1 Minute On 1 Minute Off 5 Minutes
Kettle Bell Swings 2 Pood/1.5
Goal is 30 Reps Per Minute

1 Minute On 1 Minute Off 5 Minutes
Goal Is 1500 Meters for Guys 1200 for Ladies

Mobility WOD

23 Responses

  1. Petite top sirloin with Spicy Parsley Tomato Sauce (Giada’s recipe)

    4 8oz petite top sirloin
    Kosher salt and freshly ground pepper
    4 Roma tomatoes
    2 tsp herbes de provence
    2 Tbsp olive oil
    1 and 1/2 cups fresh flat-leaf parsley
    2 garlic cloves
    1/2 tsp red pepper flakes
    2 tbsp red wine vinegar
    1/4 cup olive oil

    Preheat the oven to 375

    Season the beef with salt, pepper, and herbes de provence.

    Heat the 2 tbsp olive oil in a medium heaving roasting pan or dutch oven over high heat. Sear the beef on all sides until browned.

    Place the tomatoes around the seared beef and place the pan in the oven. Roast until a meat thermometer reads 130 (for medium rare) Tent the roast loosely with foil and let rest for 10-15 min.

    While the meat rests, place the parsley and garlic in a food processor and pulse until parsley is finely chopped. Add the red wine vinegar, red pepper flakes, salt, and roasted tomatoes. Pulse till pureed. With machine running, add olive oil.

    Slice beef and drizzle sauce over meat

  2. @John: Yeah what was up with the one shoulder workout gear, back in the day?

    “Jimmy, we were going to make a mint on changing the one piece bathing suit into ‘bathing trunks’! Our new “work out shorts” are in, but I just got word that the boys down in D.C. is gonna put the kibosh on our whole idea, ’cause some ditzy dame from the Women’s Christian Temperance Union said shorts were ‘pornographic’!”

    “Don’t worry Mickey, I have a plan. We start off by just losing one strap, see. Then in a few years, once the dames is used to it, see, we lose the other strap. In the mean time, we start advertising pictures of Joey wearing it holding up a mini wrecking ball. The dames ‘ll go gaga for it if we show ’em some chest. But not too much… We don’t want the feds messing up the deal. We play our cards right and ‘fore you know it, we’ll be rolling in dough, see. “Shorts”… it’s the wave of the future, it’s just gonna take time… Now go muscle up some grub and get some snapshots of Joey Bag-O-Doughnuts that will get those Union dames bloomers in a bunch.”

  3. Hmmm.
    This is the most impressive day of blogging we’ve seen in sometime.

    Kind of like “Guinness in a Bottle”


  4. Theme for the weekend:
    Jeff Foxworthy Tribute . . .

    You might be doing the paleo challenge if –

    you sometimes get a strange metallic taste in your mouth .

    your afternoon snack (steve’s club) makes your jaw a little sore .

    you have become accustomed to meticulously writing down each of your meals throughout the day.

    You anxiously await a new gem of a recipe from CFMama every night.

    you actually have considered trying John’s recipe for sand.

    you spend time perusing online reviews of which fish oils cause the least amount of gross burps.

    you’ve wondered why we can eat the cow but not it’s milk (maybe that’s just me).

    you have concocted creative ways to beat the system and have more than one drink per day.

    you find yourself doing a lot more blogging than you used to.

    you’re probably doing the paleo challenge!

  5. Bushy that rocks!! Lovin today’s blog…peanut gallery rules! And Bushy so deserves extra points for that one (no worries, you can pay me later)

  6. That workout was killer. I did get to meet Bushy in person today though, so that made my day awesome.
    This recipe is for you buddy.

    Mama’s Blueberry “Cream” Tart

    I know we are all trying not to do desserts however, I was asked to bring one to someone’s house tonight and it rocked if I do say so myself.

    For the crust:
    1 and 1/2 cups almond flour
    1/4 cup coconut oil, melted
    1/2 tsp sea salt
    1/4 tsp baking soda
    2 Tbs honey
    Mix everything together and press into a 9 inch pie plate. Bake at 350 for about 10 minutes. Pull out of oven to cool.

