Be safe on the roads-so far all classes are on for Monday


Be safe on the roads-so far all classes are on for Monday



The Chipper

25 Lunges
20 Pull Ups
50 Box Jumps Med.
20 Double unders
25 Ring Dips
20 Knees To Elbows
30 Kettle Bell Swings 2 Pood
30 Sit Ups
20 Dumbell Squat Cleans 35/25
25 Back Ext.
30 Wall Ball
3 Rope Climb

8 Responses

  1. Ahh. Thanks Liz. Only 6 pounds but I feel a huge difference.

    Tonight was tough because there wasn’t enough paleo food at the party. It was worth being hungry though and staying on track. I feel awesome!!!!!!!!!!!!

  2. That’s the beauty of PAleo and Crossfit Danielle, it looks like much more then 6 lbs. Because it is! your body composition is changing, and it’s dramatic. Imagine what 30 will look like!

    Ladies, love this article and needed to be reminded, you probably do to.
    Lisbeth Darsh telling us “If you’re a woman go harder and put more weight on the bar” Cuz really, you can always go down if you have to.

  3. Coconut Shrimp & Dipping Sauce

    24 raw shrimp
    1 cup unsweetened coconut flakes
    1/2 cup almond flour
    1/4 tsp salt
    2 eggs
    1/4 – 1 cup organic virgin coconut oil for frying

    De-vein and peel shrimp, leaving tails on.
    Combine coconut in a bowl with almond flour and salt.
    Whisk eggs in separate a bowl.
    Drag the shrimp through the egg then the coconut mixture so each shrimp is well covered. Starting with 1/4 cup, heat the coconut oil in a pan.
    Fry the shrimp in batches until the outside is browned, about 3-5 minutes a side.

    Chive Coconut Dipping Sauce

    1 cup coconut oil
    2 egg yolks
    1/4 tsp salt, or more to taste
    1 tsp lemon, or more to taste
    1 tsp chopped chives

    The first step is making sure the coconut oil is not solid or milky in color. It should be in liquid form and completely clear. To achieve this, melt very slowly on the stove and let cool, or set the jar of coconut oil in a bowl of warm water for several minutes.

    Whisk together the egg yolks. Slowly add the oil, 1 teaspoon at a time, as you whisk. As the color of the yolks becomes lighter and the texture thickens you can add 1 tablespoon or more of oil at a time. Transforming the yolks and oil into mayonnaise will take about five minutes of whisking. At the very end, whisk in salt and lemon then add chives.

  4. Have to give a huge thanks to Jude during Chipper. The workout was chewing me up and he glanced at me with the “i feel so sorry for you, you are so old” look, came over and grabbed my list and started counting for me. He and paleo were equally responsible for my 5 min PR. When i was done he went over and started encouraging/motivating Jane. Thanks again mini-sensei.