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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

Handstand Push-ups (12 minute HSPU Volume/Skill Work)

Metcon (Time)

For Time:
500m Row
20 Step Down Box Jumps (24/20)
30 Jumping Split Squats
40 Double Unders (80 singles)
1000m Row

500m Row
20 Box Jumps (30/24)
60 Jumping Split Squats
120 Double Unders
1000m Row


IT Band Smash/ Quad Smash with foam Roller/ T-Spine Smash

  1. Jennifer Burnette Reply
    Spicy Jalapeño Chicken Meatballs Ground chicken was on sale this week at the grocery store – something I don’t see often, so I figured I’d give it a try. I made this recipe a while back but it didn’t have enough of a kick that I was looking for. Added/substituted other ingredients from my previous run at this and this time it came out much better, much more tastier. Ingredients: 2 pounds ground chicken 2 eggs 2 tablespoons tomato paste 1/3 cup onion, chopped One jalapeño pepper, chopped 1/4 cup fresh parsley, chopped Few fresh basil leaves, chopped 1 teaspoon garlic powder 1 teaspoon chili powder Salt and pepper Mix all the ingredients together in a large bowl. I like to use my hands to really get it mixed well. Then form medium or large sized meatballs and place on a cookie sheet or in a pyrex dish. Bake for roughly 25-30 minutes at 375 F. Then enjoy. I topped it off with a tomato sauce I quickly whipped up with a medium sized tomato diced, teaspoon tomato paste, and some dried thyme.
  2. Jennifer Burnette Reply
    Spicy Jalapeño Chicken Meatballs Ingredients: 2 pounds ground chicken 2 eggs 2 tablespoons tomato paste 1/3 cup onion, chopped One jalapeño pepper, chopped 1/4 cup fresh parsley, chopped Few fresh basil leaves, chopped 1 teaspoon garlic powder 1 teaspoon chili powder Salt and pepper Mix all the ingredients together in a large bowl. I like to use my hands to really get it mixed well. Then form medium or large sized meatballs and place on a cookie sheet or in a pyrex dish. Bake for roughly 25-30 minutes at 375 F. Then enjoy. I topped it off with a tomato sauce I quickly whipped up with a medium sized tomato diced, teaspoon tomato paste, and some dried thyme. This was only for a single serving though, since no one else is the household seems to be huge fans of tomato sauce.
  3. Mary Brus Reply
    Recipe: Paleo Jerk lettuce wraps 2 Tbsp Coconut oil 1/2 lg onion finely chopped 2 cloves of garlic 4.5 cups of chopped chicken 2 tbsp fresh lime juice 1 tbsp jerk seasoning 1 tbsp chopped fresh thyme 2 heads of Bibb lettuce Heat oil in large skillet over medium-high heat. Add onion and garlic; cook 56 minutes or until onion is browned. Stir in chicken, lime juice and jerk seasoning, cook 3 minutes. stir in thyme. Serve on individual lettuce leaves.
  4. Sara Reply
    Save Print Easy Spin on Breakfast Prep time: 4 mins Cook time: 10 mins Total time: 14 mins Serves: 1-2 Ingredients 1 sweet potato or yam, poked with a fork 2 eggs, cooked to preference For the pesto ⅔ cup walnuts 1-1.5 cups fresh basil leaves 1 garlic clove, peeled ½ cup olive oil juice of ½ lemon salt and pepper, to taste Instructions Poke holes in the sweet potato with a fork. Wrap the sweet potato in foil and place in a crockpot for 8 hours on low or 4 hours on high. If you want to cook it faster, cook sweet potato in an oven at 400 degrees for 25-35 minutes. Once the sweet potato is done cooking, remove from foil to let cool to the touch before removing the skin. Then mash the sweet potato with a fork. For the pesto, place walnuts in the food processor along with basil leaves and garlic clove, and pulse until the leaves break down. Then slowly add the olive oil while the food processor is still running. Lastly, add lemon juice and a bit of salt and pepper. Puree until smooth. Once the sweet potato is mashed and pesto is finished, mix 2-4 tablespoons of the pesto into the mashed sweet potato. To finish off the meal, cook up an egg however you like yours. I fried mine to over easy. Top egg on top of sweet potato pesto mash.
