168 Industrial Dr
Mashpee, MA 02649
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January 13, 2011

Fridays Workout:

as many rounds as possible in twenty minutes.
3 Wall Climbs
6 Deadlifts 185/135
9 air squats

We have never tried wall climbs in a workout, so give us some feedback after your workout
What are wall climbsFor the wall climbs, start with your toes and chest on the floor, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.















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  1. jmiles Reply

    hey Lindsay, where were you and the sugar daddy? you’ve been so die hard that if you miss a day i’m stinking worried. also bushy, come in Saturday and join the 20 club on that death by 10 meter. its in you.

  2. jmiles Reply

    Wow. One month ago I literally could not run. When we did the death by 10 meters last time I opted to row instead. Today I ran it and PR’d. Last time I got 13 rounds and this time I got 15! (By the skin of my teeth.) I feel SO PROUD!!!!!!!!

    This week I started jumping on small box instead of stepping. (A big jump. 🙂

    Also I seem to have what appears to look like muscle in my shoulders. What the heck!

    Nettie and Katherine I am so happy you are liking the recipes!

  3. jmiles Reply

    Ha Ha Ha……. This is Danielle. (Mama). Looks like Jon was on my computer again.

  4. Bushy Reply

    thanks for the invite jon. i’m afraid on saturday i’ll be shredding cranmore. i hope to stomp some of that pow that was just dumped on the northeast and get gnarly in the park. i’m so stoked (how’s my snowboarding slang?). can i take a point for hitting some big air and jumping stuff?

    welcome back mark and sarah.

  5. Kateyb Reply

    The Paleo challenge is going great. We’re just about half way there. I’m really trying to tweak it to get the most out of the rest of it. I thought sleep was a good place to start. Here’s a good article on just how important it is.

    http://www.marksdailyapple.com/the-definitive-guide-to-sleep/

    PS Nice job today Amanda.

  6. Katherine Reply

    CrossFit Mama, awesome progress!!! Keep it up!

    Greg, great work on the ring push ups!

    Really great to see everyone hitting PR’s !!!!

  7. Littles Reply

    I Am SO PROUD OF YOU DANIELLE! I wrote it on FB too, in case you missed it:) I was kind of incredulous at Jons post though….glad you cleared that up:)

    Anthony and Nate thanks so much for pushing me in the run tonight. Nice Pr Nate!

  8. Lindsey Reply

    Hey Jon, I’ve had to stay at work till about 5:30 for the past three days…trust me its been rough! I’ll be there tonight and sat but I think you’ll be off duty by then…boo 🙁

  9. Jane Reply

    Just wanted to say to everyone. Drew and I are still over on the Vineyard, and it looks like we will be for a while longer. Miss everyone, really bummed to miss all of Jon’s WODs, by the comments they were really good. We have been working out in a gym on the island, just not the same…but there is a pool which is nice!

  10. crossfit mama Reply

    We miss you Jane and Drew. Enjoy the pool!

    So everyone loves sausage yeah? While I have enjoyed the occasional “legally paleo” sausage on this challenge it is super fattening and not good for you. Here is an alternative I made at home. Jon did not believe it was not real sausage.

    Mama’s Tastes Like the Real Thing You Can’t Believe How Good It Is Sausage

    1 pound ground turkey
    2 tsp Bell’s seasoning ( This comes in the little yellow box in the spice aisle. It is a mix of ground herbs. If you don’t want to use it the important one is sage.)
    2 tsp fennel seeds
    1 and 1/2 tsp kosher salt
    1 tsp black pepper

    You can form this into little patties and fry em up with your eggs, use in a stuffing, I just broke it up and cooked it in the pan and put on paleo pizza.
    Absolutely awesome.

  11. Lindsey Reply

    Paleo Shepherds Pie

    1 lb. ground lamb
    1 onion, chopped
    2 C carrots, sliced
    1 tsp. ground black pepper
    1/2 tsp. sea salt
    3/4 C beef broth
    1 T arrowroot powder
    1 T dried thyme
    1 T olive oil
    1 head cauliflower, broken in chunks
    2 T coconut oil
    1/2 black pepper

    Preheat oven to 400 degrees.

    On the stove top, steam cauliflower chunks until just tender. Put in a food processor and add coconut oil. Blend until creamy, season with ground pepper and set aside.

