Monday 100906

Strength (Speed)

Hang Squat Cleans

2 x 12

On the speed day, the movement will be completed as quickly as possible.


For time complete the following:

150 burpees

Compare to 100604.


Juli during WOD#4!

One of the great things about last weekend was getting to hang out with friends we don't get to see all the time. We had a blast hanging out with many, including Juli and Jon. One of the things I think we've done well at Evolve is instill a feeling of family among the athletes and coaches. We hope you feel this way too. We've had some athletes leave for other opportunities, and although they've left town, they're still part of the Evolve family. We've had some head away for the summer only to return and it was like they never left. It makes this place feel like home. So for you newer atheltes, we hope you're begining to experience this vibe. And for you seasoned vets (you are, you know!) make the newer folks feel like part of the family!

With that, although Juli has left, she kept up on her promise to us to keep sending us her paleo-friendly recipes!

Curried chicken salad 4

Curried Chicken Salad (this recipe looks long and scary but it isn't too bad! swear)

1 lb boneless, skinless chicken breasts
1 lb boneless, skinless chicken thighs
1 cup avocado mayo*
2 tsp yellow curry powder
1 tsp garam masala (got mine at whole foods but you can make your own by just googling the ingredients)
1 1/2 cup raisins
2 Tbsp Major Grey's mango chutney (i found mine at whole foods)
1 1/2 cup slivered almonds
handful of chopped cilantro

Place the chicken on a baking sheet and bake until cooked through, about 25 minutes on 350ºF.

While the chicken is baking, take out a large bowl and  mix together the rest of the ingredients. Then make the avocado mayo.

*avocado mayo*
1/2 cup avocado oil
1 egg yolk
1 tsp dijon mustard
1/2 tsp vinegar

Put the egg yolk, mustard and vinegar in the smallest bowl of your food processor. Start the blade running and slowly add the bacon fat. Slowly means–take spoonful of fat and add a single drop into the bowl of the food processor. Once that has combined, add another drop. You should start to see an emulsion forming. At this point, you can add the fat as a slow drizzle. Continue until all the fat is gone. The mayo is finished when it’s creamy and a little thick. All in all, it’ll take about 6 minutes.

Once the chicken is cool enough to handle, chop it into bite sized pieces and place into the large bowl. Mix to incorporate.

Serve cold.

Pumpkin pancakes2

Paleo Pumpkin Pancakes


½ cup canned pumpkin

2 egg whites

2/3 scoop chocolate protein powder

2 T almond meal

1 tsp cinnamon

½ tsp nutmeg

½ tsp ground cloves

½ tsp all spice

(I used a splash of almond milk just to make it a bit more runny, but that’s totally optional! You can also use water.)


1. Combine all ingredients in a bowl. I used a hand held mixer to combine it.

2. Pour pancake sized dollops on a hot griddle.

3. Flip after about 3 min on each side.

4. I used some jam on top, but use anything you’d like! Apple butter is also super great!



22 thoughts on “Monday 100906”

  1. A month ago I would have cancelled my spot in tomorrow’s class.
    150 burpee’s…but tomorrow I will put on my “big girl pants” and show up…CrossFit changes people…

  2. If it makes you guys and gals happy, I did burpees for my WOD today as well. I didn’t look to see what i had programed. I know you all feel real sorry for me, don’t you?

  3. I think you mean to compare the 150 burpee time to 060410 instead of 100604 because I wasn’t doing CrossFit in 2004, but I do remember doing this WOD on June 4th in a park in San Diego with Tyson. Homeless guys were looking at us like we were crazy, and I just had to agree with them.

  4. Gene, I don’t feel too sorry for you:) Well, maybe just a little, but I will need a copy of that programming, especially if you are taking me out on a 12 mile run just 2 day before you schedule burpees, (which you know I don’t get along with). I LOVE YOU ANYWAYS:)
    And I already have an extra 20-30#’s on me, so I won’t add a vest, but for the ones who do- YOU GO FOR IT- I’m impressed!!!
    I like the baby koala idea. Mike, Gino is roughly 40#. I’ll make sure he has a light breakfast before coming to the gym;)

  5. and Jill, I know that date does look wrong, but I think that’s the same format Jon uses at the beginning of each days posts. Looks weird huh? (year, month and day) What’s up with these guys:)

  6. I will koala on Ryan’s back! That would make a great video! It would look like a full grown primate doing burpees with another full grown primate on his back. I dare you Ryan!

  7. You guys are so great!! I hope everyone likes the recipes!! the first one seems complicated but its worth it and it makes a lot so you’ll have leftovers!! have fun with 150 burpees lol. I ate like crap this weekend and am amazed how terrible i feel…i have had a stomach ache, runny nose, and a headache. I’ve been hearing a lot of talk about diet and seriously, as soon as any of you start a diet, you will feel and see the difference. its crazy!!
    Thanks again for making me feel like family, hopefully i can get a workout in with some of you soon!

  8. Great to hear from you Juli, we miss ya!
    Those WOD’s today were some of the most fun and inspirational WOD’s that I have coached at Evolve! You all did great. The energy was high we had the folks for the second WOD standing around waiting and cheering like it was the CrossFit Games! Many people used weight vest and everyone coached and supported each other to the end. You guys made the day great, you make Evolve great! Enjoy your day!

  9. Juli…I made the primal energy bars last nite using cranberries instead of chocolate cause that’s what I had around…chocolate has no shelf life at my house!…they turned out great. thanks for the recipe!

  10. After searching for garam masala because I’m too determined to figure things out on my own, I made the chicken salad….and it is so good…thanks Juli.

  11. I love all these posts. Nothing like a crap ton of burpees to get everyone talking!
    Jill, I am much better with dates than spelling! We have the dates year-month-day because as the programming continues, we can sort it in the database by year, then month, then date. If we didn’t do it that way in 20 years we would have all the Septembers together regardless if year, which could lead to 150 brupees 2 days in a row.

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