Final Friday 12-30-16


Snatch or DL

Work to a heavy single

20min time cap


Just show up… 🙂

Technique Thursday 12-29-16


7:00min EMOM

Double Unders

40 sec work/ 20 sec rest


For Time



Burpees on a plate


1 Min ME T2B

Week 1 Shopping List

So here we are… the paleo challenge is about to start and there you are thinking “what in the @#$%! am I going to eat?!?!?”

You’re not alone. There are thousands who have gone before you with those same fears and questions. You can do this.

In this article, I’ll walk you through every meal for the coming week, tell you what to eat, give you links to directions where needed and to wrap it all up: send you to the store with a single shopping list that contains everything you’re going to need for the week. What’s more- you’re not going to feel like you’ve taken on a 3rd job as executive chef trying to cook all of these meals. We’re going for fast and easy because let’s be honest: this week you’re going to be dealing with enough already. Lack of preparation is the enemy.

Lack of preparation is the enemy!



  • Breakfast: Coconut Pancakes
  • Lunch: Big Ass Salad (a.k.a. The B.A.S.)
  • Dinner: Meatloaf


  • Breakfast: Eggs, bacon and fruit
  • Lunch: Tuna baconwich (yes, it’s real- and yes, it’s that good)
  • Dinner: Slow roasted pork shoulder


  • Breakfast: Eggs, bacon and fruit
  • Lunch: Meatloaf (leftover)
  • Dinner: Salsa Beef


  • Breakfast: Eggs, bacon and fruit
  • Lunch: The B.A.S.
  • Dinner: Slow roasted pork shoulder


  • Breakfast: Eggs, bacon and fruit
  • Lunch: Meatloaf (leftover)
  • Dinner: Salsa beef (leftover>


  • Breakfast: Eggs, bacon and fruit
  • Lunch: Salsa beef (leftover)
  • Dinner: Slow roasted pork shoulder


  • Breakfast: Eggs, bacon and fruit
  • Lunch: Tuna baconwich
  • Dinner: Grilled chicken with veggies

This menu feeds one person for one week. Multiply the ingredients by the number of people you are feeding


Let’s take a minute to discuss a few things. Odds are, you’ve got one… if not two eyebrows raised after reading that.

Sure does seem like an awful lot of repeated items on there. Yes, yes there is. But it’s not without reason. I’ll admit- this menu could get old after a while, but we’re only talking one week here. This week is going to be challenging for you: you’re going to have headaches, face fatigue, and there will be at least a few days where you just don’t feel like cooking. By using this meal plan, you will have healthy, nutritious and tasty meals already prepared when those times strike.

No, seriously dude- did you see how many eggs you put on there? Oh! Now that you mention it- Yes, I did! Eggs are versatile, portable and great sources of fuel. I’m going to show you a method for cooking them down below that will ensure they are tasty as well: every time. If that’s not good enough for you- have the eggs scrambled one day, poached the next, fried the next day and hard boiled after that. Switching the fruit daily adds variety as well.

Won’t the food go bad? No, it will keep in your fridge in an airtight container for over a week. Some people have an aversion to leftovers if they are more than a day old. If you are one of those people, simply switch the meals up so that you eat the leftovers the next day.

That seems like too much bacon. Said no one ever.


Coconut Pancakes

Eggs, bacon and fruit
2 eggs
3 slices bacon 1⁄2 avocado
1 piece fruit
Here’s my magic recipe for perfect eggs:
On Sunday, cook all of your eggs and bacon. Put the eggs in a Tupperware container, let cool and slice into 6 squares. Boom.
A note on cooking eggs this way: I hate overcooked eggs. Seriously. Know what happens when you cook eggs then put them in a microwave to reheat them?
Yeah. It’s gross.
When you’re pre-cooking your eggs, leave them a little under-done, just enough so that you wouldn’t actually serve them to someone like that. Later when it’s time to eat them- put them in the microwave for 1 minute and BAM: perfection.
To cook the bacon, lay it out on a broiler pan and place in a cold oven. Turn the oven to 425. After 15 minutes, flip the bacon, cook for another 5 minutes. Done and done.

Big Ass Salad (The B.A.S.)
4 ounces chicken (cooked)
2 cups lettuce or spinach
1⁄2 cucumber
1⁄2 carrot
1⁄2 tomato
4 tablespoons oil and vinegar dressing

Add 4 ounces of pre-cooked chicken to the lettuce, cucumber, carrots, tomatoes and whatever other veggies you like. Top with homemade oil & vinegar dressing. Like a boss.

