168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 13, 2011

Thursdays Workout:


3 sets,  max reps of push ups on the rings, followed by….

Are you sick of the ladder? Sorry, but a window cleaner is scheduling this stuff, and I live on ladders.
Do you remember what you scored on the 10 meter sprint ladder? We did it about a month ago. If you have lost weight on paleo, will you score higher? All of the police who joined up in the first responders challenge, it was one of your first workouts; how much progress have you made? Can you score higher?

Workout #1: Sprint ladder. On the first minute, one 10 meter sprint. On the second minute, two 10 meter sprints…..climb until you cant go higher.

Good work on the clean and jerks today. Saw a lot of people scale the weight to focus on technique. THIS WILL PAY OFF!

Update: next first responders challenge will be held on January 25. 

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  1. amanda Reply

    Was looking forward to some wall climbs, but the death by 10 meters will do:) John, I also don’t look forward to you returning to your day job. You are an awesome coach and I have learned alot from you! Thanks for filling in for Mark and Sara two other amazing coaches! Missed you guys and hope you had a blast!

  2. Nicole Reply

    Welcome Home, Mark, Sarah, Bob and Molly! Can’t wait to hear all about your journey! See you soon…

  3. Littles Reply

    So, it’s flu time/wintertime.

    The first time my son had the stomach bug a few years ago my dr. recommended Pedialite. If you read the ingredients, it contains Sorbitol/splenda, cuz these little American taste buds can’t get enough of the sweet. Some people are highly allergic to sorbitol, one of the side effects? Vomiting etc. So you give them more because you think it’s still the stomach bug. Wash rinse repeat.

    Make your own.

    4c. water
    1/2 t salt
    1/2 t baking soda
    2-3 T honey or maple syrup
    squeeze of lemon (optional)

    put it all in a pot and bring to a simmer to desolve everything, cool. Keep in fridge.

    You want water to hydrate, plus a base/acid/sugar to replenish. This is great for adults too, and it’s paleo!

  4. jmiles Reply

    Wall climbs are Friday. Hahahahahahahahahahahahahahahaha

  5. KristinP Reply

    I’m pretty sure Mark posted this link, or one similar, ages ago but I figured I’d re-post since I’ve had quite a few people ask me about fish oil recently. This link will take you to a fish oil quantity calculator at a cool site called the whole 9 life: whole9life.com/fish-oil

    The site has lots of other cool stuff to check out as well!

    Also, in case you care ;), I like to take the liquid form cuz there’s none of those disgusting burps…and it’s cheaper if you’re gonna take it in high quantities. The Nordic Naturals brand is really good because it’s third party tested…so you can be pretty sure those nasty toxins have been removed.

  6. Littles Reply

    This comment has been removed by the author.

  7. Littles Reply

    This salad is a interesting way to get some tuna in without Helmans. and it’s good.

    1 large fennel bulb, stalks removed, fronds reserved
    kosher salt and cracked black pepper
    zest and juice from ½ lemon
    2 green apples, quarted, cored, and sliced in any way you choose
    1/3 cup toasted walnut halves
    1 can white tuna

    Vinaigrette:
    juice from ½ lemon (just use the other half!)
    1 ½ tablespoons apple cider vinegar
    1 teaspoon Dijon mustard
    1 ½ tablespoons sesame oil
    4 tablespoons grapeseed oil
    salt and pepper to taste

    Making the salad. Slice the fennel bulb as thinly as you can. Add the salt and pepper and toss the fennel around. Add the apple slices, walnuts, and tuna. Toss.

    Making the vinaigrette. Whisk together the lemon juice, apple cider vinegar, and mustard. Combine the sesame and grapeseed oils, then drizzle them slowly into the acidic ingredients, whisking as you go. Taste, then season to your tastebuds.

    Dress the salad with the vinaigrette and eat.

  8. Katherine Reply

    Kale soup was awesome! Even Better the next day!

  9. Littles Reply

    That recipe I posted should say olive oil, the original was with grapeseed and I subbed out. If you don’t have or want to use sesame oil add extra walnut or olive oil.

  10. Nettie Reply

    In addition to the soup and turkey burgers, make some of mama’s blueberry/banana muffins. Yum!!! Actually, just make all of mama’s recipes – she has a gift.

  11. sarah lee Reply

    Hello! Just landed. We had a great time. Looking forward to getting back into the swing of things and seeing you all. Cheers!

  12. Nettie Reply

    Welcome Home 🙂

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