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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m

WOD

• Get Heavy Overhead
  • Press Over Head 3 x 1
  • Push Press 3 x 3
  • Push Jerk 3 x 5
• -rest five minutes-
• Partner 2k
  • Partners alternate rowing 250m with 15 seconds transition time. Finish in 8minutes or less (excluding transitions). For every 10 seconds over 8min total time, the team owes 10 burpees
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Dessert

• 20 Med-Ball ‘Handoffs’ 8#/4#
  

Food for Thought:

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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
    

Food for Thought:

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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:

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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:

“The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy sh*t up off the ground."”
by Coach Rip

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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:

“Scar tissue is stronger than regular tissue. Realize the strength, move on.”
by Henry Rollins

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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:

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

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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:

“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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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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