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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Contra Lateral Pushups
10/side KB Windmills
2 x 15sec/side KB Arm Bar Stretches
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans

WOD

• Front Squats,  65% of 1rm Back Squat
  • 2 reps on the minute for 10 minutes
  • Keep some 2.5/5 plates near by to season to taste.
• -rest five minutes-
• ‘Spring Forward’, 3 Rounds
  • 400m run/500m row
  • 21-15-9 Box Jumps, 24″/20″
    
  • 21-15-9 KB Swings 50/35
  • record total time and scaling to comments
    

Dessert

• 20 Med-Ball ‘Handoffs’ 8#/4#
  

Food for Thought:

“When the going gets weird, the weird turn pro.”
by Frank Zappa

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Pronations to Pushups
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
200m Run
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans

WOD

• Weighted Pull-ups, 7 x 1
  • scale to jumping negatives
• -rest five minutes-
• 10 x 100m Sprints
  • 90 seconds rest between rounds
    

Dessert

• 20 Med-Ball ‘Handoffs’ 8#/4#
  

Food for Thought:

“There are many levels of understanding of trainees and you should be in command of most of them..”
by Coach Rippetoe

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Pronations to Pushups
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
200m Run
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans

WOD

• Deadlift, Maximum Effort
  • 7 x 1
    
• record  loads to comments
  

Dessert

• Full tilt foam rolling and stretching. Really.
  

Food for Thought:

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”
by Coach Glassman

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Run 200m
2 rounds Cindy
Run 200m
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Nancy’
  • 5 rounds
  • 15 Overhead Squat, 95/65
    
  • Run 400m
    
• record time and loads to comments
  

Dessert

• 3 rounds Partner Med Ball Toss 5 x 5 x 5 x 5
  

Food for Thought:

“There are many levels of understanding of trainees and you should be in command of most of them..”
by Coach Rippetoe

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Quadrupedal Movement Mashup of Love, Dig it baby!
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Ring Toss’
  • Run 600m
  • 15 Push-Press @ 75% 1rm
  • Run 600m
  • 12 Push-Press @ 75% 1rm
  • Run 600m
  • 9 Push-Press @ 75% 1rm
  • Run 600m
• record time and loads to comments
  

Dessert

• 3 max hold planks
  

Food for Thought:

“When the going gets weird, the weird turn pro.”
by Frank Zappa

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Quadrupedal Movement Mashup of Love, Dig it baby!
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Tabata This’
• 8 rounds of each movement followed by one minute rest.
• Row (calories)
• Squat
• Pull-Up,
• Push-Up
• Sit-up
• Score: total of each movement’s lowest individual round score.
  

Dessert

• It’s friday, EAT!
  

Food for Thought:

“Keep your blood clean, your body lean, and your mind sharp”
by Henry Rollins

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Food for Fuel:

Sausage, Prawn and Sage Fritata-Strata

• 1/2 pound bulk breakfast sausage (I like venison sausage, but YOU make the call…)
• 8 large shrimp, peeled and deveined and cut into rough 1″ pieces
  
• 1T chopped garlic
• 1 medium sweet onion small diced, Vidalia or Maui
• 1T coconut oil or bacon fat
• 8 thick PaleoPancakes*, chilled and cut into 1″ cubes (good leftovers!)
  
• 1T finely chopped fresh sage
• 1T rough chopped flat leaf parsley
• zest from one lemon
• 1/2 cup toasted pecan pieces
• 1/2 cup pepitos (roasted pumpkin seeds)
• 6 large eggs, beaten lightly
• 1  cups strained coconut milk
• 1/2t sea salt

1. Preheat oven to 350
2. In a medium nonstick oven safe pan over medium high heat, cook the sausage until browned, stirring to crumble. Remove sausage with a slotted spoon and immediately add the shrimp, cook until rich pink and firm, remove with a slotted spoon and immediately add garlic: cook until starting to brown then add onions and cook until translucent and soft, about 5 minutes, remove pan from heat.
   
3. Mix the beaten eggs and coconut milk, season with sea salt , add the sausage and shrimp back to pan and add remaining ingredients and gently combine.
   
4. Pour egg mixture over goodies in the pan and heat over high heat until it starts to bubble, then right into the oven. Bake until deep golden brown, it’s done when a sharp knife comes out clean from the center.
5. Let cool 5 minutes in the pan then slide out onto a serving dish.
   
6. The leftovers make a KILLER dinner, just add a pile of of your favorite greens and a whopping spoonful of your favorite paleo salsa and you shall rock.
   

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Shoulder Pronations
10 pushups
15 Kiss-the-Wall Squats
10 ea. Prone/Supine Scorpions
10 Pull-Ups/ jumping pull ups
400m run
10 V ups
30ft of Heel Grabs
30ft of Lateral Lunges
30ft of Monster Walks
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• Deadlift 3-3-3-3-3
  
• -rest 5-10 minutes-
  
• ‘Shifting Plates’
  • 200m run 45#/25#
    
    • 30 Squats, 45#/25#
  • 200m run, 45#/25#
    
    • 21 Squats, 45#/25#
  • 200m run, 45#/25#
    
    • 15 Squats, 45#/25#
• Record total time to comments
  

Dessert

• 30 Toes-2-Bar
  

Food for Thought:

“There is nothing in the world more helpless and irresponsible and depraved than a man in the depths of an ether binge.”
by Hunter S. Thompson

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Food for Fuel:

Paleo LemonLime Pecan Tassies

• 6 egg yolks
• 1/4 cup rich honey, chestnut or wildflower
• Grated zest of three limes
• Grated zest of two lemons
• 1 Tbs Grated fresh ginger
• 1/3 cup of lemon juice
• 1/4 cup lime juice
• 6 tablespoons virgin coconut oil
• ******************************
• 2 cup of raw pecans
• 1/4 cup apple sauce
  
• 1/2 cup of melted virgin coconut oil
• 2-4 teaspoons lemon zest
• 2 eggs
• 1 teaspoon sea salt
• 1/4 tsp cinamon
• 1 tsp tahitian vanilla paste

1. In a medium stainless steel or enamel saucepan, whisk together the first five ingredients until light and creamy
2. Add the the coconut oil, breaking it into small clumps as you drop it into the pot for even melting. Then add the juices.
3. Cook, whisking over medium heat until the coconut oil is melted. Continue to cook until the mixture thickens and you start to see a few bubbles popping at the surface.
4. Remove from heat, and scrape into a fine sieve set over a bowl. Strain the curd, gently stirring if needed.
5. Refrigerate for several hours to thicken. Will keep about one week in the refrigerator.
6. 1-Preheat the oven to 400 degrees.
7. Place the almonds and the pecans in a food processor. Grind them into a medium fine “flour”. You don’t want to turn it into a nut paste, so don’t over do it. There will still be little chunks here and there.
8. Add the rest of the ingredients and pulse until combined.
9. Evenly spread the nut batter into a greased 8 by 8 pan. Place in the middle of the hot oven. It will take between 15 to 18 minutes to cook. It may puff up as it cooks, but don’t worry, it won’t stay that way once you take it out of the oven. When the top is lightly brown, and a toothpick comes out clean when stuck in the middle, it’s done.
10. Cool completely, then spread one recipe of lemon curd on top. Let set in the refrigerator for at least several hours. The curd will continue to set for a few hours or even overnight. Cut with thin, warm knife into 2×2 pieces. Yum

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

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