Friday 100917


Overhead box squats

12 x 2

This is for speed, do each rep FAST!



For time run:

800m forward

400m backward

800m forward

400m backward

Compare to 100518.


Karl digs into the bands!

As the Paleo Challenge approaches, one thing you may want to consider adding to your arsenal is coconut oil. You may have already tried it out as part of Sarah G's eggplant recipe. It's great to cook with for a lot of reasons. It is loaded with fat – the good kind. One of those fats is lauric acid, which has health benefits including promoting healthy metabolism, as well as anti-viral, anti-fungal, and anti-bacterial properties. When cooking at high heats, vegetable oils can break down and oxidize forming free radicals. Coconut oil is resistant to this breakdown. You cook with it as you would with butter or olive oil. There is a hint of coconut taste, which is an added benefit to your recipes. You kitchen will also smell like the beach when you use it, which may be an plus, especially if sipping a Nor-Cal Marg (you'll learn about those soon!). Give it a try the next time your recipe calls for cooking with butter or oil!

I had heard rumor from Ryan G. that there are other non-culinary benefits to coconut oil so we did a little research and here's what we found from a variety of sources:

It can be used as skin moisturizer and can be found in skin creams, lotions, and soaps.

When used for skin care, it can make the skin look better because of its antioxidant properties.

It can be used in hair to make it shiny, and when massaged in the scalp it can help with dandruff.

A head massage with coconut oil can relieve stress.

It can be rubbed on bruises to speed up healing.

When taken straight, it can help with digestive problems such as IBS.

Coconut oil has been researched as an engine lubricant.

These claims are not made by us, we are simply sharing some information. We are not responsible for the cost of engine repair if you replace your motor oil with coconut oil!



10 thoughts on “Friday 100917”

  1. LOVE that you are doing a paleo challenge!! good luck to everyone!! I’ve started up a nutrition blog for Flex Gym with my friend Anna so feel free to check it out for recipes and some advice!! I’ll be sending some new recipes your way 🙂 kick butt with griff today!!

  2. Great, I’ll put some coconut oil on the bruise from the kettlebell snatches yesterday 🙂
    Can’t wait to hear more about this Nor-Cal marg. Will that be on the paleo challenge? If so, I’m in!

  3. I’m interested to see what we end up supplementing for me on this since I still cannot run, and it’d be interesting to “row backwards”!

  4. Sarah, the Nor Cal marg will be part of the challenge if you want it to be!
    Damien, as always, we’ll have something ready for you!

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