Thursday 11/30/17.......... Nancy

5 rounds for time:

15 overhead squats
Run 400 meters

Wednesday 11/29/17... Deadlifts, wallballs, push ups, dubs

#1. Deadlift 4x3

#2. Conditioning for time:

42 wallballs
21 deadlifts
15 barbell push ups
30 dubs

30 wallballs
15 deadlift
9 barbell push ups
30 dubs

18 wallballs
9 deadlifts
6 barbell push ups
30 dubs

Tuesday 11/28/17.... HPC, box jumps, KB swings, Burpees

AMRAP- 12

10 Hang power. Cleans
10 Box jumps
10 KB swings
10 Burpees

Monday 11/27/17...... Squats, lunge, hip extensions

From HQ
3 rounds

100 ft lunges
50 squats
50 hip extensions

Sunday 11/26/17

#1. Strength: floor press

#2. Conditioning:

     75 dubs
     25 GHD sit ups
     25 back extensions

     50 dubs
     25 sit ups
     25 back extensions

     25 dubs
     25 sit ups
     25 back extensions

Saturday 11/25/17...... Wall balls, row, DBSnatch

5 rounds for time:

20 wallballs
15 calorie row
10 DB snatch

Friday 11/24/17... #1. Close grip bench, #2 HPC, push ups, DUBS

#1. Strength: Close grip bench 5-5-5-5-5
       10 dips in between sets

#2. Conditioning: AMRAP - 15
       2 Hang power cleans
       2 push ups
       10 DUBS

       4 hang power cleans
       4 push ups
       20 DUBS

       6 hang power cleans
       6 push ups
       30 DUBS

* continue adding 2 reps and 10 dubs each round until time runs out

11/23/17....Thanksgiving WOD

8 Rounds for time:

6 back squats
6 pull ups
60 unders

Wednesday 11/22/17.. #1. Deadlift 3-3-3-3-3, #2. Deadlift, KB swing, wall balls

#1. strength: Deadlifts 3-3-3-3-3

#2. Conditioning: for time

       10-9-8-7-6-5-4-3-2-1
Deadlift
KB swing
* 10 wallballs on the dashes

Recipe from Paleo Running Momma

PALEO MAPLE PECAN APPLE CRISP {VEGAN}

4.84 from 6 votes

 Print

Paleo Maple Pecan Apple Crisp

A paleo version of traditional apple crisp is the fall dessert you crave on cozy nights! It's also gluten free, grain free, with a dairy free vegan option.

 Course Dessert

 Cuisine Paleo and Vegan

 Prep Time 20 minutes

 Cook Time 50 minutes

 Total Time 1 hour 10 minutes

 Servings 8 servings

 Calories 354 kcal

 Author Michele

Ingredients

The Apple Part:

• 5-6 med pink lady or granny smith apples peeled, cored, and sliced to about 1/4 inch thickness
• 1-2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp ginger

The "Crisp" Part (Topping)

• 6 Tbsp coconut oil pastured butter, or ghee softened
• 1 cup raw pecans
• 3/4 cup blanched almond flour
• 2 tbsp pure maple syrup
• 1/2 cup unsweetened coconut flakes
• 1 tsp pure vanilla extract
• 2 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/4 tsp ground ginger
• 1/4 tsp ground allspice
• 1/8 tsp sea salt

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Instructions

1. Preheat the oven to 375 degrees
2. In a large bowl, toss the sliced apples with the spices, then put the apples in a 9 or 10 inch pie dish or baking dish and set aside.
3. For the crisp topping, put all the ingredients in a food processor and process or pulse until the pecans are finely ground and a paste is created.
4. Spread the topping all over the apples to fully cover (or as fully as possible) and bake in the preheated oven for 50 minutes - 1 hour or until the apples are bubbly and the topping is brown and crisp.
5. Let sit for at least 30 minutes to cool down before serving warm.
6. There will be no leftovers, I can assure you of that! If you're lucky enough to have some left you can store leftovers in the fridge for up to 3 days and reheat before serving.
7. Enjoy!

