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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

Turkish Get Up (3x(3 each arm))

Metcon (Time)

4 Rounds for time
12 Calorie Row
12 Hand Release Push Up
24 Double Unders

4 Rounds for time
15 Calorie Row
15 Handstand Push Ups
50 Double Unders


Lateral Opener/Olympic Wall Squat

  1. Wes Reply
    Granola Ingredients Dry Ingredients: ¾ cup of raw pumpkin seeds ¾ cup of raw sunflower seeds 1½ cup of almond meal 1½ cup of shredded unsweetened coconut 3 cups of raw slivered almonds 2 cups dried cherries or blueberries 3-4 teaspoons cinnamon 1-2 teaspoons ginger 1-2 teaspoons nutmeg Wet Ingredients: ¾ cups of raw honey (or a mixture of maple syrup and honey) 3 tablespoons of pure vanilla ¾ cup of melted coconut oil Instructions Preheat oven to 325 degrees. Mix all the dry ingredients first. Stir in the wet ingredients. Spread on a slightly greased, full sheet pan. Bake for 20 minutes. Remove after 15 minutes and stir. Place back in oven 5 more minutes. Allow to cool completely and eat!
  2. Mary Brus Reply
    Prep Time: 5 min. Cook Time: 10 min Total Time: 15 min. Macros: 500 calories for pancake recipe. (makes approx. 4-6 pancakes) Fat-24g/Carbs-12g/Protein-28g/ Fiber-11g Pancake Ingredients: 4 eggs at room temperature 1/4 cup coconut flour 1/4 tsp sea salt 1/2 banana mashed 2 tsp pure vanilla extract 1 tsp baking soda Topping: 1/2 banana sliced Maple syrup Grass-fed butter Directions: 1.) Mix all the ingredients together in a large bowl. 2.) Pour palm size dollops of batter into a pan over medium heat and cook with coconut oil or non stick cooking spray for 3-5 minutes. Be careful when flipping, the pancake batter is fragile. Should make about 4-6 smaller pancakes. 3.) Top pancakes with the other 1/2 of sliced banana, pure maple syrup, and grass fed butter.
  3. Marianne Mara Reply
    Paleo Pumpkin muffins were Nicole & My first paleo baking experience: Ingredients: 1.5 c almond flour, 3/4 c pumpkin (cooked or pureed), 3 eggs, 1 tsp baking soda, 1 tsp baking powder, 1 tsp cinnamon, 1 tsp pumpkin pie spice, 1/8 tsp sea salt, 1/4 c raw honey 2 tsp almond butter. Directions: Mix ingredients and bake at 350 for 25 mins in a coconut oil greased muffin tin or in baking cups. Serving Size: 6. Number of Servings: 6
  4. Marianne Mara Reply
    Ooops--- i realized i posted this last week. Here's another favorite :) Fancy pancakes: Banana Vanilla Bean Pancakes with Mixed Berry Compote Ingredients •2 bananas, peeled •3 eggs •3 tablespoons coconut flour •1 vanilla bean pod •1 teaspoon vanilla extract •¼ teaspoon baking soda •sprinkle of cinnamon •pinch of salt •1 cup frozen mixed berries •1-2 tablespoons honey Instructions 1.Place banana in a food processor and puree until smooth. 2.Then crack eggs into food processor and mix together. 3.Now you’ll want to get the beans out of you vanilla bean pod. Use a sharp knife to cut the pod in halve, lengthwise. Then use the back of your knife to scrape out the inside of the pod, removing all the flecks. 4.Toss the flecks into the food processor along with coconut flour, vanilla extract, baking soda, cinnamon, and salt. 5.Puree until smooth. 6.Now heat up a large non-stick skillet over medium-high heat. Once skillet is hot, pour around 2-3 tablespoons of the mixture into skillet. I made each pancake about 3 inches, and that was perfect for flipping. 7.Wait until each pancake begins to form bubbles on the surface, then flip. If you keep the pancakes smaller, the will cook more evenly and flip perfectly. 8.While the pancakes are cooking, let’s make the compote. 9.Place frozen berries in a small saucepan over medium-high heat. Once the mixed berries begin to soften, add in honey and use a spatula to break up the berries even more. 10.Make all your pancakes and top with berry compote.
  5. Ruby Reply
    Stuffed Peppers - Ingredients: 6-8 sweet bell peppers (and color), 8-10 diced green chiles,1 pound ground turkey, 1 cup cilantro, finely chopped, ½ cup onion, finely chopped, 2 teaspoons cumin, 1 teaspoon celtic sea salt. Instructions: In a medium sized bowl mix diced chiles with turkey, cilantro, onion, cumin, and salt. Cut the tops off of the peppers and set aside. Place peppers in an 7 x 11 inch baking dish. Stuff the peppers with the turkey mixture; place tops on peppers to close Bake at 350° for 1 hour. Done and Done. Enjoy!
