May 14, 2013


May 14, 2013

Paleo Challenge Reminder

You have until Friday to sign up for the Paleo Challenge (sign up sheet on whiteboard by office). At that time, I will email everyone the packet and contest rules.

The kick-off on the 23rd will be a Q&A session only. So, read over the material, do a little research and come with questions. If you can’t attend, just let me know and we can talk separately.

If you are on the fence about participating, I have two words: do it. A month from now, you will regret that you didn’t.

Kristen, keeping that bar close!

Workout of the Day:

Front Squat – 3 x 1 @ 95%  (note: we are going to do a 1-rep max front squat on Friday. If you know you won’t be here, please take this time to find your 1 RM today instead of doing the posted percentage work)

Back Squat – 5 x 3 @ 70%

3 sets of, each  for time of –
20 calories on Airdyne
400 m run
500 m row
– rest/recover between sets

6 Responses

  1. Eric C

    Now that my heart is out of my throat after that workout I just want to say I would love to beat Satan’s horse with his stupid ass lawn chair. As John Y said that was definitely Satan’s Trident WOD. A 4th round would have been brutal!!!

  2. Trevor

    Hey guys, I found this new Paleo recipe and wanted to share it. It tasted amazing.

    Pork Green Chile in a Crockpot- serves 4-5

    2 lb pork roast
    1 yellow onion
    2 carrots cut up
    2 garlic cloves minced
    3 (4)oz cans of diced green chiles
    1 poplano pepper chopped up
    1-2 jalapeno peppers chopped up
    2 cups chicken broth
    1 (8)oz can diced tomatoes
    1 ts oregano
    1/2 ts cumin
    1/2 ts sage
    1/2 ts paprika
    1/2 ts cayenne pepper

    Just throw all in crockpot for 8 hours on low and shred pork before serving. Super easy. You won’t be disappointed- promise.