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

November 28, 2010

Monday WOD

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold
Please Weigh In For The Paleo Challenge Tomorrow.

Sarah took the time to compile the following for the Paleo challenge-there is a lot of info, you may want to cut paste and print so that you have on hand the grocery lists and recipes. The information mentioned from Katherine is at the bottom of the page. Enjoy!

Here are a few staples we keep in our house to make paleo living a little easier and convenient. If you have any more suggestions please post them in the comments.

Trader Joes

Almond Butter

Apple Sauce (Mark loves the Chunky Spiced Apples for post workout)

Frozen Berries

Nuts… no not the delicious sugar coated ones… Plain raw unsalted are ideal.

Almond Meal

Olive Oil

Coconut Milk

Coconut Water

Guacamole… they carry a pre-made guacamole that is sugar free!

Spicy Italian Chicken sausage (the only sugar free one I can find there)

Coconut date rolls

Lara Bars (in case of emergency)

Some of these Items can be bought at any store… i just like to get them there


Coconut Oil (found in health food section)

Stock up on veggies and fruit


I Recommend buying coconut oil, arrowroot powder, shredded coconut, coconut flour, and chestnut flour online…. or swing by your nearest health food store or Whole Foods.

Sample 5 Night Menu Plan and Grocery List

Night 1- Roast 2 chickens.

Big salad

Pureed cauliflower

Roasted Carrots

Follow direction for how to cook the chickens on package.

Coat Carrots with a little olive oil, sea salt, pepper. Put underneath the roasting rack.

Steam cauliflower in chicken stock until tender. Drain and puree until smooth. Season

with salt and pepper

Toss salad at the last minute.

Save the leftover chicken for night 3.

Night 2

Brazilian Fish Stew… Here is the recipe!

Night 3

Chicken Fajitas

Saute onions, peppers, and mushrooms (heat pan, add oil. once the oil is bubbling add veggies. season with salt and pepper)

Fill lettuce leaves (I like Boston lettuce) with Chicken, veggies, salsa, guacamole, olives and anything else that you like that is Paleo.

Night 4

Steak Dinner

Grill steak of your choice (Make extra for night 5)

Huge Salad (Make extra for night 5)

Roasted brussell sprouts (Heat oven to 425. Coat in olive oil and salt and pepper to taste. Bake in until crispy.

Sweet potato (1/2 should be plenty)

Night 5

Leftover Steak Salad

Throw all your leftovers from the week on this salad. (olives, onions, nuts, apples…)

O.k. guys. This was just a sample. You can make this as simple as you want. If you are busy and want to grill a weeks worth of meat and cook all your veggies on Sunday… go for it. Find what works for you, cook food you like, and don’t be afraid to try new things. I try to always make extra so we have lunch the next day. It’s cheaper and healthier than going out. If you want to follow the weeks plan here is a grocery list. Otherwise, check out the link Catherine shared about eating out.

2 chickens

2 heads of cauliflower

2 bags of baby carrots

Salad stuff

Double this if you want leftovers:

pounds of firm white fish

green and red pepper

can of coconut milk

cilantro (I made the fish without it the first time and it was still really good)



green onions

3 tomatoes

crushed red pepper flakes

sweet paprika

Boston lettuce leaves




avocados or Trader Joe’s guacamole

salsa (don’t forget to check the ingredients)


Steak (enough for 2 nights)

A lot of salad stuff

red onion

anything else you like for salad

Sweet potatoes

Brussell Sprouts

Here are the links Sarah referenced from Katherine (Thanks again Katherine!)

Here is a link from Windy City CF. It has a grocery list, and towards the bottom it suggests what to eat at various types of restaurants.


Another one that I keep handy….


About the Author
  1. Jane Reply

    In preparation for the challenge, I have been weaning myself off cream and sugar in my coffee. This morning I tried it black, and discovered that I actually like it that way. Then I realized if I waited to post the fact that I actually like black coffee until Wednesday, then I might get a point for posting a relevant comment, so this post never happened, and on Wednesday, you will all learn that I like black coffee.

  2. sarah lee Reply

    You made us laugh. You get a point for Wednesday.

  3. crossfit mama Reply

    Hey fellow Paleo challengers, here is a recipe for Paleo Mayonnaise that I just tried. * Be sure to use very fresh eggs! Also I did this recipe using just a bowl and whisk because I figured not everyone has a cuisinart or blender. No muss no fuss. Sure it will hurt your arm, but we are crossfitters! Buck up!

    1 egg yolk
    3/4tsp salt
    1/4 tsp dry mustard
    pinch cayenne
    1 and 1/2 cups extra vir. olive oil

    In a large bowl whisk egg yolk with dry mustard and kosher salt.
    Add lemon juice.
    Whisking constantly, begin DROPPING oil in just a few drops at a time. This step is very important. GO SLOWLY! Once you have a few teaspoons of oil and your mixture is nice and smooth begin to stream in your oil (very little at a time this is the key to good mayo!) Whisk until all the oil is in there. This does have a more olive oil taste but its fresh and bright and delicious.
    You could toss in a little fresh lemon zest or freshly chopped basil or any other herb you like. Enjoy!

  4. sarah lee Reply

    Thanks Crossfitmama. I want to try this with 1/2 coconut oil. Yes. You can have a point for Wednesday! Happy?!

  5. crossfit mama Reply


  6. Anonymous Reply

    define “for emergency” on lara bars

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