Four rounds for time of:

50 Air squats
400m Run

Post time to comments.


PALEO-TOBER continues!

Have you eaten more Paleo meals the past couple of weeks? What did you make that you really liked! Let us know!

Week 3

Snacks for the week:
Paleo snack ideas

Paleo Granola, aka “Paleo Crack”

5 cups nuts and seeds such as pumpkin seeds, flax, pecans, sunflower, walnuts, etc. (make sure to include almonds that have been slivered or chopped)
1/3 cup honey
1/3 cup coconut oil
2 tsp vanilla
2 tsp cinnamon
1 tsp nutmeg (optional)
1 cup raisins
1 cup shredded unsweetened coconut (optional)

Mix honey, oil, vanilla, and cinnamon a bring to a boil. Turn off heat, and let it cool. Spread nuts on a baking sheet (or two) and pour honey mix over it, mix this all and spread the granola out evenly. Bake for 30 minutes at 300 degrees. Allow this to cool and mix in the raisins and coconut.


Breakfast: Almond flour pancakes and eggs (fix however you prefer!)
Snack: small handful of Paleo granola and an apple
Lunch: deli meat, orange and an avocado
Dinner: Steak (grill however you like – cold front is coming in, so you need to take advantage of a warm day!!) and Sweet Potato and Pear Soup (recipe below)

1 small onion, diced
1 tbs oil
2½ cups sweet potato, diced
2 cups pear, diced
2 cups vegetable stock
½ cup coconut milk
Salt and pepper
Parsley to garnish

In a large pan, fry onion in oil until soft. Add the sweet potato and pear and cook for 2 minutes. Add the stock and leave to simmer for 10 minutes or until sweet potato and pear is cooked and soft. Cool slightly. Purée soup in an electric blender or using an electric beat. Add salt and pepper to taste. Serve garnished with parsley.


Breakfast:Paleo granola with milk (it’s the best cereal you’ll ever eat!), 3 hard boiled eggs and an apple
Snack: an orange, avocado slices and beef jerky
Lunch: Leftover steak and pear soup
Dinner: Baked chicken (prepare how you like) and sweet potato chips (recipe below)

Sweet Potato Chips
1 medium size sweet potato, cut into long thin strips
3 tbs olive oil

Pre-heat oven to 350 degrees. Place ingredients in an oven safe pan, cover sweet potato well in olive oil and salt. Place in oven, stirring every 5-10 minutes for 35-45 minutes or until sweet potato is brown and cooked. Leave to cool slightly, thinner chips will go crunchy.


Breakfast:Bacon and eggs!
Snack: Paleo granola, orange and deli meat
Lunch: Leftover chicken and sweet potatoes
Dinner: Supreme Chicken Salad (recipe below)


1 chicken breast, boiled and shredded
1 small broccoli, cut into florets
2 cups mushrooms, sliced
1 cup cucumber, diced
2/3 cup carrot, diced
1 cup tomatoes, diced
3tbs dill, finely chopped
4tbs apple cider vinegar
3tbs mayonnaise

Steam broccoli florets for 4-5 minutes or until tender. Remove from heat and place into a large salad bowl along with all the other ingredients. Combine well before serving.

Breakfast:Omelet muffins (use up your leftover veggies from the week!)
Snack:Paleo granola, grapes and beef jerky
Lunch: Leftovers from the fridge!
Dinner:Meatloaf and Avocado and Spinach Salad (recipes below)
2 lbs. ground beef
1 c. almond flour
2 eggs
1 packet Lipton onion soup (dry mix)
1 can tomato sauce
1/3 c water

Preheat oven to 350 degrees. Mix all ingredients together in a bowl. Place in glass baking dish and shape meat into a loaf. Bake at 350 degrees for approximately one hour. Let stand 10 minutes before serving.

Avocado and Spinach Salad
1 1⁄2 cups baby spinach leaves
1⁄2 avocado, sliced
1⁄4 cup shopped walnuts
1 tbs lemon juice
Salt and pepper

Place spinach leaves and avocado in a bowl, sprinkle top with walnuts, lemon juice, salt and pepper.

Breakfast:Omelet muffins (eat whatever is leftover from yesterday!)
Snack:Apple, handful of almonds, deli meat
Lunch:Leftovers from the fridge!
Dinner:Hot and Spicy Chicken with roasted cauliflower

Hot and Spicy Chicken
2 chicken breasts, diced 1 tbs oil 1⁄2 tsp red chillies, finely chopped 1tbs sweet paprika 2 tsp oregano, finely chopped 1⁄2 tsp honey 1⁄4 cup lemon juice 1⁄4 cup water Salt and pepper

Fry chicken in a pan with olive oil for 5 minutes. Add chillies, paprika, oregano and honey and cook for a further 2 minutes, stirring constantly. Add lemon juice, water, salt and pepper and cook covered for a further 15 minutes, adding more liquid if necessary.

Roasted Cauliflower:
1⁄2 medium-size cauliflower
4-5 tbs olive oil
Salt and pepper
Ground cumin
Ground paprika

Pre-heat oven to 350 degrees. Break or cut cauliflower into different size florets and place in an oven safe pan. Add oil, cumin, paprika, pepper, and a good dash of salt. Mix together well. Place in the oven, stirring every 5-10 minutes for 20-30 minutes or until cauliflower is cooked and golden brown.

Blueberry and Pear Crumble
5 pears
1tbs mixed spice
4tbs lemon juice
1tbs honey
1 pkg frozen blueberries
2tbs arrowroot
1⁄2 cup almond meal
10 dates
1tbs water
1/ cup walnuts, chopped 3

Pre-heat oven to 350 degrees. Peel pears, remove core and pips and slice. Heat a medium sized pan to low-medium heat, add pear slices, mixed spice, lemon juice and honey. Cover and cook for 10minutes, stirring regularly. Add arrowroot and stir until pears are coated. Add blueberries, stir continuosuly for 5minutes, or until blueberries have defrosted and sauce has thickened. Place almond meal in a food processor, turn onto medium-high heat, add dates andwater and blend until well combined. Place into a bowl and add walnuts.

Make your shopping list based on the recipes you will make! Post thoughts to comments.

Tuesday WOD, October 18, 2011

8 thoughts on “Tuesday WOD, October 18, 2011

  • October 17, 2011 at 7:15 pm

    This WOD’s simplicity is very deceptive! Don’t let it fool you into thinking it’s easy because it is not! I like this WOD a lot because it’s a mental test more than anything! My advice to you is to really warm up your hamstrings pre-WOD and STRETCH STRETCH STRETCH when you are done — if you do stretch, you can thank me on Thursday. 🙂

  • October 17, 2011 at 7:16 pm

    PS Many, many thanks to Angie and Kristin for helping me with the recipes this week! Dabney is back for the last installment next week! Stay tuned!

  • October 17, 2011 at 8:36 pm

    Like how Monday’s run fit WOD is Tuesdays Crossfit WOD.

  • October 18, 2011 at 10:00 am

    10:39. R2 – sorry for leaving my med ball out. Realized at breakfast.

  • October 18, 2011 at 11:57 am

    Looks like Clark and I won again.

  • October 18, 2011 at 2:03 pm

    11:23. Note- don’t do back squats and then think you can go out and actually run the next morning. I thought someone hit the slow-motion button on me after the last set of air-squats.

  • October 18, 2011 at 5:40 pm

    Slowest time of the day! Running kills me! 14:27

  • October 18, 2011 at 7:09 pm

    10:32…quads will be sore for the rest of the week

Comments are closed.