5 rounds for time of:

5 Power cleans (135 lb./95 lb.)
10 Box jumps
2 Rounds of “Cindy” (1 round= 5 pull-ups, 10 push-ups, 15 squats)
200m Run

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We’ve had a lot of questions lately about nutrition, what to eat, when to eat, etc. It’s a great time to launch a month of Paleo eating! Here’s how it works…pick recipes from the list below and make what you like. Keep it simple: eat meat, nuts, seeds, vegetables, fruit and avoid starches or sugars (like white sugar). Dairy is your call – I can’t do Paleo without milk, so milk is something I still drink (and drink a lot of), but I do not eat cheese, yogurt, etc. Figure out what works best for you and run with it! Most of all, have fun making some new treats!

There are a few ways you can tackle Paleo – don’t be afraid to try new things and get creative! At the end of the day, Paleo is about meat and vegetables, and you can be as simple or as creative as you want!

Below are a week’s worth of meals. This is A LOT of food! Each meal is designed to provide you leftovers for the next day’s lunch and/or dinner (If you are cooking for one or two, don’t make all of the meals – two or three should be plenty to get you through the week!). Adjust the meals as needed to fit your time schedule. If you are time crunched during the week, that is ok too – cook several chicken breasts on Sunday, and eat those throughout the week with your favorite fruits and vegetables. Crock pot meals are also a great time saver, and I will try to include one of those each week too (these are also great because it makes a lot of food that you can freeze and eat later.) Deli meat is also another time saving meal if you are in a time crunch and need something quick (be careful to not eat too much deli meat because it’s high in nitrates).

I also tried to find meals that are not too expensive to make. You do not have to spend a ton of money to eat well. It’s about eating fresh fruits and veggies with some meat. If you make one of the meals and end up with tons of food, freeze some of it, and eat it in a couple of weeks (you can save a ton of money that way!). You can also save by halving some recipes (I know it’s hard to by half of most items at the grocery store, but you can use what you need and freeze the rest for later).

(Some recipes will call for meat/vegetables in ounces, and most of the time, at the store, you buy those in pounds. 16 oz. is one pound, so if you know you need 8 oz. of something, get half a pound. If you get anything at Central Market, don’t tell the kids behind the counters you need ounces of something – they will tell you the scale only measures in pounds. :))


Breakfast: Egg-Veggie Scramble (an oldie, but goodie! Use whatever vegetables you have on hand)
Lunch: Paleo Hamburger Helper
Snack: Fruit and nuts
Dinner:Stuffed Bell Peppers

Breakfast: Breakfast Paleo Pizza
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner: Shrimp Zucchini Stir-Fry

Breakfast: Leftover Paleo Pizza!
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack:Fruit and nuts
Dinner: Chicken and broccoli –bake chicken with your favorite seasonings. Steam your broccoli in the microwave – put the broccoli in a bowl with a lid. Add an 1/8th of a cup of water, a little garlic, salt and pepper. Microwave on high for about three minutes (I turn the lid upside down to the bowl – it covers the bowl, but isn’t sealed). When the broccoli is done, take it out of the microwave and seal the lid on top for a couple more minutes for steamed broccoli! (EASY EASY!!)

Breakfast: McSog Breakfast Sandwich
Lunch: Leftover Buffet!
Snack: Fruit and nuts
Dinner: Amie’s Paleo Lasagna

Breakfast: Eggs, bacon, fruit of your choice!
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner:Steak and Roasted Cauliflower (Grill a steak or chicken to your liking!)

For the weekend:
For the weekend, make a sweet treat, Candied Pecans (from Paleo Mama):
1 lb or roughly 4 cups of pecan halves
1 egg white
1 tbs water
2/3 cup honey
1/2 tsp sea salt
1/2 tsp ground cinnamon

1. Preheat oven to 250.
2. Line a cookie sheet with parchment paper.
3. In a large bowl, put in egg white and water. Using a fork or whisk, beat together until it is frothy.
4. Dump in pecans and stir until they are completely coated.
5. In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.
6. Pour honey mixture over nuts and stir to combine completely.
7. Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.
8. Bake for about an hour to an hour and a half, stirring every 15 minutes.
9. Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).
10. Once cool, break up and store in zip top bags at room temperature.

**This is a list for every recipe – adjust as needed! Most of the recipes use the same vegetables. You can save money by using the leftover veggies from one recipe and putting them in another dish!

