Friday 110211


Overhead Walk

2 x 10m

Farmer's Carry

2 x 10m


Complete as many rounds as possible in 10 minutes of:

5 cleans, 155#/115#

15 push-ups w/ bottom release

Nader making the 30" box look small!

Many would agree that managing to keep your nutrition dialed in is the most difficult part of keeping things on the "fit" side of the spectrum. Lots of the success we have in this area comes from the support from other athletes who are working on the same thing. Here is a helpful hit from Kendra along with a couple of her go-to recipes!

After discussing Games prep last night, I thought I would pass this along. For about 2 months now I have been doing ALL of my food prep on Sunday, pre- packaging it in storage containers, and then using it for lunches and dinners ALL week. I know many athletes struggle with Paleo because it requires prepping and cooking…you can't just open things and eat it…we want to eat WHEN we are hungry…and sometimes, that means we cheat, because we JUST. CAN'T.WAIT!! Prepping food on Sunday has been the BEST thing I have done for my nutrition since starting Paleo life…it keeps me dialed in and keeps my diet cleaner than if I just waited until I was hungry. I think the KEYS to Paleo eating are simple: NEVER run out of food, and always have something prepped in the fridge. So, here are 3 recipes I LOVE…they taste SO good, they are Paleo- friendly, you can prepare them beforehand, AND they are awesome in the freezing cold.

This soup from Mark Sisson's Primal Blueprint Cookbook . One batch can serve two people twice or a family of four.  



-6 oz. bacon, cut crosswise into 1 inch pieces 

– 1 large onion, chopped

– 3 cloves of garlic 

– 1 small green cabbage, cored and cut into wedges, then sliced

– 1 Tbsp. paprika

– 1/2 tsp. freshly ground black pepper

– 1 can (28 oz) finely chopped tomatoes or 3 tomatoes, seeded and diced (make sure it's Organic if you don't want HFCS)

– 3 C. Chicken broth

– 1 cinnamon stick or 1 tsp. ground cinnamon**afraid to add this, but I bet it is yummy**

– 1/3 c. golden raisins **I was afraid to add these…you can try if you're more daring**

– 2 bay leaves

– 1 lb. smoked sausage, sliced into thin rounds 

– handful of chopped parsley


In a large heavy non-reactive pot, cook bacon or pancetta over medium heat until bacon begins to crisp, stirring every few minutes.  Add onion and garlic, sauteing until onions wilt and are translucent.

Add cabbage, paprika, and black pepper and stir to mix.  Cook about 5 minutes, stirring a few times.

Add tomatoes with their juice, broth, cinnamon, raisins, and bay leaves.  Raise heat to medium-high, stir, and bring to a boil.  Reduce heat and cover and simmer for about 45 minutes.

Add sliced sausage and heat through.  Stir in chopped parsley.

Crystal's Paleo Chili

Adapted from 


1 lb Sweet or Spicy Italian Sausage
2 lbs ground grassfed beef
1 Onion, chopped
1 Bell Pepper, chopped (I used red) 
1 Large Yellow Squash, chopped
6 Carrots, diced 
6 cloves of garlic
1 14 oz can organic diced tomatoes with juice (check the label)
16 oz organic chicken broth 

15 green olives diced (I ADDED THIS PART….SO YUMMY)
4 Tb Olive Oil 
Sea Salt
1-2 tsp cayenne pepper (optional)
4-5 Tb Chili Powder
2 Tb Dried Oregano
2 Tb Dried Basil
1 Tb Cumin


Saute veggies in olive oil for 1-2 minutes, then add meat and brown.  Add all spices, tomatoes and broth and throw in the crock pot (on low) to cook through.  Taste and add more seasoning if desired.  Add sliced avocado and bon appetite!

Acorn Squash with Cranberry Apple Stuffing


2 acorn squash
boiling water
2 apples, peeled, cored and chopped into ¼ inch pieces
½ cup dried cranberries
1 teaspoon cinnamon
2 tablespoons grapeseed oil (though if you can do dairy, butter works just as well)

1.Cut squash in half and with a spoon, remove pulp and seeds
2.In a large pyrex baking dish place squash cut-side down
3.Pour ¼-inch boiling water into pyrex dish (or use 1/4 inch room temperature apple juice for extra sweetness)
4.Place dish in oven and bake squash for 30 minutes at 350°
5.In a large bowl, combine apples, cranberries, cinnamon and grapeseed oil to make stuffing
6.Remove squash from the oven after 30 minutes
7.Turn halves over and stuff center of each squash half with apple mixture
8.Return to oven and bake for 30-35 minutes (or longer) until squash and apples are tender


3 thoughts on “Friday 110211”

  1. Thanks Kendra for taking the time to share these recipes …I will give these a try…a nice break from chicken breast and broccolli !

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