Tuesday 11/21/17.. #1. Strength - Bench press, #2. Row/Slamballs

#1. Strength: Bench press 5-4-3-2-1

#2. 10 rounds for time:
       Row 200 meters
       10 slamballs (30/25)

Monday 11/20/17.... #1. back squats, #2. TTB, Thrusters, DUBS. #3. Wallballs, KB, Goblet squats

Strength: Back squat - 5x4

Conditioning: 4 Rounds for Time

10 Toes to Bar
10 Thrusters 135/95
30 Double Unders

Endurance 4 rounds for time

15 Wall Balls 20/14
15 Kettlebell Swings 53/35
15 Goblet Squats

Sunday 11/19/17..... Squat, clean, pull

Conditioning WOD: 3 rounds

50 squats
10 pull ups
10 power cleans

friday 11/17/17.... "Slam Bell"

EMOM - 20

Rounds 1 - 10
Odd = 15 squats
Even = 10 ball slams

Rounds 11 - 20
Odd = 12 KB swings
Even = 12 Sumo deadlift high pulls w/ KB

Thursday 11/16/17 Bam Bam

BAM BAM

21-18-15-12-9-6-3
Push Press
Slam Ball 40/25
DB Shrugs AHAP
Farmer carry AHAP - 50'

wednesday 11/15/17.... "Dirty Diane"

"Dirty Diane"

3 Rounds: 7 Deadlifts(225/155)
                   7 HSPU

then run 800

3 Rounds: 5 Deadlifts
                   5 HSPU

then run 800

3 Rounds: 3 Deadlifts
                   3 HSPU

Tuesday 11/14/17... "Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

* not for time

Monday 11/13/17... squat cleans

for time: adding weight each round

25 sit ups
50 singles
15 squat cleans

25 sit ups
50 singles
13 squat cleans

25 sit ups
50 singles
11 squat cleans

25 sit ups
50 singles
9 squat cleans

Sunday 11/12/17..... Renegade row. KB swing, wall balls

AMRAP - 20

5 Renegade rows(each arm)

10 KB swings

15 Wallballs

Saturday 11/11/17... Thrusters

FOR TIME:

Pick one:

#1.
100 THRUSTERS 95/65

** Every drop = 5 pull ups

#2.

Partner WOD:    

       100 thrusters

        * partner holds wall sit

       1000 meter row

       partner holds plank

Friday 11/10/17... Hero WOD - "Stephen"

• 
  
• STEPHEN
• 30-25-20-15-10-5 Reps, For Time
• GHD Sit-Ups
• Back Extensions
• Knees-to-Elbows
• Romanian Deadlifts (95 lbs)

* 33 minutes ( 3 minutes faster than last time)

Wednesday 11/8/17... Squat Cleans

for time: adding weight each round

25 sit ups
50 singles
15 squat cleans

25 sit ups
50 singles
13 squat cleans

25 sit ups
50 singles
11 squat cleans

25 sit ups
50 singles
9 squat cleans

Foods that Lower Blood Pressure

The top 13 foods that lower blood pressure include:

1. pomegranate juice
2. spinach
3. coriander
4. pistachios
5. beetroot juice
6. olive oil
7. dark chocolate
8. flax seed
9. celery
10. tomatoes
11. purple potatoes
12. sesame oil
13. hibiscus tea

Tuesday 11/7/17.. #1. Floor Press, #2. Renegade Rows

SWOD: Floor Press 10-8-6-4-2.... climbing in weight

WOD: 
10-9-8-7-6-5-4-3-2-1

Renegade Rows (left + right = 1 rep)
25 Dubs after each round

****  In addition to being an excellent exercise for your upper back and lats, the Renegade Row is a killer core exercise and a great chest exercise. Yes, even the chest is worked with the Renegade row. How is this possible? The chest is activated tremendously to stabilize the body for rowing with the Renegade Row. Don’t be surprised if you notice that your pecs are sorer than your lats the next day after doing Renegade Rows. Because you are off balance with the Renegade Row, the abdominal muscles are also worked tremendously to maintain balance. There are not too many upper body muscles that the Renegade Row does not work.

Monday 11/6/17...#1.Thrusters, #2. Row + DB Snatch

#1. Strength: thrusters

     20 thrusters (135/95)
     rest 3 minutes
     15 thrusters ( 185/135)
     rest 3 minutes
     9 thrusters (205/145)


#2. 3 rounds:

     10 DB snatch (5 / arm)
     200 meter row

     2 rounds:

     10 DB snatch
     300 meter row

     1 round:

     10 DB snatch
     400 meter row

from the Frisky Lemon....

{Holiday Recipe} Grain-Free Pecan Pie Bars

 

Print

Prep time

20 mins

Cook time

25 mins

Total time

45 mins

 

Delicious pecan pie bars using a crust modified from the Paleo Pie Crust recipe from Elana's Pantry.