The Tuna Baconwich
1 can tuna
3 slices bacon
1 tablespoon onion 1 pickle
1 bell pepper
1⁄2 avocado
It’s the only known substance in the universe that can’t be tied to Kevin Bacon in under 6 degrees. Take the avocado and mash with a fork.
Stir in the onion, pickles and some salt.
Drain and stir in the tuna
Cut the bell pepper into strips
Spoon the tuna mixture onto the bell pepper and top with bacon.

1 lb ground beef
1 clove garlic
1 egg
1/3 cup almond flour
2 mushrooms
1/3 cup onions
1 bell pepper
2 sweet potatoes
Chop onions, mushrooms, garlic and bell pepper. Mix with ground beef. Season with salt & pepper.
Stir in egg
Stir in almond flour (use more or less depending- you want enough to make the loaf seem a little dry- the almond flour will absorb the fats in the meat as it cooks and hold it together)
Place in oven @ 350 degrees for 45 minutes or until done (135 degree internal temp) Meanwhile- microwave the sweet potatoes until soft
Peel and mash with fork
Stir in butter, salt and pepper to taste

Salsa Beef

Slow Roasted Pork Shoulder

Grilled Chicken Breast and Veggies
4 ounce chicken breast
1 squash
1 zucchini
1 clove garlic
Season and grill chicken breast
Slice squash and zucchini
Heat 2 tablespoons butter in skillet, sauté garlic until it starts to brown Add squash and zucchini, sauté until tender-crisp


You will need some snacks during the day as well. Here are a few options to get you started:

2 hard boiled eggs
1 orange
handful of nuts

Bell Peppers
(cut the peppers into strips and use them for “chips”)

Almond butter
celery sticks

It’s really hard to overeat on Paleo. If you’re hungry: eat!


2 cans tuna
24 slices bacon
18 eggs
8 ounces chicken
2 lbs ground beef
4 lbs bone-in pork shoulder
Nuts (whole, in shell)
4 avocados
2 onions
1 pickle
3 bell peppers
4 cups lettuce
1 cucumber
4 carrots
1 tomato
8 celery stalks
3 sweet potatoes
2 oranges
6 pieces of fruit (your choice)
1 spaghetti squash
2 mushrooms
Almond flour
Coconut flour
1/3 cup coconut milk
Coconut oil
Balsamic vinegar
Olive oil
Italian dressing seasoning
Baking soda
Almond butter
Organic, local honey
Pure Maple Syrup (optional)
Tomatillo salsa (or other fresh salsa of your choice)
Guacamole (buy or make your own)

Weightlifting Wednesday 12-28-16



15min establish 1RM or 3RM


CrossFit Totals 2

Establish 1RM on (Clean, Bench and OHS)

Measure= total weight


12min AMRAP

15 KBS (54/35)

12 HRPU’s

10 sit-ups 

100m MB run (20/14)

Tactical Tuesday 12-27-16


Back Squat 

Warm-up set, then


Measure= Total Volume 


“Fight Gone Bad”

3 Rounds of…

1min of WB (20/14)

1min of SDHP (75/55)

1min of Box Jumps (24/20)

1min push Press (75/55)

1min calorie row 

1min rest

Measure= total reps

12 Days of Christmas WOD 12-23-16


Group game


“12 Days of Christmas” style

Complete 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

1 OHS (95/65)

2 Power Snatch (95/65)

3 T2B

4 Pull-ups

5 Burpees 

6 Power Cleans (95/65)

7 sit-ups

8 WB

9 Slam balls

10 Push-ups

11 Box Jumps (30/24)

12 Thrusters

RX+ = (135/95)

Thankful Thursday 12-22-16

Warm-up- Agility drills

Strength/ Skill

4 x 400m 

1min rest after each 400m run

Measure= total time


6:00min AMRAP

Ascending ladder by 3.

S2OH (135/95)

Box Jumps (24/20)

Rest 2min

6:00min AMRAP

15 KBS (62/35)

8 Burpees 

Score= A) total reps B) rounds + reps completed 

Weightlifting Wednesday 12-21-16 


Cleans off blocks




DL (155/95)

FS (155/95)


Cashout- 10 Ring MU’s

Taco Tuesday 12-20-16

Bench press



A) “Annie”


B) Complete
1000m Row + 20 T2B

Cashout– 2 Rope climbs+ 5HSPU’s

Motivational Monday 12-19-16


Snatch Complex off blocks


6 sets




400m Run

15 OHS (95/65)

Cashout– MU drills