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

Please Note There Is No 5:30pm Class Friday and No 7:00 am Saturday

December 31, 2010
Erin, Kristin, & Jane making the new sweatshirts look really good!



Overhead Squat 1-1-1-1-1

Followed By

3 Rounds For Time

10 Overhead Squats
50 Double Unders

Chris Spealer 2:39 wmv mov

For anyone looking for WODs they can do while traveling (Sorry this is late NJR) here is a link to a great PDF

About the Author
  1. Nicole Reply

    Hello Everyone! Below is a Safe and Natural Cold Remedy form Dr. Joseph Mercola that my in-laws used the other day and experienced immediate results. I have noticed that since starting Paleo a year and a half ago, I have not fallen prey to as many illnesses as before. But, working in the school system it is sometimes impossible to avoid the germs floating around.

    Hydrogen peroxide: I don’t advise over-the-counter medications, but one simple treatment you can try that is surprisingly effective against upper respiratory infections is hydrogen peroxide.
    Many patients at my Natural Health Center have had remarkable results in curing colds and flu within 12 to 14 hours when administering a few drops of 3 percent hydrogen peroxide (H2O2) into each ear. You will hear some bubbling, which is completely normal, and possibly feel a slight stinging sensation.
    Wait until the bubbling and stinging subside (usually 5 to 10 minutes), then drain onto a tissue and repeat with the other ear. A bottle of hydrogen peroxide in 3 percent solution is available at any drug store for a couple of dollars or less. It is simply amazing how many people respond to this simple, inexpensive treatment.

    I’m not sure how Paleo hydrogen peroxide is, but it seems to be a much more natural solution than the medicines offered in drug stores.

    Stay Happy and Healthy my friends:)

  2. Littles Reply


    Thanks Nicole, that reminds me that I should share Dr. Christophers Super Garlic Immune.
    It’s a natural antibiotic, boosts the immune, and helps fight viruses. I’ve given it to a fellow crossfitter who had a full blown, green coming out of her face, respiratory infection, and this killed it within 2 days.
    I give it to my son, and I take it if I feel like I’m coming down with something. Like you Nicole, since eating paleo I rarely get colds or sick anymore…

    It’s paleo with herbs, apple cider vinegar and honey.
    I highly recommend keeping a bottle in your fridge.

  3. sarah lee Reply

    Liz and Nicole… THANK YOU! I have been fighting off a cold all week and am scared to get sick before/during vacation. I just poured peroxide in my ears, then drank apple cider vineger mixed with honey and cinnamon. It was a little rough going down, but worth it. It might be mental but I feel better already. Now time for a nap…

  4. crossfit mama Reply

    Going out with the girls for dinner. I researched the menu first so I would be prepared to make wise paleo choices. Last minute restaurant was changed. We are going to a place that I don’t know as well. I do know however, they have an entire Italian pastry section. Oh well. I figured it I posted this I would have to report back to ya’ll tonight and then I would be even more accountable. Wish me fortitude!

  5. Lindsey Reply

    Month 1 down and yeah today I got my first double under (THANKS LIZ)!!!

    Have a happy new year!

    Chicken Salad

    2 c of cooked diced chicken
    1 large tart apple, cored and diced
    1 c chopped celery
    1/2 c chopped walnuts
    1/4 c paleo mayonnaise (easy to make with a hand beater)
    2 t lime juice
    2 t honey

    In a medium size bowl, combine chicken, apple, celery and walnuts.

    In a small bowl,combine mayonnaise, lime juice and honey; stir to blend

  6. Littles Reply

    Actually Lindsey you got 10 Double Unders! Great job!
    You too Nicole S!

  7. crossfit mama Reply

    I was a very good girl and if I had bread I would not have enjoyed the wine so much. 🙂

  8. Littles Reply

    I was up at whole foods yesterday, and wanted to share a few things.

    Vermont Smoke and Cure bacon has maple syrup instead of sugar in it, I’ve seen it on Cape but I can’t remember where, they have it by the pound or 4#.

    The 365 brand of Coconut oil is $7 for 14 ounces, as opposed to the $12-14 I’ve paid for around here.

    If you buy a case of anything you get 10% off, so if you want some “just in case” Lara bars ($1.29 each)
    Or like me, love their coconut milk it’s wise to stock up. The store brand of coconut milk is perfect in coffee and $1.69. The way I go through it it’s smart to buy a case.
    That’s all!