(This list is made according to the layout of Target, front to back 🙂

Fruits for snacking -your choice
Greens (like chard) – 1 bunch
Zucchini – 2
Bell peppers – 5 (3 red)
Broccoli – 1 head
Cauliflower – 2
Green onion – 1 bag
Onions – 2
Garlic (that small jar of chopped up garlic will be a big time saver!)
Sweet potatoes – 2
Roma tomatoes – 2
Ground beef (5 lbs.)
Italian sausage (2 lbs.)
18 Large shrimp
Breakfast sausage
1 bag of frozen chicken breasts
1 can chopped black olives
1 jar marinara sauce
1 24 oz. can diced tomatoes
1 can tomato sauce
1 can tomato paste
1 bag of coconut
Eggs (2 dozen)
Cheese (optional)

Staples you will need most every week:
Coconut Oil
Coconut Flour (at Central Market in the bulk foods)
Olive Oil

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Monday WOD, October 3, 2011

20 thoughts on “Monday WOD, October 3, 2011

  • October 2, 2011 at 3:39 pm

    MANY MANY THANKS to Teresa and Dabney for helping me out with recipes for Paleo-tober!

    Dabney is going to bring samples throughout the month for everyone to try! This week, she will bring several pitchers of Healthy Green Juice:

    Makes 2 cups

    1 cucumber (unpeeled), cut into speers
    3 stalks celery, cut into 2-inch lengths
    3 leaves of kale, cut into 2-inch-wide strips
    1 apple (unpeeled), cored and cut into chunks
    1/2 cup flat-leaf parsley sprigs
    1/2 lemon, peel removed with a knife

    Feed the cucumber, celery, kale, apple, parsley, and lemon into a juicer. Discard the solids.

  • October 2, 2011 at 6:05 pm


    Stand -up Paddleboarding! 4pm in Grapevine and possibly dinner after!

    If you want to go, RSVP to comments here or with Kristin! It’s $35/person

  • October 2, 2011 at 7:54 pm

    I am sure we did this workout several months ago. Anyone remember when?

  • October 3, 2011 at 7:17 am

    32:59 (115#)

    Absolutely delirious by round 4. Thanks for the encouraging words, Curtis.

  • October 3, 2011 at 7:36 am

    i can’t remember doing this workout but i liked it. This is what a WOD used to look like. Let’s go nostalgic a little more often please.

    With that being said it was a beating. 24:48 Rx. Not sure the leaders did 5 rounds based on their times. just sayin.

  • October 3, 2011 at 7:53 am

    16:28 RX. Lockey and his ‘stache were the stars of the morning.

  • October 3, 2011 at 10:15 am

    I’m in for paddle boarding and dinner after! Come on people, we need 10!!!

  • October 3, 2011 at 11:59 am

    19:22 75lbs. 4 round was hard and starting 5 Mackey and Curtis done. Really liked this workout.

  • October 3, 2011 at 12:10 pm

    16:44rx- Brent really with the full range of motion??? Sounds like someone is a little upset that they are not the top dog in the rooster class anymore, I think you might want to start going to the 9 am class.

  • October 3, 2011 at 12:20 pm

    15:04 rx’d….. wod sucked. i think i hurt now.

  • October 3, 2011 at 12:38 pm

    14:45 did not do hand release push ups but still struggled getting through them.

  • October 3, 2011 at 1:51 pm

    24:58 rx. really liked this WOD.

    Lockey stay away from schools and kids that stash makes you look like a pedofile.

  • October 3, 2011 at 2:17 pm

    The stash demands respect!!

  • October 3, 2011 at 5:39 pm

    That WOD was totally wicked and awesome.

  • October 3, 2011 at 5:52 pm

    Agreed all, wod kicked butt!

    Rx’ed – 21:19

  • October 3, 2011 at 7:13 pm

    I ran out of gas on round 2-3 – holy cow, this WOD was tougher than I thought! 28:31 🙁

    Going to try to add an extra snack tomorrow because didn’t have enough to eat the past couple of days – hopefully, extra snack will help!

  • October 3, 2011 at 7:36 pm

    I think it was 21:33 but it may have been 22:33. Brain wasn’t exactly working. Rx with hand release.

  • October 3, 2011 at 9:03 pm

    Really bummed I missed this one..we were still out of town…I may knock this out on Tuesday instead

  • October 4, 2011 at 10:41 am

    18:19 … fun wod

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