Main – CrossFit


800m Run (No Measure)

3 rounds of Cindy (No Measure)

5 Pullups
10 Pushups
15 Air Squats


Couch Stretch (No Measure)

Super Squat (No Measure)

Shoulder Mobility (No Measure)


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


Foodie Friday – Meet the Spaghetti Squash


This, my friends, is a Spaghetti Squash.  And it is a miracle vegetable!!!


Once it’s cooked, the middle of the spaghetti squash pulls out looking a lot like….you guessed it…spaghetti!

It makes for an awesome substitute for pasta when your head wants you to eat paleo, but your taste buds really want to eat pounds of spaghetti & meatballs!!  Or pad thai, or lasagna, or pretty much any other dish that calls for noodles!

Spaghetti Squash is typically in season during fall and winter and there’s enough harvest to last into spring, at least my my grocery store.  But oh those sad spaghetti squash-less summer months.  Such a sad season.

But the good news is, I’ve already found spaghetti squash back at my grocery store!!!  Wipee!!!!

So last Sunday night, my taste buds had a dance party in anticipation of one of my favorite spaghetti squash meals!  And I thought I’d share it with you for “Foodie Friday”!

First things first, cooking a spaghetti squash is pretty easy….

How to Cook a Spaghetti Squash: cut it in half length wise (hardest part, I swear), then use a spoon so scoop out the seeds.  Place face down in a 9×13 baking dish and add about an inch of water.  Cook at 375 for 40-45 minutes.  Done!

Ok, now for the awesome recipe from the wonderful site – The Cavegirl Dish


Stuffed Spaghetti Squash


  • 1 spaghetti squash
  • 1 lb grass fed ground beef/chuck
  • 3 cloves garlic – minced
  • 1 small onion – diced (or 1 tbsp onion powder)
  • 1 tbsp crushed red pepper
  • 15 oz tomato sauce (my fav here)
  •  salt and pepper to taste

Cook the onion and garlic in a skillet for about 3-5 minutes in a little bit of EVOO, then add the beef to brown.  Add your sauce and red pepper flakes.

Once your squash is baked, bring up some of the strands with a fork and fill with the meat sauce.  If you’ve been extra Paleo lately, then you can cheat a bit and add some fresh mozzarella slices or parmesan cheese to the top.  Broil until cheese is bubbly.  If you haven’t been extra Paleo lately, then no cheating!  😉  I swear it’s just a good either way!

Now go scan your produce section & find you a spaghetti squash to whip up!  🙂

Max Effort

Main – CrossFit


3 rounds (No Measure)

10 Slam Balls


Thoracic Bridge (No Measure)

5 each side

Super Squat (No Measure)


Zercher Squat (5×5)


Max Effort (4 Rounds for reps)

Max Calorie Row – 1 min
2 min rest
Max Wall Balls (20/14) – 1 min
2 min rest
Max K2E – 1 min
2 min rest
Max OH Lunge with Plate (45/25) – 1 min

12 min EMOM

Main – CrossFit


100 DUs/300 SUs (No Measure)

3 rounds (No Measure)

10 Abmat Sit-ups
10 Abmat Back Extensions


Foam Roll (No Measure)

Lats/Lower Back


Handstand Push-ups (3×10)

Pistols (3×10)

3×10 each side


12 min EMOM (12 Rounds for reps)

Even mins – 7 Deadlifts (155/105)
Odd mins – 7 Strict Pull-ups

CrossFit Total


Yesterday was the CrossFit Total!  All of you athletes did so well!!!  And I think many of you even surprised yourself with how much weight you can move around!  Well done!!!

Now, when we do the Total again, maybe 6 months or so down the road, we’re sure every one of you will see some improvement!!

Don’t underestimate how strong you are!  Know that all those small changes you’re making are adding up to something big!!  Know that all those small goals you’re reaching will add up to reaching that big goal!!


Keep it up, athletes!!   Your coaches, Warren, Brandon & Michelle


Main – CrossFit


1000 m Row (No Measure)

Pass Throughs (No Measure)


Couch Stretch (No Measure)


Bench Press (5×3)


21-15-9-3 (Time)

KB Clean & Jerk (1.5/1)
Butterfly Push-ups