Wittman

by admin in WOD | 11 Comments

wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Announcement:

Today is the last day of the month, so make sure you get any PRs from the month of January up on the PR board before we switch over to February! Get the recognition you deserve! This will also help ensure that I don’t miss any (more) numbers when updating the Leaderboard in the next couple days. Thanks!!

Attention:

If you are a Paleo Challenge participant and cannot attend one of the test-out sessions this weekend (Saturday and Sunday at 11 am), there is a “Paleo Challenge Make-Up WOD” class at 7:30 pm on Friday on MindBody for which you can sign up. It will be an hour long class where you can either get in the three lifts or do “Cindy”.

Since there won’t be Open Box this Sunday, anyone else can attend this “class” as well but priority towards equipment goes to Paleo Challenge participants.

And finally, don’t forget about:

Beef (March 16)

Mud (May 18)

Warm-up:

rowing intervals

    • 30s work/15s exchange time w partner/30s rest
    • 6 paces: easy pace (5), (6), (7), (8), (9), all-out (10)

 

Strength:

5-4-3-2-1 bench press

    • work up to a weight you can do five times but no more
    • rest exactly 30s between sets

 

Conditioning:

“Wittman” (25 min. cap)

7 rounds

    • 15 kb swings (53/35)
    • 15 power cleans (95/65)
    • 15 box jumps (24/20)

 

Post press weight and metcon time to comments.

Chippin Away

by admin in WOD | 8 Comments

Announcement:

Tomorrow is the last day of the month, so make sure you get any PRs from the month of January up on the PR board before we switch over to February! Get the recognition you deserve! This will also help ensure that I don’t miss any (more) numbers when updating the Leaderboard in the next couple days. Thanks!!

Attention:

If you are a Paleo Challenge participant and cannot attend one of the test-out sessions this weekend (Saturday and Sunday at 11 am), there is a “Paleo Challenge Make-Up WOD” class at 7:30 pm on Friday on MindBody for which you can sign up. It will be an hour long class where you can either get in the three lifts or do “Cindy”.

Since there won’t be Open Box this Sunday, anyone else can attend this “class” as well but priority towards equipment goes to Paleo Challenge participants.

And finally, don’t forget about:

Beef (March 16)

Mud (May 18)

Strength:

A. 5×5 deadlift (~70% +/-5% 1 RM)

B. 5×5 press (~80% +/-5% 1 RM)

      • The five sets will be performed in an A, B alternating fashion. Warm-up to a weight which you will perform 5 reps for 5 sets, but not necessarily a 5 RM (theoretically a 5 RM can be performed for only 1 set, or 1×5). Once you have figured out the weights you will use for each movement, take strictly 30 seconds of rest between each set.

 

Conditioning:

(15 min. cap)

10 muscle-ups (sub: 1x ring rows [or pull-ups, if you have unassisted] and ring dips)

20 hand-release push-ups

30 ab-mat sit-ups

40 air squats

50 double-unders

40 air squats

30 ab-mat sit-ups

20 hand-release push-ups

10 muscle-ups (sub: 1x ring rows [or pull-ups, if you have unassisted] and ring dips)

 

Post deadlift and press weights and metcon time to comments.

“C” is for Chewy Chocolate Chip Paleo Cookies and that’s good enough for me

by admin in Recipe | 5 Comments

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These cookies don’t look nearly as good as they would had they been Instagrammed.

This recipe comes via Anna C. and definitely will have you fooled into thinking they are not paleo (as some of us Polar Plungers can attest!).

 

Chewy Chocolate Chip Paleo Cookies!

