Monday September 1, 2014

Happy Labor Day!

Only 1 Class today – 8amimages

Hot Shots 19

6 Rounds for time:

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

4oo Meter Run

Consequences are unpitying. Our deeds carry their terrible consequences, quite apart from any fluctuations that went before—consequences that are hardly ever confined to ourselves. And it is best to fix our minds on that certainty, instead of considering what may be the elements of excuse for us. ~George Eliot


Addictive & Healthy Paleo Nachos-1

2 medium tomatoes, diced and seeded
2 tbsp fresh cilantro, chopped
1-2 tbsp lime juice
2 cups guacamole
2 tbsp green onions, chopped

For the sweet potato chips
3 large sweet potatoes
3 tbsp melted coconut oil
1 tsp salt

For the meat
1 medium yellow onion, finely diced
1 tbsp coconut oil
1 green chili, diced
1 lb. ground beef
2 cloves garlic, minced
1 tsp smoked paprika
1/2 tsp ground cumin
1 tbsp tomato paste
12 oz. canned diced tomatoes
1 tsp salt
1/2 tsp pepper

1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked
2 .While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.
3. Stir the chopped tomatoes, lime juice, and cilantro into the beef mixture. Adjust salt and pepper to taste. Remove from heat.
4.  To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole and green onions.

Servings: 4-6
Difficulty: Medium

By Rebecca Bohl (

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Sunday August 31, 2014


Every wrong seems possible today, and is accepted. I don’t accept it. ~Pablo Casals


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Saturday August 30, 2014


Ball Slams 20#/10#

Push Ups


Hang Power cleans 45#/35#

Rest 3 minutes

Double Unders

KB Swings 35#/25#

Flutter Kicks

Push Press 45#/35#

If a man is not rising upwards to be an angel, depend upon it, he is sinking downwards to be a devil. ~Samuel Taylor Coleridge

photo 4-2

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Friday August 29, 2014

5 Wall Balls 20#/14#
10 Box Jumps 20/24
15 KB Swings 52#/35#
6 Rounds

Conscience warns us before it reproaches us. ~Comtesse Diane

See yet another youngster trying to improve himself. Check out this article and short video from the Post for a little perspective.
How some kids thrive against such odds is nothing short of motivating. Go C.J. Cummings!

photo 2

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Thursday August 28, 2014

Power Cleans
8 rounds x 1 rep – Work up to near a 1RM

3 Muscle ups
10 Power Cleans 95/65#
5 Rounds

Then get to work with a roller or lacrosse ball and loosen up your hips and shoulders. Get in some rotational stretches for your torso and hips as well. TAKE YOUR TIME.

If honor be your clothing, the suit will last a lifetime; but if clothing be your honor, it will soon be worn threadbare. ~William Arnot

photo 2-1

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Wednesday August 27, 2014

3 Rounds:
5 Shoulder Press (65/95#)
5 Push Press
5 Push Jerk
15 Box Jump
200 meter run

*A round starts every 5 minutes. Time each round. Score is your total time.

If everyone were clothed with integrity, if every heart were just, frank, kindly, the other virtues would be well-nigh useless, since their chief purpose is to make us bear with patience the injustice of our fellows. ~Jean Baptiste Molière


Bacon-Wrapped Sweet Potatoes-2


yams or sweet potatoes – 2 medium

nitrate-free bacon – about 9 slices


Preheat oven to 400°F.

Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges.
Use kitchen shears or a sharp knife to cut bacon in half lengthwise. I find that a thinner cut of bacon works best.
Wrap each wedge with a bacon slice.
Lay slices in a single layer on a large, rimmed baking sheet.
Bake for 10 minutes, then use tongs to flip the wedges, and continue baking for an additional 15 minutes or until the bacon is crispy.


You can see this recipe and other AIP-friendly dishes at

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Tuesday August 26, 2014

These movements are NOT done for time!-1
Do this 10-1 for range of motion ONLY. Get a nice deep squat and ball over the blue line; proper depth on the ring dips with lockout at the top.

10-9-8-7-6-5-4-3-2-1 reps
Wall Balls 20#/14#
Ring Dips


4 x 200m Run with a one-minute rest interval.

It’s impossible to be loyal to your family, your friends, your country, and your principles, all at the same time. ~Mignon McLaughlin

photo 1-2

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