RMSDF

Crazy Ninja

Strength WOD

Back Squat 5x3

WOD"Crazy Ninja"

50 Double Unders

50 Pull Ups

50 Push Ups

50 Box Jumps

50 KB Swings

50 Sledge Hammer Strikes

50 Med Ball Slams

50 K2E's

Strength WOD

Strict Overhead Press

WOD

3 rounds for time

50m walking lunges,100m broad jump, 15 burpees

Living Paleo - Foods to Avoid On The Paleo Diet

Legumes

Legumes have a similar story to grains; they weren’t consumed by the paleo hunter-gatherer because they needed to be cooked in order to be edible. Legumes also have similar traits to grains in their make-up; they contain phytates which inhibit nutrient absorption and cause inflammation. They also contain lectins and play with healthy hormonal functions.

Types of legumes to avoid on the paleo diet include lentils, all beans (such as kidney beans, pinto beans and broad beans), peanuts (peanuts are a legume not a nut), soy beans and chickpeas.

Read more by clicking the link below.

Living Paleo - Foods to Avoid On The Paleo Diet

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RMKM&CF 01.26.10

Strength WOD

5x3 Back Squats

Team WOD

Row max distance wins: two 5 min heats

cash out 200m row/sprint

RMKM&CF 01.25.10

Strength WOD

Power Cleans 5x3

WOD

5rds for time

50 Wall Ball Shots

25 Pull Ups

Max time 20 Minutes

GO Paleo

One of the keys to staying on track is being prepared for the day or week!

Bommer & Rosie love Paloe scraps!

GO PALEO-Moroccan Chicken

From our good friends at KravMagaBC & CrossFitBC

Ingredients:

4 cooked and diced chicken breasts

1 head broccoli chopped

1 bag of baby carrots chopped

handful of green olives or garlic stuffed olives sliced

small handful of raisins

a few splashes of chicken broth

cinnamon

ground ginger

cumin

cayenne pepper

sea salt

olive oil

Method:

Cover the bottom of a saute pan with olive oil.  Saute broccoli and carrots until crisply tender and add chicken.  Cover chicken with cinnamon, add two or three big dashes of ginger, two or three dashes of cumin, a dash of cayenne pepper (more if you like it really spicy), a dash or two of sea salt, and stir.  Once the chicken and veggies are covered with the spices add the sliced olives and raisins and a few splashes of chicken broth to create a sauce.  Simmer until all the flavors meld together (about 5-7 minutes) and serve!!

Ingredients:

4 cooked and diced chicken breasts

1 head broccoli chopped

1 bag of baby carrots chopped

handful of green olives or garlic stuffed olives sliced

small handful of raisins

a few splashes of chicken broth

cinnamon

ground ginger

cumin

cayenne pepper

sea salt

olive oil

Method:

Cover the bottom of a saute pan with olive oil.  Saute broccoli and carrots until crisply tender and add chicken.  Cover chicken with cinnamon, add two or three big dashes of ginger, two or three dashes of cumin, a dash of cayenne pepper (more if you like it really spicy), a dash or two of sea salt, and stir.  Once the chicken and veggies are covered with the spices add the sliced olives and raisins and a few splashes of chicken broth to create a sauce.  Simmer until all the flavors meld together (about 5-7 minutes) and serve!!

RMKM&CF 01.23.10

3- 1 Minute Interval of Death Valley's

42-30-18

Sumo Dead Lift High Pulls 95/65

Ring Push Ups or Push Ups w/ a clap

RMKM&CF 01.22.10

3 Rounds For Time:

50 Double Unders

25 GHD Sit Ups

25 Back Extensions

The Boys Team Tire Flipping WOD