  6. Ashley Reply
    Apple and onion pork chops. I made this last week and we had leftovers several times- they were so good!
  7. gina wann Reply
    Super Easy Crockpot Chicken. Throw in some carrots, celery and onion. Put a whole chicken on top. Drizzle with olive oil. Dump in a large jar of salsa and some water, Cook on low for 8 hours or so.
  8. Jennifer Burnette Reply
    Paleo Chipotle Beef Chili serves 8 10 plum tomatoes, halved lengthwise and seeded 1 jalapeno chile, halved (I removed a few of the seeds) 1 white onion, peeled and halved 4 garlic cloves (more would be good) 2 T. coconut oil 2 pounds grass fed ground beef 4 carrots, grated 4 zucchini, grated 1 pound mushrooms – white button or baby bellas, also grated 3 T. chili powder 1 T. cumin 2 canned chipotle chiles in adobo sauce, finely chopped (more or less based on your heat preference) 1.5 to 2 c. chicken stock (or as needed to thin to your favorite chili consistency) 2 t. salt Optional for serving: avocado and coconut milk ■Preheat broiler, with rack 3 inches from heat source. Arrange tomatoes, jalapeno, onion, and garlic, cut side down, on a rimmed baking sheet. Broil until starting to char, about 5 minutes. Pulse tomatoes, garlic, jalapeno, onion and any liquid from the baking sheet in a blender or a food processor until chunky. Chop onion. ■Heat a large heavy skillet (preferably enamel cast-iron) over medium-high heat. Add oil. Brown ground beef. Once beef is cooked, set aside and remove most of the drippings. ■Reduce heat to medium. Add carrots, mushrooms and zucchini to skillet. Cook until soft and golden, about 8 minutes. ■Add chili powder, cumin and 2 teaspoons salt. Cook, stirring, for 1 minute. Stir in chipotles and ground beef. Raise heat to high and add tomato-jalapeno-garlic mixture. Cook until fully incorporated, 3 to 5 minutes. ■Stir in stock; simmer for 15-20 minutes. ■Serve with chopped avocado and a little coconut milk (optional – it really helps if you get it too spicy…not that I’m talking from experience or anything)
  9. Dustin Reply
    Paleo beef jerkey Ingredients for the Paleo Beef Jerky: 1 pound (500 grams) lean London broil or top sirloin (grass-fed if you can find it) 1 bottle coconut aminos (I used ~half the bottle or 4 oz, found in the vinegar section of the market) Equipment to Make the Paleo Beef Jerky: Large ziploc bag 2 cooling racks (you need something to elevate the jerky so that it dries on both sides) 2 baking sheets Aluminum foil or parchment paper 1. Trim all visible fat from the meat. Throw the whole steak in the freezer for 30-45 minutes. You want to firm up the meat (ha!) before you slice it. 2. Remove from the freezer and use a sharp knife to cut the steak against the grain (so it’s not as tough) and on the bias (diagonally, so you get wider pieces). You want the pieces to be less than 1/8″ thickness and as consistent as possible. 3. Throw the pieces in a large plastic bag and pour about 1/3-1/2 cup of the coconut aminos into the bag. 4. BE PATIENT and let marinate it for a few hours (or overnight). Trust me…it’ll taste better. 5. To dehydrate (jerkify), set your oven to 200 degrees. Line two baking sheets with aluminum foil. Place the racks on top (again, you want to leave the jerky exposed to air on both sides). I used cooling racks intended for baking. 6. Place jerky on the racks, leaving a little space between. 7. Bake for at least two 2 hours (checking frequently) or until it is, well, jerky-like! You want it to be dry. 8. Store in an airtight container. I put mine in the fridge so it’ll keep even longer.
  10. maggie Reply
