December 11th, 2012

Carole’s got pull ups!

Post thoughts on how legit Carole is to comments!

Part A

Complete as many STRICT pull ups in 2 minutes as possible using an underhand grip.

Post reps completed to comments.

then…

Part B

“Diane”

21-15-9 reps of:
225 pound Deadlift
*Handstand push-ups

Post time to comments.

*For today, if you cannot Rx the HSPU without kipping the only sub will be Dumbbell shoulder press. Pick a weight that is appropriate for you.

Compare to here.

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May 3rd, 2012

Making Concessions

Eating strictly Paleo with kids is hard. How do you continually say NO to processed foods without making these foods “forbidden fruit” that they will become obsessed with because they can’t have them? In our house we have made some concessions realizing that there is a balance to real life and Real Food. For the Vale kids probably about 85% of their food is Real Food. About 10% falls in the “concessions” area and then there is about 5% that is not Real Food at all.

One of their favorite foods that falls into that 10% group is popcorn, made in an air popper. Here is why we choose this as a good snack option for our kids. It has no sugar, is gluten-free, is high in fat soluble vitamins and CLA when drizzled with butter from pastured cows, is a good source of trace minerals when sprinkled with Celtic Sea Salt and high in B-vitamins and amino acids when adorned with Nutritional Yeast, a legit Weston A. Price superfood that gives the popcorn a very kid-friendly, cheesy, MSG-like flavor! A pretty healthy snack that kids will love!

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to here.

October 17th, 2011

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to here.

April 28th, 2011

A Real Food Newbie no Longer…

The other day I turned you on to one of my new favorite “Real Food” blogs called Nourished Kitchen. Recently they had a great post on where to start if you are newly exploring what good nutrition looks like. Check out their 10 tips for newbies when it comes to real food here. As you explore this blog remember that quality nutrition goes way beyond six pack abs and a good Fran time. It is broadly focused on the whole of the diet and is specially formulated to maximize the nutrient density. This is the kind of stuff that makes you healthy from the inside out people and that is what makes it worth the effort. So take your time, start small and enjoy your real food journey. Tackle one obstacle at a time. So you don’t get overwhelmed in the process.

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to here.

This WOD  should leave some time for recovery after class. Find those hot spots and get in there and work them out. Whether it is stretching, or rolling give those hard working tissues some serious lovin’.

January, 17th, 2011

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to here.

October 1st, 2009

Spaghetti Squash Spaghetti

spag

Here is a long time family favorite made Paleo. Casey emailed this pic to me. This is spaghetti sauce (be sure to put plenty of meat in it and avoid any canned stuff with lots of sugar or high fructose corn syrup) over spaghetti squash with a delicious side salad. This really is a good alternative to regular noodles. We made it at our house the other day and decided it is a keeper. Even our kids liked! Of course that isn’t saying much since we make them take cod liver oil everyday! The squash is easy to prepare. Just half it and put it rind side up on a broiler pan in the oven at 375 for 30-40 minutes. When it is done you just scoop it out with a spoon and it comes out just like spaghetti without all the insulin spiking, belly fat encouraging, inflammation causing simple carbs! Another cooking option for those in a hurry is to pop it in the micro for 6-8 minutes. If you have a Paleo/Zone friendly meal you would like to share with your fellow CrossFitters email it to me with a picture and I will put it on the blog.

AM Class

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

PM Classes

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to here.

May 20th, 2009

AM Class

Happy rest day!

PM Classes

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.