Author: Allison Nichols | Frisky Lemon

Recipe type: Holiday Dessert

Serves: 16

Ingredients

• Crust:
• 1¾ cups almond flour
• ¼ cup arrowroot flour
• 2 Tbsp coconut oil, melted
• 1 egg
• 1 tsp cinnamon
• 1 tsp vanilla extract
• ¼ tsp sea salt
• 
  
• Filling:
• 2 cups pecans chopped
• ½ cup butter (or coconut oil)
• 1 cup coconut palm sugar
• ⅓ cup maple syrup
• 2 Tbsp coconut milk
• 1 tsp pumpkin pie spice
• ¼ tsp sea salt

Instructions

1. Preheat your oven to 350 F and line an 8x8" baking dish (I used a glass dish) with parchment paper.
2. Start with the crust: combine all of the ingredients into a bowl and mix, mix, mix.
3. Press the crust into your baking dish and bake for 10 minutes.
4. While the crust is baking, melt the butter in a saucepan over medium heat.
5. Add the sugar, maple syrup, coconut milk, pumpkin pie spice and sea salt.
6. Let the mixture come to a simmer--simmer for one minute and then stir in the pecans.
7. Pour the pecan mixture over the crust and bake for another 25 minutes.
8. Allow the bars to cool completely in the pan-- the pecan mix will be liquid-y when they come out of the oven and has to cool to harden.
9. Once completely cooled, remove the bars from the pan by lifting the parchment paper, cut and serve. I ended up making about 24 small bars-- you don't need a lot to satisfy that sweet craving. You could also cut it into 16 medium-sized bars.

Sunday 11/5/17... Partner AMRAP x3

#1. AMRAP - 6
       Row 15 calories
       KB swings

Rest 3 minutes

#2. AMRAP - 6
       100 meter farmer carry
        Ground to Overhead w/plate

Rest 3 minutes

#3. AMRAP - 6
       50 DUBS
       ABMAT sit ups/Roll outs

Cash out 100 wallball sit ups w/partner

* Partner A starts w/ first movement while partner B does as many reps of second movement. Switch when Partner A finishes

** score is total reps of second movement

from Paleo Running Mama

Creamy Chicken Brussels Sprouts and Bacon {Paleo, Whole30}

Roasted chicken and brussels sprouts are tossed with crispy bacon and baked in a creamy dairy free sauce for a super comforting, delicious and filling Whole30, paleo, and low carb meal. 

 Course Dinner

 Cuisine Paleo, Whole30

 Prep Time 10 minutes

 Cook Time 40 minutes

 Total Time 50 minutes

 Servings 6

 Calories 412 kcal

 Author Michele

Ingredients

Sauce:

• 3 Tbsp organic ghee or refined coconut oil
• 1 small onion chopped
• 3 cloves garlic minced
• 2 Tbsp + 1 tsp tapioca flour or arrowroot starch
• 1 1/2 cups chicken bone broth
• 1/2 cup full fat coconut milk
• 1/2 Tbsp brown mustard
• 1 1/2 Tbsp nutritional yeast optional
• 1/4 sea salt or to taste
• 1/8 tsp black pepper or to taste
• 1 tsp fresh minced sage leaves
• 1 tbsp fresh minced rosemary

Remaining Ingredients:

• 1 lb boneless skinless chicken breasts About 2 breasts
• 1 1/4 lbs brussels sprouts cut into halves or quarters depending on side
• 3 Tbsp avocado oil or olive oil divided
• Sea salt and pepper
• 8 slices nitrate free bacon

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Instructions

1. Preheat your oven to 425 degrees.  Place chicken on a baking sheet and coat chicken with 1 1/2 Tbsp olive oil and sprinkle with salt and pepper.  On a separate baking sheet lined with parchment paper, arrange brussels sprouts and coat with 1 1/2 Tbsp avocado oil plus salt and pepper.   
2. Once done, lower the oven temp to 400 degrees.
3. Roast chicken and brussels sprouts for 20-25 minutes or until brussels sprouts are browning and fork tender, and chicken is cooked through. Midway through, flip the chicken and stir sprouts for even roasting.
4. While chicken and Brussels sprouts roast, cook the bacon until crisp in a large skillet, drain, and make the sauce:
5. For the sauce, heat a medium saucepan over med heat and add the 3 Tbsp cooking fat. Add the onions, cook until translucent and fragrant, then add the garlic and continue to cook until soft, adjusting heat if necessary.
6. Whisk in the tapioca flour, then immediately add in the broth, coconut milk, mustard and nutritional yeast, (if using), while whisking. Raise the heat and bring to a boil, stirring. Once boiling, lower to a simmer and continue to stir and cook for another minute, until nice and thick. Stir in salt and pepper to taste, add the fresh herbs, then remove from heat.
7. Cut the chicken into bite size pieces, or shred, and arrange in a casserole dish, then add the roasted Brussels sprouts and the sauce mixture, stir to evenly coat. Crumble the cooked bacon and sprinkle all over, then bake in the preheated oven for about 15-20 minutes, until heated through. Serve hot and enjoy!