Paleo Banana Pancakes

by admin in Recipe | 6 Comments

This recipe is for “Instagrammed” pancakes. If you don’t like your pancakes Instagrammed, then you may want to pass.

Paleo Banana Pancakes

Ingredients:

    • 2 eggs, beat with a little cold water until blended
    • 1 medium banana, mashed until smooth
    • Cinnamon (roughly 1/8 teaspoon, but add to bananas to test taste)
    • Dash of salt

Directions:
Prep bananas and eggs separately, then mix together. Cook like you would regular pancakes. Makes 4-7 depending on how big they are. The smaller, the easier they are to flip.

 

Topping

Ingredients:

    • 3 blackberries
    • Pad of butter (you don’t need a lot)

Directions:
Mash blackberries, add butter, microwave 15-20 seconds.

 

BAM! Pancakes!!

(Thanks Anna C.!)

CJBJ EMOM

by admin in WOD | 8 Comments

Tim S. preparing to move big weight

Announcement:

For the next few weeks, we will be offering Open Box hours on Sundays from 11 am to 2 pm as a trial run. If there is enough interest, Open Box hours will be scheduled more frequently and consistently. The class will be available for sign-up on MindBody for free to members.

Strength-skill:

clean and jerk practice working up to a heavy single

 

Conditioning:

1 clean and jerk (70% 1 RM clean or 80% 1 RM clean and jerk) EMOM (10 min. cap)

    • after getting in the clean and jerk, use the rest of each minute to work up to a total of 100 box jumps (24/20)

1 burpee for every box jump short of 100

 

Check-out:

accumulate 5 min. in a plank

every time you rest, perform 10 hollow rocks

(since no one got to this yesterday, we’re doing it today)

 

Post time and weight used to comments.

Maximizayshun

by admin in WOD | 7 Comments

Alec R. hitting below parallel on a 155 front squat

Strength-skill:

max unbroken pull-ups

max unbroken HSPU

 

Conditioning:

4 rounds

    • 500m row
    • 12 front squats (115/75)
    • 8 ring dips

 

Check-out:

accumulate 5 min. in a plank

every time you rest, perform 10 hollow rocks

 

Post max unbroken numbers and WOD time to comments.

Day 2 (how annoying would it be if I kept doing this?)

by admin in WOD | 4 Comments

Joey V. killing a 155 lb. Bear.

Agility/Speed:

  • agility ladder work
  • speed cone work

 

Strength:

Alternating between heavy sets of

a) 5×3 bench press
b) 5×5 bent-over barbell row

 

Conditioning:

3 rounds

    • 10 pistols (per leg)
    • 20 burpees
    • 30 DUs

 

Post weights and time to comments.

Day 1

by admin in WOD | 11 Comments

Day 1 of the Paleo Challenge is today! Get that diet in check!

The paleo diet presentation has been posted to the Articles/Links page under the Nutrition section as “DSCF Paleo Diet Primer”

Strength:

Every 30 sec. for 5 min.

    • 1 power snatch (80% 1 RM)

Every 30 sec. for 5 min.

    • 1 power clean (80% 1 RM)

 

Conditioning:

8 min. AMRAP

    • 8 wall balls (20/14)
    • 8 ball slams (20/14 or heavier)

 

Post weights and rounds to comments.

Ain’t No Rest for the Wicked

by admin in Announcement | Comments Off on Ain’t No Rest for the Wicked

See you Paleo Challengers at 11 am for measurements and a metcon test!

Good Morning, Sunshine

by admin in WOD | Comments Off on Good Morning, Sunshine

Brandon A. showing solid squat depth while under load

See you Paleo Challengers at 11 am for some strength testing!

The Paleo Presentation and Discussion at 12:30 pm is open to all. Come on by!

 

Strength:

3×8 good mornings

 

Conditioning:

5 rounds

    • 100m row
    • 12 OHS (95/65)
    • 20 ab-mat sit-ups

 

Post metcon time to comments.

Row, Press, AMRAPs

by admin in WOD | 4 Comments

Joe D. and Tim S. getting ready to wrestle some heavy Bears

Don’t forget to sign up for the PALEO CHALLENGE! Strength testing takes place TOMORROW Saturday, January 5 at 11 am. More details here. Participants will be divided into three teams where coaches JJ, Amanda, and Jess will be including their results with their team members’. FULL accountability!

Following that session we’ll be hosting a discussion on the paleo diet, what it is, and how to implement it at 12:30 pm. Even if you aren’t participating in the challenge, feel free to come by for the presentation. It’s open to everyone!

 

500m row time trial

 

Strength:

5 RM press

    • two sets of 3 push presses (@ 5 RM press weight)
    • two sets of 2 jerks (@ 5 RM press weight)

 

Conditioning:

4 min. AMRAP

    • 5 toes-to-bar
    • 7 push-ups
    • 9 box jumps (24/20)

2 min. rest

then pick up where you left off for another 4 min. AMRAP

 

Post 500m row time, 5 RM press, and AMRAP rounds to comments.

WOD Complex

by admin in WOD | 9 Comments

Richard B. getting his Bear on

Don’t forget to sign up for the PALEO CHALLENGE! Strength testing takes place this Saturday, January 5 at 11 am. More details here. Participants will be divided into three teams where coaches JJ, Amanda, and Jess will be including their results with their team members’. FULL accountability!

Following that session we’ll be hosting a discussion on the paleo diet, what it is, and how to implement it at 12:30 pm. Even if you aren’t participating in the challenge, feel free to come by for the presentation. It’s open to everyone!

conditioning:

1-2-3-4-5-4-3-2-1

    • power clean-front squat-thruster complex (115/75)

10-20-30-40-50-40-30-20-10

    • double-unders

 

check-out:

10 sets of alternating

    • max duration ring L-sit holds
    • 5 v-ups

 

Post metcon time to comments.

Here We Go

by admin in WOD | 10 Comments

Strength/Technique:

work up to a heavy snatch single

 

Conditioning:

3 rounds

    • 30 wall balls (20/14)
    • 30 hang squat snatch (75/45)

 

Post time to comments.