27 January 2015

We will be WODding in a winter wonderland...


Seriously though, it is getting pretty nasty out there. Please give yourself plenty of time to get to the box and if you can not make it for any reason, we understand. All that we ask from you is that if you can NOT make it, please let us know one way or another. You can shoot us an email or just call the box. If you are MIA from your class tomorrow we might just make the warm up be a 15 minute search party! 


Some of you might have some extra time off from work today because of the weather. I would try to do something productive during this time (you can still be productive while sitting on the couch). It would be a great time to  look up some new Paleo Recipes! I was actually inspired to write the post about this because both Coach Dana and Michelle S BOTH brought in some amazing paleo cookies. I mean, these babies are seriously good. If we are nice, maybe they will post the recipes for us in the comments section. I will also be posting some of my favorite go-to paleo meals in the comments section. I like to keep it simple, I don't do a ton of baking or research on new food. I basically just go by the simple words that Coach Glassman used in his, "World Class Fitness in 100 Words" 

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat."

With something like the Paleo diet, you can make it as simple or as complex as you like. As many of you know, Maria is fantastic with putting up with me and I absolutely love the way that she explained a simple way to plan your meals. Here is her advice (borrowed from Robb Wolf)

On Breakfast- Have a protein and a fat

On Lunch- Make it look like Breakfast but add a vegetable

On Dinner- Make it look like Lunch.

BOOM! If you are feeling lost with all of the info on the Paleo diet, this is a pretty good place to start. Its never too early to start getting ready for the beach! If you have a go-to Paleo meal please leave a comment below and tell us how you make it.


15 min AMRAP

12 Wall Balls (14/20)

8 T2B


"Wall Balls aren't that bad."

-Every 7VCF Coach





12 comments (Add your own)

1. Kyle wrote:
Go to meal...Bacon

Tue, January 27, 2015 @ 12:20 AM

2. Michelle wrote:
Thanks for the shout out Mike! I LOVE to bake and I am always looking for new recipes or tweeting ones I already use. Here is the recipe for the cookies i brought in:

1 & 1 /4 cups almond flour
1/4 tsp salt
1/4 tsp baking soda
1/4 cup coconut oil, softened
1/4 cup honey
1 tsp vanilla extract
1/2 cup dark chocolate chips (I use Enjoy Life brand to keep the recipe Paleo)

1 Preheat oven to 350F
2 In a bowl combine the almond flour, salt and baking soda
3 In a sperate bowl blend together the coconut oil, honey and vanilla extract
4 Pour the wet ingredients in with the dry ingredients and blend
5 Stir in the chocolate chips
6 Line a baking sheet with parchment paper and scoop small spoonfuls of dough onto the sheet. Space the dough out well as the cookies will spread.
7 Bake for 8 to 10 minutes

Tue, January 27, 2015 @ 6:13 AM

3. Mike wrote:
Excellent point kyle. Here are mine...

1) Bacon

2) Sweet Potatoes (fried in bacon grease) mixed with bacon and Brussels sprouts. You can mix in more veggies if you want like spinach or something. This is a great one to pre make then toss in the microwave for some post WOD protein and carbs.

3) Paleo chicken nuggets! I love these, I just dredge them in egg then toss them in a mix of almond meal with some spices and flax seed meal thrown in. I will either bake them in the oven or fry them in bacon grease or avocado oil. DELICIOUS!

4) Nuts. Always have some good mixed nuts on hand for great protein and fat

Tue, January 27, 2015 @ 9:39 AM

4. Dana wrote:
Really tho, wall balls aren't that bad...

Tue, January 27, 2015 @ 11:56 AM

5. Dana wrote:
And here's my recipe. They are "heartier" and less sweet than Michelle's. Because of their girth, yes girth, I find an excuse to eat them as a "healthy breakfast cookie" when pinched for time.

3 cups of grain free flour (I usually split it, 1 cup coconut, 1 cup cashew, 1 cup almond). You can find cashew flour at trader joes!
1/2 cup melted coconut oil
Like a tablespoon of honeY, but the original recipe I started from calls for way more. So, you decide what you want.
2 big eggs.
1 tsp. baking soda.
1 tsp-ish of almond extract.
If you're feeling like you want more of a dessert, add some dark choc. chips. But, even without the chips they are good!

375 @ 8-10 minutes.

Tue, January 27, 2015 @ 12:01 PM

6. Maria wrote:
eggs, salad with chicken with guacamole instead of dressing...that's usually my breakfast and lunch. Of course I also eat nuts between breakfast and lunch, and then peppers as a snack after lunch...also huscle bars :]

Tue, January 27, 2015 @ 3:25 PM

7. Shelly wrote:
I just bought some flaxseed meal and I'm looking forward to trying the chicken tenders. Thanks Mike!!
One of my go to snacks are coconut chocolate squares. They're super easy and are perfect for my sweet tooth!
2 cups unsweetened shredded coconut
2 eggs
1 tsp vanilla
1/2 cup Enjoy Life Mini Chocolate Chips
Preheat oven to 350
Grease 9X9 baking dish
Mix eggs and vanilla. Add coconut and chocolate.
Pour in pan and bake for 22 minutes.

Tue, January 27, 2015 @ 6:37 PM

8. Jody wrote:
Brussle sprouts with bacon, diced Granny Smith apples and diced sweet potatoes! So good!
I make "chicken salad", using chicken and avocado instead of mayo. Add some salt and pepper...delish!
Or bacon wrapped avacodo wedges.
Last, "egg muffins". Chop up some veggies, or sausage or bacon (maybe all of it), put some on the bottom of a muffin tin, pour some beaten eggs on top and bake. When cooked and cooled, wrap them up individually and refrigerate. Pop in the microwave and you have a mini omelette ready to go.

Tue, January 27, 2015 @ 7:57 PM

9. Jody wrote:
And Dana, wall balls are pretty bad....

Tue, January 27, 2015 @ 7:57 PM

10. Julie wrote:
I think you all should make your favorite meal and I will taste test them all to see which one I like the best :)

Tue, January 27, 2015 @ 8:20 PM

11. Tara wrote:
Jody how long and at what temp do you bake the eggs?

Tue, January 27, 2015 @ 8:26 PM

12. Kristen Smith wrote:
Hustle Bars for the win! Although these sweet potatoe recipes people are mentioning sound incredible.

Wed, January 28, 2015 @ 12:07 AM

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