 

Ingredients:

    • 1+1/2 cups almond flour/meal (I used Bob’s Red Mill, but if you can find some that has a finer grind, you might prefer it.  The texture is just slightly grittier than a “real” cookie.)
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1/4 cup honey
    • 2 tbsp coconut oil melted
    • 1 egg
    • 1/2 tsp vanilla
    • 1/4 cup dark chocolate chips (I used Enjoy Life Mini Chips http://www.enjoylifefoods.com/chocolate-for-baking/mini-chips/.  They are Gluten Free, Wheat Free, Dairy Free, Peanut Free, Tree Nut Free, Egg Free, Soy Free, Fish Free, Shellfish Free… but they’re still chocolate-y!  You can get them at Plenty Grocery & Deli.)
    • Cinnamon
    • Wax paper

 

Directions:

  1. Preheat oven to 350F.
  2. In a medium bowl mix together almond meal, baking soda and salt.  Use a wire whisk to break up any clumps that have formed in the almond flour.
  3. In a small bowl mix together honey, coconut oil, egg and vanilla.
  4. Mix wet and dry ingredients together well.  Add a few shakes of cinnamon, and test for taste.  Then add chocolate chips.  Mix all ingredients well.
  5. Scoop batter onto a waxed paper lined baking tray.  You should get 12 decent sized cookies.
  6. Bake for 13-16 minutes.  The cookies will stick just lightly to the waxed paper, so keep an eye on them when you hit the 13 minute mark.  And don’t let them cool too long on the baking tray when they come out of the oven or they will be harder to get off.  While still warm, move to a cooling rack (if you have one), or to another, cool, waxed paper lined tray.

 

HOT HOT HOT

by admin in WOD | 10 Comments

It’s supposed to be 60º today so let’s take advantage of it! (Where our runners at??)

Just keep your hands dry cuz why, Ollie?

Attention:

If you are a Paleo Challenge participant and cannot attend one of the test-out sessions this weekend (Saturday and Sunday at 11 am), there is a “Paleo Challenge Make-Up WOD” class at 7:30 pm on Friday on MindBody for which you can sign up. It will be an hour long class where you can either get in the three lifts or do “Cindy”.

Since there won’t be Open Box this Sunday, anyone else can attend this “class” as well but priority towards equipment goes to Paleo Challenge participants.

Don’t forget about:

Beef (March 16)

Mud (May 18)

Warm-up:

agility ladder

    • burpee penalties (3 per mistake) will be enforced from now on 😀

 

Strength:

heavy single hang clean complex of:

    • hang power clean
    • hang squat clean
    • hang squat clean to thruster

 

Conditioning:

“Helen” (15 min. cap)

3 rounds

    • 400m run
    • 21 kb swings (53/35)
    • 12 pull-ups

 

Post hang clean complex weight and metcon time to comments.

Snatch Stuff

by admin in WOD | 5 Comments

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Post-plunge DSCF pic! Next year will be even bigger!

Warm-up:

Burgener warm-up

 

Strength/skill:

30 min. of snatch work

 

Conditioning:

7 rounds

    • power snatch (95/65)
    • snatch balance (95/65)
    • overhead squat (95/65)
    • hang squat snatch (95/65)

I would like to know the praice for dat Open Bawx. What is dat praaaaaiiice???

by admin in WOD | 4 Comments

jjinabox

It’s….me in a box!

Don’t leave me all alone at Open Box today.

 

Come out between 11 and 2 to work on whatever you like.

Only one week left for Paleo Challengers to post bigger squat, clean, push press, and Cindy numbers over their check-ins….GET SOME.

Who do you appreciate?

by admin in WOD | 1 Comment

Polar Plunge for website

See you at the Polar Plunge!

Strength/Skill:

athlete’s choice

    • HSPUs
    • pistols
    • muscle-ups
    • double-unders
    • wall walks
    • etc.

 

Conditioning:

20 calorie row

10 rounds

    • 2 jerks (135/95)
    • 4 CTB pull-ups
    • 6 box jumps (30/24)
    • 8 knees to elbows

 

Post metcon time to comments.

Avocado Bread

by admin in Recipe | 3 Comments

Yo yo yo! Summa yous liked dis avocado breezy – I ain’t gon judge. But here it be if you be feelins non-bread bread for a sambone or just eatin wit butta. Peep dis ish right hurr.

Avocado Bread

 

Ingredients:

1/2 cup coconut flour

1 t(?) salt

    • i wasn’t sure if ‘t’ meant teaspoon or tablespoon and didn’t care to look it up because who uses just ‘t’? seriously. put “tsp” or “tbsp”, ya ding dongs. i used less than a heaping tablespoon of pink himalayan sea salt which i ground up even further with a mortar and pestle.