    vPaleo Chick-fila: ngredients for Paleo Chick-fil-A: 1 pound (500 g) of chicken breasts, cut into large chunks 1/3 cup dill pickle juice 1 egg, beaten 1 Tablespoon coconut milk 1 Tablespoon coconut flour 1 Tablespoon arrowroot flour 1/2 Tablespoon paprika (sweet or smoked) 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1/2 teaspoon onion powder 1/4 teaspoon garlic powder Coconut oil for frying Directions for Paleo Chick-fil-A: Cut the chicken breast into large chunks, and put it in a zip top plastic bag. Pour the pickle juice into the bag. Let it marinate in the refrigerator for at least 2 hours. (I kept it in overnight). After it’s done marinating, pour the pickle juice out of the bag. In a small bowl, mix the beaten egg and coconut milk. Pour that into the bag and let it sit for about 10 minutes while you prepare the spice mix.In another small bowl, mix the coconut flour, arrowroot flour, smoked paprika, salt, pepper, onion power and garlic powder. Open the bag and drain out as much egg/coconut milk as you can. It doesn’t have to be 100% dry because you want something for the spice mix to stick to. Pour the spice mix into the bag, close the top, and really massage it into the chicken. This may take a minute or two but you want all the pieces to be evenly coated.In a large skillet over medium-high, heat a few tablespoons of coconut oil until the oil is very hot. Add a single layer of chicken (being careful not to crowd it) to the pan and fry on each side for about 3 minutes or until it’s completely cooked through. It took me two batches to cook one pound of chicken.
  11. Jeff Wann Reply
    Avocado and Shrimp Omelet 6 eggs 2 Tbsp. chopped parsley 2 Tbsp. lemon juice, divided 1/4 tsp. salt 1/8 tsp. hot pepper sauce 1 large* ripe avocado, diced 1 1/2 Tbsp. avocado oil 3 oz. bay shrimp 3 parsley sprigs * Large avocados are recommended for this recipe. A large avocado, sometimes called a 40 count or 48 count avocado, averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Beat together eggs, parsley, 3/4 of the lemon juice, salt, and hot pepper sauce; reserve. Gently toss avocado with remaining lemon juice; reserve. Heat oil in an omelet pan. (Use a large omelet pan for four or more servings.) Pour egg mixture into pan. Cook over medium heat, lifting edges and tilting pan to allow uncooked egg to run under, until set but still moist on top. Scatter reserved avocado and shrimp over omelet. Fold omelet in half; heat another minute or two. Slide onto a warmed serving plate; garnish with parsley sprigs. To serve, cut omelet into wedges.
  12. julie Reply
    Easy Slow Cooker Apple and Onion Pork Chops *6 boneless pork chops *2 Apples *salt and pepper *3/4 cup of chicken broth *2 tbsp Apple cider vinegar **dice up onions and apples and place in bottom of crock pot **sprinkle with salt and pepper **put pork chops on top of onions and apples **mix chicken broth and apple cider together and pour over the pork chops **sprinkle salt and pepper again ** cook on low for 8 hours or high for 4 I really liked this recipe and super easy. : )
  13. Griff Reply
    Plantain Protein Pancakes 2 ripe plantains 2 eggs 1 tablespoon coconut flour 1/2 scoop protein powder, optional Pinch of sea salt 1-2 tablespoons coconut oil or your fat of choice Directions: Peel the plantains and cut them into large chunks. Load all the ingredients into a food processor. Run the processor until all the ingredients are smooth and a batter has formed. Heat a large skillet over medium-low heat. Add about 1 heaping teaspoon of coconut oil or your fat of choice to the pan and let it melt. Form pancakes using about 2 Tablespoons of batter. Cook approximately 3 minutes on each side or until each side is golden brown. Repeat until all the batter is gone. Serve with fresh berries and a side of eggs and bacon for a complete breakfast.
  14. Patti Griffin Reply
    Blackberry Muffins 2cups almond flour, 4eggs, 2Tbsp raw honey, 1/2 tsp baking soda, 1 tsp apple cider vinegar, 2 cups blackberries. Preheat oven to 350. Mix baking soda & almond flour..set aside. Combine eggs, honey & vinegar. Mix in the flour mixture until combined. Carefully fold in berries. Scoop 1/4 cup of batter into paper muffin liners. Bake for 15 minutes. Tops should be slightly brown. Cool 30 minutes and Enjoy!

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