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

January 12, 2011

Wednesdays workout: 

The clean and jerk ladder 135/95

1 rep on the first minute, 2 reps and the second minute, 3 on the third…..see how high you can go. Work up, then work down. Really focus on what makes this movement efficient.
We will start our class with warm ups and build up to the weight each person is comfortable with that is challenging without sacrificing to much technique. Better technique results in moving the highest up on the ladder you can go.

The weather forecast looks rough, but we are going to try to be open for all of the regularly scheduled times. Check the site before coming. We will announce a cancellation if we have to, but we just don’t want to shut this place down unless we have to. Drive careful.

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  1. jmiles Reply

    really appreciate all of the positive feed back for the rookie coach. its been really inspiring seeing the huge efforts day after day. not looking forward to my “day job”.

  2. kateyb Reply

    Here’s a family classic, easily paleo-tized.
    Crunchy Almond Chicken
    1 C blanched slivered almonds
    1 Clove garlic
    1 thin slice of ginger root
    Blend til finely ground
    Then add:
    1 t salt
    1 t paprika
    1/4 t cumin
    1/4 t pepper
    Then dip 4 chicken breasts in a beaten egg, then the mixture.
    Place in lightly greased baking dish. Bake at 375 for 25-30 min
    Delicious, with a little kick.

  3. Marianna Reply

    Jon, I think you’ve been an awesome coach this whole week. Thank you for all your hard work!

  4. Silvaback Reply

    If anyone is interested in attending a weightlifting clinic this evening at 6pm let me know here is the link address is 105 ferndoc street hyannis ma.

    http://www.silvabackathletics.com/p/olympic-lift-clinic-wtraci-jessop.html

  5. crossfit mama Reply

    NJR, I will check the brand name of the turkey chorizo next time I am in S&S. Can’t remember but I did check ingredients and it was definitely sugar free.

    I had 4 of my nieces sleep over last night. Two of them (aka Mark & Sarah’s children) came to me while I was making dinner and explained how they REALLY wanted non-paleo pizza. The kind that comes to the door. “Don’t you like what Auntie is making?” I asked.
    “Yes but I really think I want pizza” says the older of the two. They are blonde sweet little things with blue and green eyes. They know they can get anything out of me. Okay pizza it is. I have to say the SMELL of hot pizza on the counter is tough. Having your two year old hold it up to your face and say ” Here Mommy. Nummy. Take bite.” That is tough. Making homeade waffles for the seven of them while they all rocked it out two Taylor Swift in the living room this morning and not eating any is tough.
    Living with caving? That would be tougher.

  6. Traci Reply

    Mama’s done it again….go make soup everyone. So freaking delish. And the brand of turkey chourizo is Michaels.

    Mark and Sarah, safe travels home!

  7. KristinP Reply

    Jon you totally rock as a coach and I’m hoping you’re gonna stay on as such…you make a great addition to the C3 powerhouse coaching squad! And thanks for the help on that darn clean…I’ll get it someday if it kills me!!!

    Nice work Mama! The kids junk food is byfar the toughest challenge 🙂

    Safe return Mark and Sarah…can’t wait to see ya 🙂

  8. KristinP Reply

    Oh and BTW, today on the MDA site Mark Sisson answers the following age old question (especially for us chubs): ‘why can my brother eat whatever he wants and never gain a pound?’ I’m a big fan of his answer. You can find it at marksdailyapple.com

    Grok on 😉

  9. NJR Reply

    Thanks Traci! No C3 for me today… nursing sinus/ear infection… and my Dr’s on vaca til next Wed Uggggh.
    Will patiently wait until I can smell and taste to make Mama’s Turkey Burgers and Kale soup!

  10. MattR Reply

    just wanted to thank jon for braving the elements today & opening up for the early class..i really appreciated it…i hope you stick with the coaching at some level after mark & sarah return..i’ve learned alot from you in a very short time…thanks man

  11. Bushy Reply

    anyone else get the feeling that the miles family could eventually take over the world?

  12. Lindsey Reply

    Creamy Tomato Soup

    1 tablespoon coconut oil
    1 red onion, finely diced
    3 garlic cloves, minced
    2 14.5 oz cans of organic diced tomatoes
    1 can coconut milk
    1 teaspoon sea salt
    1 teaspoon dried thyme
    Black pepper to taste

    In a large soup pan, saute the onion in 1 tablespoon of the coconut oil until the onions start to turn brown.

    Add the garlic and saute for another minute or two.

    In a food processor combine the 2 cans of diced tomatoes and the cooked onion and garlic mixture and blend until smooth.

    Pour the mixture back into the soup pot.

    Add the coconut milk, and spices and bring to a boil.

    Simmer for 10 minutes and serve! Serves 3-4.

  13. kateyb Reply

    How is it that I always under-estimate ladder workouts? It’s just one move! But man that was rough.
    But looking forward to tomorrow, sounds fun.
    PS Don’t buy rotisserie chickens at stop and shop: they have brown sugar, corn starch, and other nasty things.

  14. Nicole Reply

    Here’s a quick and easy snack that I like to have once in awhile:

    Trader Joe’s Chunky Spiced Apples
    blueberries (or berry of choice)
    almond butter (just a spoon full)
    egg white protein powder

    Just mix it all up and enjoy! Sometimes I’ll heat it up a little and it’s even better.

    We are almost at the halfway point now! Can you believe it?!

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