1 t baking soda

    • again with the ‘t’. i used the same amount as the salt.

1/2 cup ground flax

6 eggs

    • i spoiled you guys with large omega-3 eggs. inflammation felt low that night, right? YOU’RE WELCOME.

1 cup avocado puree (about 2 large)

 

Directions:

Combine the dry ingredients (coconut flour, salt, baking soda, and ground flax) into a giant bowl. The bigger the better because you will need it when you add the wet stuff. Mix the dry stuff until it is homogenous, making sure to break up any clumps (I found some in the coconut flour).

 

Puree the 2 avocados. I used a magic bullet. That was kind of a pain because the container was small and I had to keep stopping and pushing the goo around to get the chunks chopped up. If you have a big enough container, mix the eggs with the avocados so that you can get as much of the concoction out of the mixer after they are pureed. If the blender container is small, now that I think of it – durr!, try pureeing one avocado with three eggs, dumping that into the dry stuff, then do the same with the second avocado with the last three eggs. Either way, the wet stuff needs to go with the dry stuff and its best that the avocados and egg yolks already be broken up.

 

Now mix it. Into shape. Shape it up. Get it straight. Go forward. Move ahead. Try to detect it. It’s not too late. To mix it. Mix it good.

 

Grease a loaf tin with butter (I went grassfed because I care about you). Just grab a stick and rub it all along the insides. Pour the batter into the greased pan and bake at 350° for 45-55 minutes. It took near the longer end of that timeframe for me.

 

Enjoy, you weirdos. Ew.

 

recipe courtesy of fastpaleo.com

3, 6, 9, (12,) Damn She Fine

by admin in WOD | 15 Comments

Stuffs:

Polar Plunge (January 26)

Grassfed Beef (March 16)

Tough Mudder (May 18)

Warm-up:

100 jumping jacks

then

death by 10m shuttle run starting at 10 (10 min. max)

    • we will start with 10 runs in the first minute, then 11 in the next, etc.

 

Strength:

15 min. to work on a heavy single front squat

    • not necessarily a 1 RM but get some good work in in the short amount of time
    • in between your work sets, work on the following
      • lat stretches through a green band on the rig
      • hand walks up and down the wall – the ones we have been doing before Oly work
      • wrist stretches
      • get a barbell prepped for the metcon

 

Conditioning:

5 rounds (20 min. cap)

    • 3 barbell rows (95/65)
    • 6 Curtis Ps (power clean, front rack lunge w/ one leg, front rack lunge w/ other leg, push press) (95/65)
    • 9 air squats
    • 12 ab-mat sit-ups

 

Post death by score, front squat weight, and metcon time to comments.

Salmon Chowda

by admin in Recipe | 6 Comments

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Feeling the winter chill? Check out this Salmon Chowder (paleo) recipe from Catherine H. The original called for clams and crab but she went with salmon, so try out your favorite seafood and let us know what works!

Salmon Chowder with coconut milk

 

4 strips of bacon, diced into 1/2 in square pieces
2 large onions diced
2 teaspoons garlic, minced
1 stick of butter (you can probably half this)
2 bay leaves
1 tbsp thyme
2 cans coconut milk
12 oz Salmon baked and cut
3/4 lb sweet potatoes, peeled and diced to 1/2 cubes

 

In a stock pot or Dutch oven over medium heat, cook the bacon until the fat is rendered and bacon is browned. Add onion and garlic, cook until softened about 3-5 minutes. Toss in stick of butter and stir occasionally.

Once the butter is melted, add the coconut milk, bay leaves, thyme, salmon and sweet potatoes. Bring to a boil. Reduce to a simmer and cook for 25 minutes, stirring occasionally, until sweet potatoes are soft. Season with salt and pepper.

I halved the whole recipe so I wouldn’t have a ton of leftovers but I wish I had made the whole thing! The original recipe has clams and crab but I prefer Salmon so that’s what I used.

 

original recipe courtesy of www.meat-n-veggies.com