    • Janel Reply
      This sounds so yummy!! I cannot wait to try it.
  5. Marianne Mara Reply
    The BEST Dairy Free Cauliflower Pizza Crust ( Ingredients: 1 medium sized head of cauliflower - should yield close to 3 cups once processed 1/4 teaspoon kosher salt 1/2 teaspoon dried basil (crush it even more between your fingers) 1/2 teaspoon dried oregano (crust it even more between you fingers) 1/2 teaspoon garlic powder optional a few shakes of crushed red pepper 2 tablespoons almond meal 1 tablespoon (or more if desired) nutritional yeast (you could also omit this entirely if you like) 1 tablespoon olive oil 1 egg nonstick cooking oil How to make: Place a pizza stone in the oven, or baking sheet if you don't have a pizza stone. Preheat oven to 450 degrees. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil or brush the parchment with olive oil. Wash and throughly dry a small head of cauliflower. Don't get one the size of your head unless you are planning on making 2 pizzas. Cut off the florets, you don't need much stem. Just stick with the florets. Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. See above photo. You should end up with about 3 cups cauliflower "snow". Place the cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step. Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the water out of it. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a crumbly mess. Dumped cauliflower into a bowl. Now add all your spices, your almond meal, your nutritional yeast (if using), and your olive oil. Mix the mixture to incorporate all the ingredients. Now add your egg and mix away again. Hands tend to work best. Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don't make it too thick or thin either. Using a cutting board slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for about 12 minutes, or until it starts to turn golden brown and the edges crisp up. Remove from oven.
  6. Ashley Reply
    Soy-free Paleo Teriyaki Sauce Recipe Ingredients 1/2 cup coconut aminos 1/2 cup raw honey 1/4 cup juice from fresh oranges 2 tbs rice vinegar 1 tbs fresh grated ginger 1-2 garlic cloves, pressed or minced 1 tbs sesame oil Pinch of red pepper flakes Optional: Add 1 tsp arrowroot flour to make the sauce thicker Instructions Combine all above teriyaki ingredients in a saucepan over medium heat When mixture begins to boil, stir for another 2-3 minutes Remove from heat Cool and serve! I used it as a marinade for chicken- yum!!!
  7. Janel Reply
    This recipe is a hit with my whole family, it is super easy and I can literally make it in minutes. I like to plan meat free meals at least a couple times a week and this recipe allows me to make it in the am, it is done for dinner and it fills the boys up. yay!! I usually do some type of veggies with this or a salad. It is super versatile as you can add spices, meat or sausage to vary to your taste and it is great for lunch the next day.
  8. Gina Wann Reply
    Paleo Choc Chip Cookies 350 for 8 to 10 mins 1C almond meal 1/4t sea salt 1/8t baking soda 1/4t cinnamon 3T coconut oil 2T honey 1 1/2t vanilla 4T of chopped dark choc or choc chips Mix dry ingredients, wet ingredients, then all together. Add a bit of water if necessary. Stir in Choc. Bake 8-10 mins at 350.
