WOD 1.23.15 Friday + Paleo Recipe Friday


  • Run 4oom
  • Agile 8
  • Wrist Mob
  • PVC Shoulder Mob
  • 15 empty bar Front Squats

A. Clean: with a 15 minute running clock

  • work to a heavy single Squat Clean

B. 4 sets

  • 8 FAST Box jump (24/20″); rest 5 sec
  • 8 FAST KB Swings  (50/40#); rest 10 sec
  • 8 Thruster  (85#);
  • 100m Slow jog/walk

C. 3 sets

@ 85-90% effort (this means you need to go HARD!)

  • 75 DU
  • 8 TnG Power Snatch (60% of 1RM)
  • 12 ring dips
  • 200m rest WALK


How to boil an egg: Place eggs in a pot, add water until eggs are covered well, sprinkle in some sea salt. Boil for 15 minutes over med/high heat. Discard hot water into sink and add cold water to allow eggs to cool.
How to bake sweet potatoes: Scrub and rinse sweet potatoes, dry them o and wrap them in foil. Bake for 45 minutes to 1 hour in a 400 degree oven.
Easy bacon method: Put foil on baking sheet and lay desired amount of bacon slices on foil. Bake in a 375 degree oven for 10-15 minutes, or until crispy brown. Remove bacon from pan onto a plate lined with paper towels to let bacon cool. Let bacon grease harden on foil and then discard.
Kitchen sink salad: 1 cup romaine lettuce; 1 cup spinach; ¼ cup cherry tomatoes; ¼ cup diced cucumbers; ¼ cup chopped carrots; ½ avocado; ½ apple chopped (green apples are good in this); 1 medium chicken breast; 1 hardboiled egg (optional). Chop up ingredients and mix in a large bowl.
Basic Balsamic Dressing: 3/4 cup extra-virgin olive oil; 1/2 to 3/4 cup balsamic vinegar; 1 minced clove of garlic or garlic powder; 2 tsp. Dijon mustard; Sea salt and black pepper (to taste); 1 tsp. dried oregano (optional). Put all ingredient in container/jar and shake to mix.
Homemade Mayo: 1 cup avocado oil or light olive oil; 1 egg; juice of 1/2 lemon; sea salt (a generous pinch); 1 tsp. Dijon mustard (optional). Put all ingredients in a wide mouth mason jar and use a hand-held immersion blender until thick and creamy.
Spice blend: 2 tsp. paprika; 1 tsp. sea salt; 1 tsp. onion powder; 1 tsp. thyme; ½ teaspoon garlic powder; ¼ tsp. cayenne pepper; ¼ tsp. black pepper


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