Strength:
Back squat 2-2-2-2-2

WOD:
Tabata sit ups, squats, double unders, burpees

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sit-ups, the second 8 are squats, the third 8 intervals are double-unders, and finally, the last 8 intervals are burpees. There is no rest between exercises.

Post score to comments.

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Sugar In Food: 8 Eats With More Than A Twinkie, Huffington Post

School lunch ideas, Everyday Paleo

Paleo pineapple crock pot ribs, Paleo Pot

I made these last week, and they are super easy and super delicious! There weren’t fresh pineapples available in the store, so I bought canned pineapple. I made sure to read the ingredients and not get a can with any sugar or corn syrup. I added the whole can (juice and all), and the ribs were pretty tasty!

Post thoughts to comments.

WOD:
For time:

500m Row
50 Burpees
30 Pull-ups

Post snatch loads and WOD time to comments.

PS – If you don’t know or have a 1 rep max in snatch, NO WORRIES! Come today for coaching on technique and learn how fun the Olympic lifts can be!

PS#2 – If you said after 12.2 you were no longer going to avoid Olympic lifting (ie snatch), today is your day!!

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52 uses for coconut oil

Chow Stalker (Tons of recipes!)

Paleo strawberry balls, nom nom paleo

Sweet potato brownies, Paleomg.com
(I omit the chocolate chips and use 3 TBSP of cocoa powder.)

Post thoughts to comments.

Reps 21-15-9 of:

Deadlifts (225 lb./165 lb.)
Box jumps
Push ups

Post time to comments.

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Saturday, March 24
PALEO POTLUCK!!

We will have 9 am Saturday class, followed by Games WOD at 10. After the Games WOD, stick around for PALEO POTLUCK!!

Bring a dish to share (something healthy, and if you can Paleo it up, go for it!).

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No-oat oatmeal, Mark’s Daily Apple

Paleo pineapple crockpot ribs, Paleopot.com

Two week Paleo Meal Plan (FREE!), Caveman Strong

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In this fiery and funny talk, New York Times food writer Mark Bittman weighs in on what’s wrong with the way we eat now (too much meat, too few plants; too much fast food, too little home cooking), and why it’s putting the entire planet at risk.

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From TEDtalks: True Grit: Can Perseverance be Taught?, by Dr. Angela Lee Duckworth
Thanks to Lynn for sending this link…Lynn’s comment, “her idea that it takes 10 years to “master” something is very interesting. Also, her comments on the spelling bee winners who spent their study time outside their comfort zones practicing the “hard” stuff (made me think of how I avoid practicing snatches).”

Post thoughts to comments.

50 Air squats
400m Run
20 Pull ups
200m Farmers carry with 2-45lb. bars (2 35-lb. bars for women)

Post time to comments.
(Note – DO NOT DROP AN EMPTY BAR on the ground.)

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Is Ice Cream addicting?, ABC News

Ten changes to living Paleo, Everyday Paleo

Sweet potato brownies Paleomg.com
(I was unsure when I first saw these, but they are REALLY good.)

Thank you to everyone who brought very tasty treats to the pot luck on Saturday!!! Post your recipes to comments!

PALEO PULLED PORK
Ingredients:
- 1 pork shoulder roast (or pork butt roast)
- 2-3 sweet potatoes, chopped
- 1 6oz can tomato paste
- 1 to 1.5 cups of beef stock
- 3 cloves garlic
- .5 of an onion
- 2 tablespoons dijon mustard
- 2 tablespoons apple cider vinegar
- 1 tablespoon Extra Virgin Olive Oil
- 1 teaspoon sea salt
- 2 tablespoons chili powder
- BBQ sauce

1. Cut up the pork roast into 3-4 big chunks and place in bottom of crock pot. (I rub meat seasoning on the pork before putting it in the the crock pot.)
2. Dump in tomato paste, beef stock, garlic, onion, mustard, vinegar, olive oil, salt and chili powder. Stir ingredients and cook on low for about 8 hours.
3. About 30 minutes prior to serving pork, chop sweet potatoes and boil them until soft. Place the boiled potatoes in the bottom of a serving dish.
4. Once pork is done, remove from crock pot and place on top of the sweet potatoes. Use a fork to shred the meat. Serve with BBQ sauce, if desired.

Post thoughts to comments.

Power cleans (115 lb./85 lb.)
Thrusters

Post time to comments.

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There is still time to register for the Open!! CLICK HERE to register!!!

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There has been a lot of talk around CF7 lately about Paleo, Zone, what you can eat, what you can’t, how much you can eat, and why nutrition plays such an important role in CrossFit.

I recently read this tiny rant about Paleo, and I couldn’t agree with it more. Eating clean is really a lifestyle choice – you simply feel better without all of the sugars and grains that we often think we can’t live without. Your workout times improve, your recovery is quicker, and you just simply feel good.

I read a statement not long ago that said, “Eating for feelings = fat; eating for fuel = fit.” You have to make a choice every day on how you fuel your body. Do you want to be fit and perform at your most optimal level? I know, I know, you are saying, “Yes, but I’m not competing in Games. It’s ok if I have a coke.” Sure it is. But did you know, if you drink just one coke a day for year, that adds an extra 15 pounds to your body? Think about it. You’ve had an olympic lift where you added an extra 10 pounds, and all of the sudden, the weight was too heavy to lift. Think about what adding 10-15 pounds does to your body….

So, how do you get started and know what to eat? It can all be a little overwhelming at first. Think of it as “food worth eating“, and just remember, eat meats, nuts and seeds, vegetables, and fruit. A good rule of thumb is if your food once had a soul or a face, you can eat it — stick with that, and you are good to go. Also read through the nutrition tab above – we have put together tons of recipes, menu plans, etc. for you!

There are several sites that provide recipes, meal plans and more. Here are a few of my favorites:

Multiply Delicious (they also have meal plans for free)

Paleo on a budget (Paleo doesn’t have to be expensive – it can be, but it doesn’t have to be)

Everyday Paleo

At the end of the day, all that really matters is how you feel. Forget about the number on the scale. Forget about WOD. How does your body feel? If you feel great, you are doing what is right for you. If you don’t, tweak some things and see how you feel.

Post thoughts to comments.