168 Industrial Dr
Mashpee, MA 02649
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December 10, 2010

Friday

WOD

1 Minute At Each Station For Reps
Rest 3:00, 4 Rounds

Pull Ups
True Push Ups
Sit Ups
Squats
Double Unders

Inspiration is for amateurs; the rest of us just show up for work.

Chuck Close- Artist

Mobility WOD

About the Author
  1. sarah lee Reply

    I made baby back ribs tonight. They were really easy.

    Marinate them in CF Mamas paleo barbeque sauce for at least 8 hours or overnight. To do this oil a huge piece of aluminum foil and wrap them really tight with sauce smothering them

    Preheat oven to 300. Put the whole rack of ribs still in foil in oven. Cook for 2 1/2 hours. Remove from oven.

    Turn broiler on low and move rack to top shelf.

    Slice open foil and place ribs back on cookie sheet with all its juices on top… Broil until crispy

  2. Dana Reply

    Cajun spiced chicken in crock pot

    Super easy (5 min) and very moist! Check out recipe at http://everydaypaleo.com/. I was able to cook 2 chickens in my crock pot. I serve chicken with cauliflower mashed pot, squash and broccoli. I usually make this once a week. Delicious leftovers.

  3. sarah lee Reply

    Dana… I love your recipes. Thanks for being part of this!

  4. Gabriel Reply

    Wanted to break a window last night, I was so hungry for a greasy burger… instead I had:
    A buffalo burger, put guacamole on top, then 1 fried egg, and some leftover homemade salsa.
    It was no STUBYS burger (Nantucketers know what I’m talking about) but it did save my windows, and possibly my marriage:) My point is, once it took the edge off, I had my perspective back! I was more happy I didn’t give in, then I would have been if I did! We got this guys!!!

  5. Dana Reply

    Thanks Sarah! I finished my challenge a few weeks ago and you guys are keeping me going. Gabriel, try grilling a portabella mushroom both sides and serve your burger on top with all the fixings. I don’t even like mushrooms, but is is delicious.

  6. crossfit mama Reply

    Last night was the second night I dreamed I ate something I shouldn’t.
    Wednesday night I sat down with Mark Lee and we ate an oreo cake with Sarah standing over us looking at us in disgust. No plates just two spoons. Last night it was this fabulous bolegnese lasagna I had once at Tomatoes followed by movie popcorn and reeses pieces. Ya know in the beginning of this challenge I was sleeping like a champ. Now I am waking up with my heart pounding fearing I have lost points. Might I be obsessed?………….

  7. Jane Reply

    Danielle, awesome comment! You might be a little bit obsessed, but I think you have to been to do this challenge. If if makes you feel any better, I had a dream last night that I was eating a strawberry shortcake with chocolate sauce.

    On another note, Drew and I were at the store last night, and laid in some more supplies. We found a few things that are a great idea to keep in the house. Kitchen Basics chicken and beef stocks are paleo, made with honey. Stop and Shop in Mashpee, the one near CrossFit now carries coconut milk, and oil, as well as almond butter in the health food section near the fruit. So if you can’t make it to Traders Joes, just pick up a few things after your workout to keep you going. We also like to keep a batch of hard boiled eggs in the fridge, good quick protein.

  8. crossfit mama Reply

    So a few days ago my seven year old says to me “Mom can you PLEEEASE make cookies. Its been like a year since you baked.” My response was “Actually honey it has been one week.” I am trying not to bake as I am trying hard not to be such a fatty, however, have you guys seen Jude’s big blue eyes? This morning a came up with a recipe for these cookies. Even my two year old said “Oh cheetch you Mommy!” (thank you)
    I am warning you guys. These are not to be baked and have lying around. They may be paleo but the ARE cookies. This time of year people are going to parties where people are downing eggnog and baked brie. These are for such a “special” occasion. They will help you stay on track. (I figured Sarah would not be mad at me if I included that retainer.) Personally I will be setting a few aside for the kids and will be bringing the rest in to the 3:30 class to inflict on ya’ll. Know your enemies my friends.

    Mama’s Cherry Almond Cookies

    2 and 1/2 cups almond flour
    1/2 tsp sea salt
    1/2 tsp baking soda
    1/2 cup honey
    1/3 cup almond oil (in solid form)
    1/8 cup slivered almonds
    1/8 cup tart dried bing cherries

    Mix together everything till you have a smooth batter. Drop by rounded teaspoon onto parchment lined cookie sheet. Bake at 350 for 7-9 min till edges get golden.

  9. crossfit mama Reply

    Forgot. 1 Tbs. Vanilla

  10. Greg B. Reply

    Here is a nice appetizer I found on Nell Stephenson’s blog today ( http://stephenson.typepad.com/train_with_nellie/ ), which looks like it will be yummy. I think I will try it out this weekend when we have some company over.

