Archive Monthly Archives: March 2018

CrossFit WOD, March 28, 2018

03/28/2018

Snatch (build to a 1 rep max)

FITNESS
Metcon (Time)
7 Rounds
7 Power Snatch
7 T2R

Level 1
Metcon (Time)
7 Rounds
7 Power Snatch(95/65)
7 TTB

Level 2
Metcon (Time)
7 Rounds
7 Power Snatch(115/75)
7 TTB

Is it time to eat?

Since we started almost 12 years ago the resources for recipes and quality of information to pull from has grown substantially.

 

Here is a Egg-cellent  recipe and a link to over 400 recipes from Paleo Eats to choose from.

Egg salad is one of the traditional salads that’s rich in protein and full of flavor. It is usually mixed with seasonings in the form of herbs and spices. Traditionally made of chopped hard-boiled eggs, mustard, minced celery and onion, paprika, salt, black pepper, and a good amount of mayonnaise. Egg salads are often used as a sandwich filling. It is also used as a topping on green salad.

Putting a twist on our favorite egg salad, we used avocados instead of mayonnaise. Aside from the fact that it is tastier than mayonnaise, Avocados are good source of potassium, lutein, folate, Vitamin C, Vitamin E and dietary fiber, loaded with heart-healthy monounsaturated fatty acids, the omega 3 fatty acids.
This is a great lunchtime lunchbox recipe and an awesome way to start your day. Make it in the morning and enjoy a healthy, delicious breakfast or lunch. It’s also perfect for a paleo brunch. This is a fantastic paleo alternative to traditional egg salad.

You’ll be surprised at how easy it is to make versus how delicious it is. Add some spice with a pinch of cayenne.

 

Avocado Egg Salad

Avocado Egg Salad

 Course Appetizer, Breakfast, Salad, Snack
 Cuisine Paleo, Primal
 Total Time 5 minutes
 Servings 1
 Calories 224 kcal

Ingredients

  • 1 Egg (Hard-boiled)
  • 1/2 Avocado (diced
  • 2 slices bacon (crumbled)
  • Juice from ½ a lemon
  • Sea salt (to taste)
  • Black pepper (to taste)

Instructions

  1. Slightly mash the avocado.
  2. Drizzle with lemon juice.
  3. Dice the hard-boiled egg and add it to the avocado.
  4. Add the bacon, mix gently to combine.
  5. Season with sea salt and black pepper.
  6. Serve immediately.
Nutrition Facts
Avocado Egg Salad
Amount Per Serving
Calories 224Calories from Fat 162
% Daily Value*
Total Fat 18g28%
Saturated Fat 4g20%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 194mg65%
Sodium 307mg13%
Potassium 470mg13%
Total Carbohydrates 7g2%
Dietary Fiber 5g20%
Sugars 1g
Protein 10g20%
Vitamin A2%
Vitamin C17%
Calcium4%
Iron8%
* Percent Daily Values are based on a 2000 calorie diet.

CrossFit WOD, March 27, 2018

03/27/2018

FITNESS
Metcon (Time)
400m Run
-then-
3 Rounds
15 DB Deadlift
10 Lunges
15 DB Push Press
10 Lunges
-then-
400m Run

Level 1
Metcon (Time)
800m Run
-then-
3 Rounds
15 DB Deadlift(45/30)
10 DB Farmer Lunges(45/30)
15 DB Push Press(45/30)
10 DB Farmer Lunges(45/30)
-then-
800m Run

Level 2
Metcon (Time)
1000m Run
-then-
3 Rounds
15 DB Deadlift(50/35)
10 DB Farmer Lunges(50/35)
15 DB Push Press(50/35)
10 DB Farmer Lunges(50/35)
-then-
1000m Run

CrossFit WOD, March 26, 2018

03/26/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
4 Ring Row
8 Knee Push Up
12 Air Squat

Level 1
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Level 2
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit WOD, March 24, 2018

03/24/2018

FITNESS
Metcon (Time)
120-90-60-30
Single Under
8-6-4-2
Power Clean and Jerk

Level 1
Metcon (Time)
50-40-30-20-10
Double Under
10-8-6-4-2
Power Clean and Jerk(95/65)

Level 2
Metcon (Time)
50-40-30-20-10
Double Under
10-8-6-4-2
Power Clean and Jerk(135/95)