Saturday 28th

30 Clean and Jerk (95/135)

10 Rds of Cindy

     5 Pull-ups 

         10 Push-ups 

     15 Squats 

30 Clean and Jerk

Paleo Corner

From Kristie

1 acorn squash 

1 gala Apple, cut into small chunks 

2-3 T chopped walnuts 

1 T clarified butter or coconut oil, melted 

1 t. Cinnamon 

2-3 t. Honey 

Preheat oven to 350. Cut acorn squash in half and scrape out seeds. Place in a small glass baking dish face up and bake for 30 minutes. When squash is almost cooked mix remaining ingredients in a bowl. Spoon into squash centers and bake for an additional 30 min or until the squash is cooked through.

Friday 27th

Wendler DeadLift

40% x 5

50% x 5

60% x 5

WOD

"Rankel"

APRAP 20 min

6 Deadlifts (225/155)

7 Burpee Pullups

10 KB Swings (1.5/2)

200 M Run

Paleo Corner

From Ryanne

Kale Meatballs

1 lb sausage of your choice (I used chicken Italian sausage that I buy from our local butcher who uses    pasture raised chicken)
1 lb ground beef
1 bunch kale, tough stems removed and chopped finely in a food processor 
1/2 red onion, finely diced
1/4 teaspoon nutmeg
Black pepper to taste


Preheat oven to 375, mix all ingredients together by hand and form into meatballs a little larger than golf balls. Fry the meatballs in a large skillet in coconut oil until all sides are browned. Move into a glass baking dish, cover tightly with tin foil and finish in the oven for 20 minutes.


I doubled mine and froze them so I have a quick meal or my boys can take them to school for lunch!  Oh Yah!  I will pay you with meatballs!

Thursday 26th

Wendler Press

40% x 5

50% x 5

60% x 5

WOD

5 rds

250 m Row

5 Right 5 Left KB Snatch (1pd/1.5)

10 Cleans (95lbs/135lbs)

Paleo Corner

From Jessica

Spicy Slaw *This recipe is great with any Tacos, fish tacos, a side dish for fajitas, etc...
1/2 head of cabbage slices thin
1 jalapeno diced
3 green onions
1 small bunch cilantro
 Dressing:
1 T. Olive Oil
2 T. Vinegar
1 lime zest, and juice
 Mix it all up and pour on dressing and toss. It's spicy, tangy and crunchy! Tonight we used this recipe for our shrimp taco's: Lettuce (in place of tortilla), Shrimp (seasoned with lime, cilantro, & garlic powder), Spicy Slaw, & Salsa. Delicious!

Wednesday 25th

10 min Skill work 

6 min plank work and on the side to side we will do weight (10lbs/20lbs)

WOD

10 Rds 

10 Pull ups

10 Pushups

10 Push press

10 Ring Dip

Paleo Corner

From Ladd

Stir Fry Chicken and Veggies

chop 3 or 4 chicken breasts.

saute them in a fry pan with a 1/4 cup of extra virgin olive oil. apply seasoning. I like garlic salt and pepper.

brown the chicken add veggies. broccoli, cauliflower, onions, red and green peppers.

saute until the veggies are soft but with a hint of crunch.

serve in a giant bowl and pig out.

beef can be substituted for chicken. if your daring try elk or deer.

enjoy!

Tuesday

Wendler Back Squat

40% x 5

50% x 5

60% x 5

WOD

3 Rds for time

Row 1000 m

50 Burpee

50 Box Jumps

Run 800 M

Paleo Corner

This one is from Ronda

Here's the paleo brownie recipe:

1/2  C cocoa powder

1/2  C almond flour

1/2  C coconut milk

1/2  C coconut oil

1     egg

1     Tbs. honey

pinch of cinammon

Mix cocoa and coconut oil together until well blended.  Add coconut milk and egg.  Mix in remaining ingredients.  I bake these in a bread pan so they come out a little thicker.  You could double recipe and use a regular 9x13 as well.  Bake at 375 for 20 minutes.

Enjoy!

Ronda