  9. Jeff Wann Reply
    I've got a slight pizza I'll be trying this soon!!!!!! ;-) As you can see, this makes a large pizza. Feeds about 4 so plan accordingly! This recipe is high in dairy but for pizza, I will make the exception! Ingredients: Crust: 2 Cups Almond Meal/Flour 2 Eggs 2 Tsp Extra Virgin Olive Oil 1 Tsp salt Sauce: 1 Can Tomato Paste 1-2 Cups Water (To desired thickness) 1 Tsp Dried Oregano 1 Tsp Garlic Toppings: Whatever you want! We used fresh shredded swiss and mozzarella, chicken, bacon and onion! Instructions: Crust: 1. Pre-heat oven to 350 degrees 2. Mix all ingredients in a large mixing bowl. This should give you a ball of “dough”. If your dough is too “mushy” (like mine was), continue to add almond flour until you get a good consistency. 3. Make a pizza sheet or baking tray non-stick. This is VERY important if you want your pizza slices to come off in one piece. 4. Press your dough on the sheet nice and even about 1/4 inch in the middle and 1/2 inch at the edges. 5. Put crust in the oven for 15 minutes. It should look slightly golden brown when you take it out. Sauce: 1. In a saucepan, combine all ingredients. Use water to desired thickness. We like ours pretty thick. Feel free to add more spice if you want it, too. 2. Simmer on stove for approximately 15 minutes. Toppings: You will want to pre-cook any meat going on your pizza. Veggies can go on fresh and raw, or cooked depending on your preference. Your favorite cheese will do, but I recommend the 50/50 mix of mozzarella and swiss that we used. It melted perfectly and tasted great! Put it all together: 1. After crust comes out of the oven, spread sauce evenly over crust. 2. Add your cheese and toppings evenly on top of sauce. 3. Put back in the oven and bake at 350 degrees for approximately 15 more minutes. Cheese should be evenly melted. 4. Slice and enjoy! Read more:
  10. julie Reply
    Crock Pot Roast 1 beef roast 1 onion 1 bag baby carrots 1 stalk of Celery Cauliflower ( I used purple) Garlic Powder Thyme Salt and Pepper Really simple. Cut up vegetables the night before. In the morning, place the roast in the slow cooker and then spread the onions, carrots, and celery all around the pot. I didn't measure any of the spices. (Sorry). But just shake the garlic powder all around same thing with some Thyme and salt and pepper. 20 minutes before you take out the roast put in the cauliflower in the juices. Take everything out of crock pot and enjoy.
    • julie Reply
      I forgot to put temp and time So I put it on low from 8am to 5pm.
  11. maggie Reply
    Meatballs with spicy tomato sauce Ingredients 1 egg; 1 lb. ground beef; 2 tbsp. tomato paste; 2 tbsp. fresh cilantro, finely chopped; 1 tbsp. fresh ginger, minced; 1 tbsp. ground cumin; 1 clove garlic, minced; A pinch of ground cinnamon; 1/3 cup almond meal; 4 tbsp. coconut oil; 4 tbsp. fresh parsley leaves, chopped; Sea salt and freshly ground black pepper, to taste; Spicy Tomato Sauce Ingredients 1/2 small onion, diced; 2 cloves garlic, chopped; Zest from 1 lemon; ¾ cup chicken stock; 2 cups diced tomatoes; 1 tsp. dried red pepper flakes; A pinch of ground cinnamon; 2 tbsp. clarified butter; Sea salt and freshly ground black pepper to taste; Preparation In a bowl, combine the egg and tomato paste and mix until smooth. Add the cilantro, ginger, cumin, garlic, and cinnamon and combine until well blended. Stir in the ground beef and almond meal, and season to taste with salt and pepper. Roll the mixture with your hands to make small meatballs, about 1-inch in diameter. In a large skillet, heat 3 tbsp. of coconut oil over a medium heat. Brown the meatballs until golden on all sides and set aside. In a large saucepan, heat the clarified butter over a medium heat and sauté the onion and garlic until soft, about 4 minutes. Add the lemon zest and cook for 1 minute. Add the chicken stock, diced tomatoes, red pepper flakes, and cinnamon, and let simmer for about 7 minutes. Season the sauce with sea salt and black pepper to taste. Transfer the meatballs to the pan with the sauce and let it simmer for 20 minutes. Sprinkle with fresh parsley and serve. I don't add any red peppers(:
  12. Cindi Stoll Reply