    1 pound jumbo shrimp, cooked, peeled & chopped

    1 large avocado, peeled, pitted & chopped

    1 large tomato, chopped

    1 tablespoon fresh lemon juice

    4 leaves Bibb Lettuce

    1 tablespoon parsley, chopped, for garnish

    Combine first four ingredients. Spoon into lettuce leaves and scatter the parsley on top. Add some freshly ground black or cayenne (if you want some heat!) pepper if you like…

  11. sarah lee Reply

    There has been a little confusion about when you get your points. Its really quite simple. Anyone who wrote a post at any time yesterday gets a point for Thursday. Make sense? If you are still confused please let me know.

    Erin, Littles, Bushy, Beth(for being a great wife) Greg B, CF Mama, Nettie, Marianna, Jane, Drew, Bushy, Nicole G, Katherine, Lindsey, Katey, NJR.

    Again, If you ever feel like you were forgotten please mention it.

  12. sarah lee Reply

    I just made fudge. I thought it was the best thing I’ve ever tasted, but then again I haven’t had fudge in years and haven’t had sugar in 10 days. Lilyanna tried it, made a face, and said “this taste paleo.”

  13. NJR Reply

    Help !!!! Did anyone copy the Paleo Custard recipe? I want to make it but can’t find it!

    Oh and Crossfit Mama I made your Barbeque sauce today….. two thumbs up! A bit hot for me but even my picky non paleo eating husband likes it! keep those recipes coming!

  14. Greg B. Reply
  15. Bushy Reply

    good to see old friends at c3 today.
    even though traci dominated me, i felt like a champion during the workout, and after i probably could have run a 2:10 marathon with a 45pound plate on my back, or something like that.

  16. JareBear Reply

    Where do you people find time to cook?
    I have a new method. Danielle! I will give you $20 for #20 of those cookies.

    Deal?

  17. NJR Reply

    Thanks Greg!

  18. Nicole Reply

    Keep up the good work everyone! I have already noticed people making progress, feeling great, and being generally happy about this challenge. I know I am:)

    Here is a phenomenal recipe… caution, you may get addicted so I advise baking a batch and freezing some.

    And the recipe is…

    CARROT BANANA MUFFINS

    These are so yummy and can double as a breakfast or dessert. Just bake and then have a grab and go meal for weeks!
    INGREDIENTS
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt (optional)
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    ¼ cup coconut oil
    1 ½ cups carrots, shredded
    ¾ cup walnuts, finely chopped

    INSTRUCTIONS
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates, bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350° for 25 minutes

    Makes 18 muffins

  19. Lindsey Reply

    Chicken Alfredo

    This looks pretty good but does anyone know what a “kelp noodle” is? It does NOT sound Paleo…I think I will use spaghetti squash in place of those.

    1 lb chicken breast
    1 12oz package of kelp noodles???
    4 cloves of garlic, chopped
    2 tsp olive oil
    2 tsp tarragon
    1 cup cashews
    1/2 tsp onion powder
    1/4 tsp garlic powder
    1/4 tsp mustard powder
    1/4 tsp sea salt
    1/4 tsp pepper
    1/8 tsp paprika

    Prep:
    Add the olive oil to a large skillet.

    Saute the garlic over medium heat for 3-4 minutes.

    Cut the chicken into 1 inch cubes, then add to the skillet and cook until all sides are brown.

    Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes.

    Then, pour the liquid from the skillet carefully into a small container for use in the sauce.

    Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender.

    Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You’ll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.

    Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.

  20. Littles Reply

    The only way I lose weight on Paleo is when I eat plenty of vegetables. I can eat the exact same things, skip the veggies and plateau. Here’s a fast recipe for lemony spinach that comes from our Lizzie Sherman.

    2 bags baby spinach
    1 lemon
    olive oil
    5 sundried tomatoes (packed in olive oil) chopped
    box of basil, pick the leaves

    In a large pot heat a few T of olive oil, add the spinach, cover with a lid and cook on med heat for a few minutes till wilted.
    Squeeze the lemon over the spinach, add the basil leaves and chopped sundried tomatoes, stir and enjoy!

  21. Littles Reply

    Gabe, I was at a stoplight and glanced into the car on my right. It took all my will not to lunge through the window and grab the double juicy burger outta the guys mouth in the next car. ugh. I feel your pain.

    Danielle, I dreamt I was eating cookies and losing points:)

  22. crossfit mama Reply

    JareBear, deal.

  23. Littles Reply

    You’ll want to bring these somewhere. It’s like maple syrup candy, with nuts. They’re perfect for gifts or holiday parties, not for keeping in a bowl to snack on for breakfast……not that I….whatever just make them.

    Candied Pecans

    1 c. Pecans
    1c. Maple Syrup (the real stuff)
    pinch of salt

    Lay the nuts in a baking sheet and toast at 350 for about 6-8 minutes.
    Put the maple syrup in a med saucepan and bring to a boil. add the nuts, stir occasionally, keep on med low heat. make sure it’s at a good simmer.
    It’ll take about 10 minutes, keep stirring, when the mix looks dry and crumbly pour it out onto a sheet pan and let cool. sprinkle with salt.

    These will be crunchy, break into small pieces.

