Fridays Workout:

the chief


3 Cleans (bar from the ground to the shoulder rack position) 95/135
6 push ups
9 air squats

clock runs for 3 minutes, with a one minute break, for 5 rounds. total clock time: 19 minutes.

Great work today on the pull ups. We saw a lot of people work hard and smart, modifying the workout to get  full range of motion. We are going to have a ton of first time strict pull ups in the next month.

We also heard today tons of well wishes to Mark and Sarah. This vacation is over due. They brought their computer and will be checking in on us, so feel free to post comments in the blog to them.

18 Responses

  1. just wanted to add that we suggested the L hang for 5 to 10 seconds today as a sub on the L hang pull ups, and Kristin raised the bar to an agonizing 20 seconds. tomorrow when you wake up and cant stand straight up because you are so sore in the mid-section, think of her pleasantly.
    that kind of determination changes bodies.

  2. I really enjoying Jon’s coaching today!

    Jon, you are such a natural. Well, I guess you also may have picked up a thing or two from some pretty darned good coaches:)

    Everyone rocked it today, keep on pushing!

  3. Thanks Jon…hopefully those pleasant thoughts will assist me in the am! I have a feeling I’m gonna be in a foul mood! And the Mr. Mama was hardly a slam…you might rock in the gym, but CF mama rules this blog 🙂

  4. I love beets. I’ve recently been cooking the greens, as they’re SO good for you. Here’s a good recipe.

    1 bunch beets with
    1/4 cup olive oil, divided
    2 cloves garlic, minced
    2 tablespoons chopped onion (optional)
    salt and pepper to taste
    1 tablespoon red wine vinegar (optional)

    Preheat the oven to 400 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil and 2.c water.

    Cover, and bake for 45 minutes, or until a knife can slide easily through the largest beet.
    When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with oil and vinegar.

  5. Thanks mama! I’ll be there tomorrow! Oh no!!!! My crossfit peeps I have strep throat, I desperately want saltiness and gingerale my comfort sick foods:( paleo and sick is interesting:(

  6. Do you need a dehydrator to make beef jerky? The lowest temp my oven goes to is 180. Any suggestions?

    I found this awesome, organic grass-fed spicy beef jerky, and then i read the ingredients and saw the dreaded SUGAR!!!!

    Anyone find any clean brands?

  7. Thanks Greg! Ugh…looks like I need to start jumping A LOT higher…

    Coconut Milk and Curry Frittata

    7 eggs
    ½ red onion, finely diced
    2 cups fresh spinach, chopped
    1/4 cup coconut milk
    2 tablespoons tomato paste
    1 tablespoon curry powder
    1 tablespoon coconut oil
    Sea salt to taste

    Heat the coconut oil in a medium sized skillet, add the onions and cook until the onions begin to caramelize.

    While the onions are cooking whisk (w/hand mixer) together the eggs, coconut milk, tomato paste, curry powder and salt.

    Add the spinach to the onions and oil and cook until the spinach is wilted.

    Evenly spread the onion and spinach mixture over the bottom of the skillet and pour in the egg mixture.

    Cover and cook over medium low heat for 4 minutes.

    Transfer the frittata to the oven and cook under the broiler uncovered for another 2 -3 minutes or until the frittata is cooked all the way through.

    Slice like a pizza and serve.

  8. Kateyb

    Good Job Jon, Liking your coaching.
    I went home tonight and just wanted non-paleo food, so chicken fingers and fries it was. But made them paleo. Sliced chicken breast into strips, Dipped them in egg then unsweetened coconut mixed with garlic and sea salt, then cooked in coconut oil. Sweet potatoe fries sliced thin then baked in olive oil and sea salt. And best of all honey mustard. A non-sugar brown mustard mixed with paleo mayo and honey. This was quite the treat!

  9. Katherine, I have a lot of Jerky that I bought from Steves Club (Paleo kits guy) it’s grass fed and good. They’re 5$ a pack and 28g of protein a pack. Let me know if you want some I’ll bring some in.