    Tasty with minimal kitchen mess/clean-up Indian-Spiced Chicken and Asparagus This easy chicken-and-asparagus sauté is boldly seasoned with aromatic cumin and fennel; the seeds are toasted in a skillet before grinding to bring out the most flavor. 1 1/2 teaspoons cumin seeds 1 1/2 teaspoons fennel seeds 1 pound chicken tenders, cut into bite-size chunks 3/4 teaspoon salt, divided 2 tablespoons oil, divided 1 medium onion, chopped 3 cloves garlic, minced 1 small fresh chile, seeded and minced 1 tablespoon minced fresh ginger 1 1/2 bunches asparagus (about 1 1/2 pounds), woody ends trimmed, cut into 1-inch pieces 1/2 cup coconut milk (see Tip) 1/2 cup chopped fresh cilantro Toast cumin and fennel seeds in a small dry skillet over medium heat until fragrant and beginning to brown, about 2 minutes. Finely grind in a spice grinder (such as a clean coffee grinder) or with a mortar and pestle. Toss chicken with 1 1/2 teaspoons of the spice mixture and 1/4 teaspoon salt in a bowl. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring frequently, until browned, 3 to 4 minutes. Remove to a plate. Reduce heat to medium and add the remaining 1 tablespoon oil, onion, garlic, chile and ginger; cook, stirring, until softened, 2 to 3 minutes. Add asparagus, sprinkle with the remaining spice mixture and cook, stirring, for 2 minutes. Stir in coconut milk and the remaining 1/2 teaspoon salt and simmer for 2 minutes more. Return the chicken and any accumulated juice to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp, about 2 minutes more. Serve sprinkled with cilantro. Tip: Refrigerate leftover coconut milk for up to 1 week or freeze for up to 2 months. It will appear separated when thawed; simply mix until smooth. From: EatingWell: Where Good Taste Meets Good Health - March/April 2011
  13. Patti Griffin Reply
    So here's my recipe for Apple Coleslaw......2 cup red cabbage shredded, 2 green organic apples, 1/2 cup shredded carrot, 1/2 cup balsamic vinegar, 2Tbsp organic raw honey, 1 tsp Olive oil. Shred the carrots and cabbage. Remove the cores from the apples and chop with the skin on. Take a bowl and combine the cabbage, apples, and carrots. In a separate bowl mix the balsamic vinegar, honey, and Olive oil together and pour over coleslaw and toss. Enjoy!
  14. Daniel Bell Reply
    I made these a few months ago and they were fantastic and really easy! 2½ tablespoons cacao butter ⅓ cup chocolate chips 3½ tablespoons raw cacao powder 1 tablespoon coconut oil, melted 1 tablespoon raw honey 4 tablespoons almond butter ½ cup pecans ½ cup shredded coconut, unsweetened Instructions melt the cacao butter and chocolate chips in bowl over simmering water (double boiler) whisk in the cacao powder, coconut oil, honey and almond butter chop the pecans in a food processor and add it to the chocolate mixture along with the shredded coconut and mix to combine ingredients scoop 1 tablespoon of batter for each cookie onto a cookie sheet lined with parchment paper and refrigerate until cookies harden
  15. Joey G. Reply
    4.8 from 33 reviews Easy Chocolate Almond Butter Cups Save Print Prep time 35 mins Total time 35 mins Serves: 8-10 Ingredients 1 cup smooth almond butter ½ cup unsweetened shredded coconut 1 tablespoon coconut oil 1 tablespoon honey pinch of salt 1 cup Enjoy Life Chocolate Chips, melted Instructions Place almond butter, coconut, coconut oil, honey and salt in a food processor and puree until smooth and well combined. Add a spoonful of the mixture into 8-10 mini muffin tins then pour melted chocolate on top of each spoonful. (no you don’t need to grease the tins) Place in freezer for 30+ minutes until set. Use a sharp knife to pop out each almond butter cup. Store in freezer and remove 5 minutes before eating to help soften the chocolate.
  16. Griff Reply
    Try this out....Butternut Squash Cakes 1 butternut squash, peeled and chopped. 1tbsp chives 1Tbsp onion powder 1/2 cup red onion, finely chopped 1tsp fresh sage, chopped Salt & pepper to taste Coconut oil Steam the squash until tender. Once tender mash into a fine pulp. Season the pulp with onion powder, salt & pepper. Add sage, red onion & chives. Preheat skillet on medium heat with coconut oil. Ladle mixture unto pancake shapes & cook until brown & crispy on both sides. Enjoy!