  9. ErinM Reply

    Greatest thing about paleo, u can decide to loose a point and have 2 drinks and after 2 drinks I am kinda drunk, lol!!! I’ll be in today but it will be interesting:)

  10. ErinM Reply

    I didn’t mean I was drunk right now, last night:)

  11. Nettie Reply

    Month 2 here we go! Heading out to the last of the holiday parties this afternoon. I’ve done okay this last week – a few days/meals of eating whatever was put in front of me (and enjoying every bite) but ready to get back to simple meals and routine days. Wishes for a wonderful 2011 full of healthy foods, PRs, and great friends!

  12. Anonymous Reply

    Nicole S. said…

    THANK YOU LIZ! YOUR MY HERO! I finally got DUs, 10 in a row! Hopefully I can do it again.

    Congratulations Everyone…31 Days and counting! Everyone looks incredible and very happy!!! Keep up the great work.

  13. Littles Reply

    This comment has been removed by the author.

  14. Littles Reply

    Nicole of course you can do it again. I can’t wait to hear what your top number is, I have a feeling you’ll wipe everyone off of the board:)

    Lindsey, so fun doing the Chipper with you today, thanks for all the encouragement!

  15. Lindsey Reply

    Sometimes I just need a cruch. I’m making these tomorrow but hopefully they don’t come out too dry…

    Almond Crackers

    Crispy almonds, ground into a flour
    1 T olive oil or coconut oil

    Combine almond flour, salt, oil and enough water to bind it together.

    Pat out on a cookie sheet lined with parchment paper.

    Bake at 300-350 F until crispy.

  16. Lindsey Reply

    Awesome job today Liz, you crushed that rope climb!

  17. crossfit mama Reply

    Gateaux a l’orange (orange cake)

    Made this lovely cake for company tonight. No one could believe it was paleo. Has a sponge like texture. Very light with a citrus taste. Great with coffee.

    2 whole organic navel oranges
    2 cups almond flour
    3/4 cup honey
    1 tsp baking soda
    1/tsp sea salt
    4 eggs

    Simmer oranges skins and all in a pot of water for a couple of hours until soft. Put them into a food processor (again leave skins on!) pulse until smooth. Add other ingredients and blend till smooth. Pour batter into a greased (you can use coconut oil) 9inch round cake pan. Bake at 375 for 40 minutes.
    This ones a keeper kids.

  18. Drew Reply

    Hi everyone, been over on the Vineyard helping out my family with some things, miss you all. I was determined not to get out of the habit of working out so i joined a gym close to my house and found a great list of workout you can do at hotels gyms or even at home:


    The bonus is that the hotel gym i joined has a pool and jacuzzi which after the workout is a luxury i am going to miss.

  19. Littles Reply

    Danielle, I’ve seen that recipe, in a “normal” cookbook I think. Does it call for Seville oranges?

    Drew.. we miss you too.

    Erin, that comment’s hilarious.

    Have you all seen this blog? It posts a recipe of the day, by going through top Paleo sites/blogs, and choosing them. They look really good. Different daily with a picture.

    http://www.thefoodee.com/blog or google the foodee project

  20. crossfit mama Reply

    Liz- this is a pretty classic french cake so I am sure there are a few recipes out there. I just used navel oranges but I think Nigella Lawson did it with clementines.

    Made a yummy soup this weekend.

    Butternut Squash and Leek Soup

    1 large leek, cleaned and sliced
    2 large yellow onions, sliced
    1 large butternut squash, cubed
    64 oz. chicken broth
    bit of lemon juice

    Saute onions and leeks till soft. Add salt and pepper. Add squash and stir over heat few minutes. Add chicken broth and simmer till squash is tender when pierced with knife. Working in batches blend a couple of ladles of soup at a time in blender. Once it is all pureed, season as needed with salt and pepper and drop in few squeezes of lemon juice. (About 1/2 a lemon.) The squash against the leeks gives a nice flavor. Give it a try.

  21. Lindsey Reply

    Macadamia Salsa

    1/4 c macadamias, halved
    1/2 c chopped tomatoes
    1 avocado, peeled, seeded and diced
    3 T coriander, chopped
    3 T parsley, chopped
    Olive oil

    Place macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well. Add olive oil to coat. Great on white fish.

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