Monthly Archives: June 2015

Wednesday

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CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

30 mins

Pull-up Progressions

5 sets NFT

5 Scapular Pull-ups

10-20 sec Hollow Hold

10 Beat Swings

10-20 sec Arch Hold

5 minute EMOM

5-10 Kipping Pull-ups

*Or at current level

Metcon

Metcon (3 Rounds for reps)

3 Sets

30 second HS Hold

30 second rest

Right into…

3 sets

30 DUs/SUs

30 second rest

Right into…

3 sets

30 second HR Push-ups

30 second rest

*3 rounds for reps – Record lowest HS Hold time, total DU and total push-ups for score

ModPaleo Blog – The Real Cost of Eating Good Food

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Our local pre-packaged, Paleo meal delivery service – ModPaleo – recently shared a great article on their blog.  The Real Cost of Eating Good Food is a quick, easy read that tackles the common complaint of “ModPaleo (or eating healthy in general) is kind of expensive.”

modPALEO

And the truth is, yes, eating healthy does cost more than the “Standard American Diet”.  But does it really cost more than eating out at your local Subway, Panera or Chipotle?

The article makes a good point that your standard foot long sub (before drinks & a side) at Subway is $6-8, a meal at Panera is $8+ and if you want a burrito bowl at Chipotle plus guac you’re easily pushing $10!  So is ModPaleo’s $10 meal really that expensive?

You can either invest in your health now – buying whole, organic foods, having a gym membership, making time for working out – or invest in your healthcare later in life – Dr bills, prescriptions costs, working through pain & muscular degeneration.  Where would you rather put your money?!

Check out ModPaleo‘s site if you’re interested in trying their food.  They’ll ship right to your door step!  You can order as needed or on a subscription.  But at least you know you’re getting quality, locally sourced foods in a convenient heat & eat package!

Tuesday

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CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Snatch Barbell Warm-up

Weightlifting

20 mins

Hang Power Snatch – heavy triple

*Spend 15 minutes working to a heavy triple (should not have more than 2 misses)

*Fitness: 5×3

Hang Power Snatch (5×3)

Metcon

Metcon (4 Rounds for time)

4 rounds

500m row

10 T2B

Rest 2 minutes

*25 minute cap

*Each round for time

Menu Monday – Sweet Potato Enchiladas

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enchiladas4-610x300

This recipe is so amazing and a must-have in our house.  If you are like me, you could eat Mexican food all the time.  The problem is the calories and fat you end up consuming when you got out to eat in the restaurants.  This recipe allows you have the taste of Mexican you crave, without those pesky calories!

This is an adapted recipe from PaleoOMG.  In this new form, it is more work night friendly and more of a casserole style dish.

Sweet Potato Enchiladas

For the enchiladas
  • 3 sweet potatoes, sliced thin
  • 1lb grass fed ground beef
  • ½ yellow onion, diced
  • 2 garlic cloves, minced
  • 1 (4oz) can diced green chiles
  • ½ teaspoon cumin
  • ¼ teaspoon chili powder
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 3-4 tablespoons coconut oil
  • shredded cheese – optional
For the sauce
  • 1 (14oz) can tomato sauce
  • ¼ yellow onion, minced
  • ⅓ cup vegetable broth
  • 1 tablespoon coconut oil
  • ½ teaspoon garlic powder
  • ½ teaspoon oregano
  • ½ teaspoon chili powder
  • salt and black pepper, to taste
Instructions
  1. Preheat oven to 350 degrees.
  2. Brush sliced sweet potatoes with coconut oil and place on a baking sheet.  Cook in oven until softened.  Remove and cool.
  3. Once your sweet potatoes are cooling, use skillet to cook your meat on the stove. Add in a bit of oil then add your minced garlic cloves along with your onion.
  4. When the onion becomes translucent, add in your ground beef along with your green chiles and spices. Let that cook down until cook completely through, using a wooden spoon to break up the ground beef and incorporate all the flavors.
  5. While the meat cooks, place a saucepan over medium heat for your sauce. Add your tablespoon of oil along with your minced onion.
  6. When the onion becomes translucent, add your tomato sauce and vegetable broth, as well as all your seasonings. Let that cook down until it thickens just a bit.
  7. Now once everything is done cooking, you can start layering.
  8. In an oiled 8×8 glass baking dish, start with sweet potatoes, then put a layer of your beef mixture, then sauce.  Continue until done ending with sauce.  If you are a cheese eater, sprinkle the top with shredded cheese.
  9. Place in oven and bake for 15 minutes.  Or until heated through and the cheese is melted.
  10. Cool then eat your heart out!