  17. Gina Wann Reply
    Paleo Chocolate Chip Cookies 350 for about 10 mins 1C almond flour 1/4t sea salt 1/8t baking soda 1/4t cinnamon 3T coconut oil 2T honey 1 1/2t vanilla 4T of chopped dark choc or dark choc chips Mix dry ingredients, mix wet ingredients then mix altogether. Add a bit of water if necessary. Stir in choc chips. Bake at 350 for about 10 mins.
    • Cindi Reply
      Gina, have you tried Almond paste, (not marzipan)? just wondering.
  18. natalie Reply
    I tried the chicken fajita this way. It test good, and it was good one for the challenge. 1 1/2 chicken breast, 2 Tsp olive oil, 1 large onion, 3 bell peppers of various colors. marinate the chicken 8 the night before cooking it in 2 Tbsp lime juice, 3 Tbsp olive oil, 1 garlic clove, 1/2 teaspoon salt, 1/2 teaspoon ground cumin, 1/2 teaspoon chili powder, 1/2 jalapeno ( seeded and minced), 1/4 cup chopped cilantro. slice the chicken in half horizontally,mix all the marinade together, add the chicken to it and leave for and hour of like I said all night in the refrigerator. remove the chicken from the marinade. wipe off most of the marinade. heat a large cast iron frying pan on heat for 1 to 2 minutes. add a tablespoon of olive oil, as soon as the oil is heated lay the chicken in the pan. turn the pieces over and leave it there until it cooked well both sides. then remove it and cove it with aluminum foil to rest until you get the peppers and the onion done. cook them with one tablespoon of oil and then add it next to the chicken. all done, enjoy it :)
  19. Keith Reply
    I've made this a few times and love it! Not sure if I can just post the link but on my phone it's the beat I can do. :)
  20. Dustin Reply
    Hey!!! I accidentally posted this in my wodify journal yesterday. Honest mistake it won't happen again. If there are any issues please let me know thank you. Paleo baked butternut squash: - 3 pounds butternut squash, peeled and diced into 1 inch chunks - 3 Tbsp. olive oil - 1 1/2 Tbsp. balsamic vinegar or fresh squeezed orange juice - 2 tsp. sea salt - 1 tsp. ground black pepper Instructions: Preheat oven 400 2. Place butternut squash in bowl and toss to coat with olive oil, vinegar, salt and pepper. 3. Dump the squash onto the baking sheet and arrange into a single layer. 4. Bake for 30 minutes, stirring with a spatula a couple times during baking. 5. Taste and add additional sea salt or ground black pepper if needed. Serve
  21. Cindi Reply
    Lamb Curry with Coconut Cream This is best made at least a day ahead; keep, covered, in refrigerator, or you may freeze it Of course this would be really yummy over a bed of Jasmine rice, (weightlifters,) so for the rest of us mere mortals I would offer riced cauliflower or maybe even spaghetti squash 1 1/2 kg boned leg of lamb 2 onions, sliced 1 cup coconut milk 1/2 tsp ground cardamom 1/2 tsp ground cumin 2 onion, chopped, extra 2 cloves garlic, crushed 2 small fresh green chilis, chopped 1 Tbs chopped fresh coriander 2 tsp grated fresh ginger 4 Tbs coconut or olive oil 1/3 cup water 150g can coconut cream (5 1/4 oz.) Cut lamb into 2cm cubes. Combine lamb, onions, coconut milk, cardamom and cumin in a large bowl, mix well, let stand for at least 1 hour. Meanwhile, blend or process extra onions, garlic, chillies, coriander and ginger until combined. Heat oil in a large saucepan, add chilli mixture, stir over medium heat for 3 minutes. Add a small amount of lamb mixture to pan (do not have more than a single layer of lamb in the pan at one time), stir over high heat until lamb is well browned all over; remove from pan. Repeat with remaining lamb. Return all of the lamb to pan, add water, bring to the boil, then reduce heat and simmer, covered, for about 45 minutes, or until the lamb is tender. Stir in coconut cream, heat through without bringing to the boil. Adapted from: (Doreen Randal)

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