  24. Kristen/Ken Reply

    My fridge was full of tupperware containers of leftovers from various paleo dinners to the point I couldn’t see anything.I need to bring a paleo friendly dinner to a party we are going to after the parade tonight. So here is what i did: Browned some grass fed ground beef and some pork. In a big pot I heated the leftover onion soup.I added the leftover tomato sauce.Threw in the fresh chopped salsa. I added some chili powder; cumin, chopped tomatoes, chili peppers,garlic,the meat and it is simmering today.It is pretty spicy, later I’ll add some cubed squash and some chopped carrots for a little sweetness and done 🙂 Paleo chili and some room to see in my refrigerator.If we can stick with the one drink tonight we won’t need to cheat; and hopefully our non paleo friends will enjoy it too.

  25. Kristen/Ken Reply

    oh and come see us in the parade tonight;The kids and I are on the bumboosa float, Ken is driving.We will be giving out organic lollipops to the kids 🙂

  26. Kateyb Reply

    I think I finally understand what ‘Larabars for emergencies’ really means. I’m out in service and everyone is eating delicious-smelling pumpkin muffins. I’m so glad I have a cinnamon roll larabar with me. It’s actually quite delicious. I can do this!

  27. Greg Reply

    The Consequences of our Choices.

    Last Monday morning, I received not one but two phone calls with the same message, “Hey Greg, I have an extra ticket to the Pats-Jets game tonight, want to go?”

    Say what? A free ticket to what was being hyped the best game of the NFL season? How could anyone in their right mind pass this up?

    Immediately my mind began racing through the mental gymnastics of the logistics involved; what to wear, when to leave work, what to bring, wait..stop, arghh, paleo challenge.

    I ended up doing something I’d never done before. I turned down both offers.

    My brother (who made the first offer) thought I had finally lost the rest of my marbles while my buddy from the Academy (who made the second offer) called me a name that I can’t post on this blog.

    So why did a die-hard Pats fan like me opt to skip the big game. Simple. I knew that I’d lose all my “food” points that day and I wasn’t willing to give them up for that.

    Fast forward to yesterday morning, Nett told me to step on the scale. It was the first time I had done that since we started last Wednesday.

    Well folks, I may have missed freezing my buns off in Foxborough on Monday night but I’m also down eight pounds since 12/1.

    Keep up the good work, everyone. The consequences of making good choices are worth it.

  28. crossfit mama Reply

    I married into a family that takes “taco night” pretty seriously. Being raised in a family whose cooking was predominately French, I didn’t see what the hype was. Then I tasted one. 15 years later I have become totally indoctrinated and I guard taco night viciously. Starting paleo presented a bit of a challenge on Friday nights. My hubby’s cousin gave us a great tip. For your taco shell, use a cabbage leaf. Oddly enough this does not give off a “cabbagey” flavor. It holds more than a flimsy lettuce leaf and it does not drip so much either. Folds well too. Those of us doing paleo piled ours with nicely seasoned grass fed ground beef. (cumin, salt, chili powder, garlic,oregano, etc.) salsa, guacamole, hot sauce, olives, onions, lettuce and a paleo ranch. Super yummy. These cabbage leaves would also stand up better as a wrap to your chicken salad ( recipe forthcoming), your kobe beef satay,
    fajitas etc. Have fun!

  29. Katherine Reply

    congrats Greg! That’s awesome!

    I honestly believe that the best seat you can get for the pats / jets game in December is on your own couch! 🙂

    Great Job!

  30. Greg B. Reply

    Here is an article from Mark’s Daily Apple that I found very informative –
    The Psychology of Giving Up Junk Food

  31. Nicole Reply

    Wow Greg! That is impressive! Congrats on the weight loss, you really deserve it after sacrificing the Pats game:)

    Here’s an easy recipe that’s good post WOD…
    Sweet Potato Surprise
    (Paleo Mamma)

    Ingredients:
    2 large yams
    1 tsp cinnamon
    1/2 cup coconut milk
    1/2 cup pecans (chopped)

    Directions:
    1. Rinse off yams and stab them with a fork a few times.
    2. Line a baking sheet with aluminum foil (this makes clean up a snap).
    3. Preheat oven to 375.
    4. Bake yams for about an hour until you see liquid yam sugar oozing out of the holes. Mmmmm….
    5. Remove yams from oven and allow them to cool for about 10 minutes. Use an oven mitt to hold yams and carefully peel off skin (it will come off easily) using a fork or spoon.
    6. Place yams in a large bowl and smush them up with a fork. Stir in the coconut milk, cinnamon, and pecans.

  32. Lindsey Reply

    Crispy Nut and Herb Chicken

    2 chicken cutlets
    4 eggs
    4 cups raw, unsalted nuts of your choice
    1/2 cup finely chopped herbs of your choice
    1/4 – 1/2 cup cooking oil of your choice
    Salt & pepper to taste

    Directions:

    Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste.

    Lightly beat raw eggs in large bowl. Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.

    Heat oil in skillet over medium heat. Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.

    Yumm-O!

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