To cut some of the fat, you can substitute ground chicken or turkey and cut down the amount of coconut oil you use. I hope you all enjoy this one as much as I do!!  Click here for the original recipe.

Monday

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CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

6 sets

1 Pause Front Squat + 3 Front Squats

*Start around 60% 1RM FS and increase from there.

Front Squat (4, 4, 4, 4, 4, 4 (1 Pause FS + 3 FS, start @ 60%+))

Metcon

Metcon (Time)

50 Bar Facing Burpees

EMOM (starting at 1:00) complete 3 Power Clean to OH (Rx+ 55% 1RM PC)(50% 1RM PC)

A Look Ahead : Week of 06/29 Programming

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day-after-squats

Welcome to week 3 of our mesocycle!  Just to refresh your memory, this cycle is testing our 1K Row, 1RM Clean and Grace. This week should be lots of fun!

Monday – We kick off the week with front squats.  A complex of a pause front squat and three additional front squats is bound to get your legs burning.  Then we finish up with 50 bar facing burpees and an emom of power cleans to overhead mixed in.

Tuesday – Our weightlifting will be hang power snatch…5×3 of either working up to a heavy triple or just working on your technique.  Then we get a little grippy with a 4 rounder of a 500 meter row and toes to bar.  You will get 2 minutes of rest in between each round so don’t worry!

Wednesday – Hump Day brings us some pull-up work.  We start with 5 rounds NFT (not for time) of pull-up progressions and then we head into a 5 minute EMOM of kipping pull-ups.  We started the day with pulling and we end it with pushing.  A metcon of 30on/30 off of HSPU, Ring Dips and HP Push-ups.  Sounds like a blast!

Thursday – We have pause cleans today…cleans with a 3 sec pause at the knee.  Performance will work up to a heavy triple, while fitness with just five sets of three pause power cleans,  Then we are right into a 6 min EMOM of clean pulls and a clean.  We finish you off…I mean finish the day off with a quick 7 min burner of wallballs and med ball slams!

Friday – TGIF athletes!  Today we wrap up our work week with a longer metcon.  You will have 8 min to complete a 1000m row, 5 strict pull up and a 15 sec RKC plank hold.  The twist is that you will complete this every 8 min for 32 minutes total.  If you don’t get through the work, you will just stop and start over on the row at the top of every 8 min interval.  Should get that heart rate up for sure!

Saturday – Happy 4th of July!  A partner WOD that begins with a one mile run buy-in and ends with an 800 meter run never disappoints.  Throw in chest to bar or regular pull ups, thrusters and hang power cleans and it is sure to be a good time!

This week is going to be a good one!   We look forward to lots of hard work before a Holiday weekend.  Make sure to check the percentages and have them ready when you get to class and as always…see you in the box!!!

Friday

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CrossFit Pineville – CrossFit

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Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

Push Jerk (1×3 @ 60%, 1×2 70%, 4×1 @ 80%+)

*If you miss on the singles, go back down and finish the rest of the sets there

Push Press (2×5 at challenging weight)

Metcon

Metcon (2 Rounds for reps)

4 minute AMRAP

30 DU

10 Wallballs (20/14)

Rest 1 minute

4 minute AMRAP

30 DU

10 Medball Slams (20/14)

2:1 Ratio SU to DU