour appropriate amount unto your waffle iron and cook. (On my waffle iron, I put 1 – 1 1/2 cups of batter on it and cook for 2 1/2 -3 1/2 minutes.) 5. Serve with fruit, pure maple syrup, and/or coconut whipped cream!

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