    Heat olive oil in a skillet and saute onions until tender. Add ground lamb and cook until crumbly and brown. Add carrots and cook for another 5 minutes.

    Mix beef broth and arrowroot powder together. Slowly add the mixture to lamb and carrots. Season with the salt and pepper and simmer for about 5 more minutes.

    Pour into a 9-inch pie pan. Spread cauliflower over the top and bake for about 30-35 minutes (remove when top starts to brown, and sides are bubbly).

  12. Nettie Reply

    Just had Lindsey’s creamy tomato soup and mama’s turkey burgers for supper. DELICIOUS!!! If you haven’t made either yet – do it!

    Jon, you went out with a bang – those wall climbs were brutal!!!

  13. crossfit mama Reply

    I made this basil spread the other night and put it on paleo pizza as a base over the crust. You can also spread it on paleo bread for sandwiches, use it as a dip for veggies, or even use it as a salad dressing.

    Mama’s Basil Spread

    4 cups packed basil leaves
    3 cloves garlic
    1/4 cup walnuts
    2 tsp kosher salt
    1/2 tsp black pepper
    1/2 cup olive oil

    Puree everything in a food processor and keep covered in fridge. Use as needed.

  14. Nettie Reply

    Greg and I are snacking on Greg B’s homemade Paleo Krunch. SO GOOD!!!! If you make it, double the recipe – you’ll be glad you did. We didn’t have enough almonds so we threw in some raw cashews. YUM!!!!!

  15. Cape Cod Val Reply

    okay, so I took the week off to rest my elbow, but it hasn’t really changed much so no resting it I guess. I also got a verbal spanking from my MS doctor about my diet having no dairy in it. Therefore, I am bowing out of the challenge, but will continue to do the best i can. I haven’t had any bread, pasta, potatoes,rice or anything like that since Dec 1st and I will continue to eat as paleo as I can. I will be back to work out Monday. I feel that I am getting alot stronger, and my right leg hasn’t given out in almost 2 weeks now. Coincidence? Sarah and Mark I need to have your take on Ireland as I am going in April…see you soon. Off to have a drink with the birthday girl Amy at Wicked.

  16. NJR Reply

    my (bodys) feedback on wall climbs:
    Ow, crap that hurts, I have muscles there?, what the….. , thanks a lot Jon! 🙂 I think I owe at least $20 to your imaginary swear jar due to those!

    I’ve missed you Val! Can’t wait to see you again at C3.

  17. Lindsey Reply

    Here is an article from Mark’s Daily Apple: There are no limits, there are only plateaus.

    http://www.marksdailyapple.com/there-are-no-limits-there-are-only-plateaus/#more-18761

  18. Littles Reply

    Jane and Drew, miss your faces. Good job keeping at it out on the island. I’m jealous about the pool:)

  19. Anonymous Reply

    Nicole S said….

    What more can I say about Paleo…I love it! I feel great! I’ve hit a plateau with my weight, not loosing much with numbers on the scale…but I’ve gone down in size with my clothes. So thats all that matters, I guess.

    The sign that Paleo works. I was able to make a full Non-Paleo sugary french toast meal with bacon for the boys at the FD during the snow storm, I did’nt have one bite. The more important fact is that I didn’t want or crave it! Later that day the boys were cooking, they purposefully set aside a salad for me with no dressing and the vegetables with no butter. I have been asked by a few of them (they won’t admit to it) about what Paleo means and how to do it. The final realization that I’m a Complete Paleo Geek is I got home after a 72 hour shift and had a Paleo Panic attack when I realized I had NO VEGETABLES in my refridgerator!!!

    If anyone has any clues on my plateau from the scale numbers, I’ll take any advise!

    Congratulations on everyone making it this far! Keep up the hard work!

  20. Lindsey Reply

    Spicy Breaded Pork Chops

    3 tbsp Olive oil
    2 tsp Cayenne pepper
    1 1/2 cup almond flour
    4 pork chops (~4oz each)

    Mix cayenne pepper and olive oil in a bowl. Coat pork chop with mix of olive oil and cayenne pepper

    Pour almond flour into a shallow pan and dip both sides of pork chop in almond flour until covered

    Heat 1tbsp olive oil in a pan on med-high heat and grill pork chops on both sides until crispy

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