    For the “cream”. (This is wild kids.)
    1 cup raw cashews
    1 cup plus 1 Tbs water
    1/3 cup honey
    1 Tbs arrowroot powder
    1 Tbs vanilla
    seeds from 1/2 a vanilla bean (optional)
    pinch of salt

    Put the cashews into a food processor and get them as finely chopped as you can. Add 1 cup water, honey, vanilla, and salt and grind it all up for about 2 minutes till everything is smooth. Pour this into a sauce pan and bring to a boil whisking constantly. Turn down to low while you mix together remaining Tbs water and arrowroot.
    Turn mixture back on high and whisk in arrowroot. Continue to stir till thick. Let this cool and keep in fridge.

    Now take your pie crust and spread it with about 1/2 cup strawberry jam. (Fruit juice sweetened.) Spread your pastry cream on and top with any fruit that looks good.I chose blueberries cause they looked so good at Trader Joes today. Strawberries would be great too.

    Nobody could believe this was sugar free, dairy free, grain free. Which made it that much sweeter.

  7. Awesome old school picture.

    hey, was hoping for you guys to check out http://www.crossfitequipmentreviews.com – we try to give unbiased reviews on all equipment related to crossfitting. We are always updating the site with more and more equipment and reviews. If you add us in your side bar, we would greatly appreciate it! Thank you!

  8. A couple of years ago I ate at a really great Mexican restaurant in New York City named Rosa Mexicano.
    They are famous for the guacamole they make table side. While I chage the recipe a little, the key to this guac is in the paste that they make first.

    Mama’s Guacamole

    3 ripe hass avocados
    2 Tbs finely diced white onion
    3 Tbs finely diced, packed cilantro
    juice of half a lemon
    2 tsp jalepeno pepper minced
    2 cloves minced garlic
    kosher salt

    Make a paste using a mortal and pestle or the back of a fork with the following: 1 Tbs white onion, 1 Tbs cilantro, 1 tsp salt, jalepeno, and garlic.

    Once you have a paste, do a small dice on the avacados and add your lemon juice. Gently toss everything together. Store covered in fridge. Great on your morning eggs!

    By the way if you prefer you can use lime instead of lemon. I just think lemon gives more acidity and actually works better for guacamole but that is just my opinion. Use what you like. Also I omitted the tomatoes because this time of year they are awful but in the summer I’d probably add a couple Tbs of some finely diced. O~le!

  9. @Erin-Since you are offering… Tim and I were looking for arrowroot powder, coconut milk, unsweetened pitted dates, and unsweetened coconut (shredded or flakes)

    Let me know when you are going. Actually, check your FB message for my phone number and give me a holla:)


  10. i love arrowroot powder! it sounds like something aragorn would send samwise into the woods of lothlorien for to assist in the healing of frodo who had just been lethally stuck by a blade of mordor.

    plus – we need some of that for the tart that cfmama posted earlier. so, i’ll take five shillings worth – or whatever currency dungeons and dragons freaks are using these days . . .

  11. Well, Im not sure if that meant you really wanted arrowroot powder Bushy but I got you some! Wow you also know your doing the Paleo challenge when WHole Foods feels like Disney World!!! Fun.

  12. A good thing to eat with the guacamole is salt and vinegar kale chips. Take a huge bunch of kale and wash it. Dry it really well. You will need two huge bowls to fit it all. In the bottom of each bowl, put 1 Tbs apple cider vinegar and 2 tsp olive oil with 1 tsp sea salt. Tear the dried kale into big pieces and massage the dressing onto all the kale really well. Bake on a couple of large parchment lined baking sheets. You will need to do several batches as the kale pieces should not touch.
    Bake at 375 for about 10 minutes at least. Till crunchy but not super black.
    This is a very thin “chip” so you cannot use it to scoop the guacamole per se but you can crumble a little on top and eat it with a fork. It gives you that salty chippy dippy feeling.
    Lots of love, Mama