They called each other about what to wear.

Warm-up: Group Shoulder Mobility, 500m Row, 3 Attempts @ Max Double-Unders

Bench Press: 1RM

Plyometric Bench Press: 50%x3x10 (3 reps, 10 sets – 30 seconds to 1 minute rest between sets)

Finisher: 25 GHD Sit-Ups, 25 Weighted Sit-Ups (50/25lbs), 25 Knees-2-Elbows

Due to internet malfunctions, I am making this post from my home computer and thus do not have access to new pictures. Sorry about that. I do have good news though…so many of you got your first double-under/s today! Way to go people!

I also have good news about the Post Paleo lecture. It went great and we had an awesome turn-out. For those of you who missed it I have been informed by Coach G that we will hold another fairly soon so you absentees have a chance to learn more about living Paleo too. But please bring questions with you because Samantha won’t be there this time to ask a ton. Just kidding Sam, we are glad you care enough to ask!

Tomorrow should be fun,
<3 Coach Miss J

P.S. I mentioned to a few of you about Buddy Lee this morning. Here is one of his many videos of craziness.

G's pup Avi curls up to her favorite barbell.

Lee and Miranda getting their split jerk on!

Warm-up: 25 of each – Sit-ups, Push-ups, Walking Lunge, Wallball (20/12lbs), Push Press (45/25lbs)

Squat: 3×5

Snatch: 1-1-1

MetCon – For Time:
21-15-9
Toes-to-bar
Kettlebell Swings (50/35lbs)

Finisher: Max set of parallette push-ups in 1 minute

There are two upcoming events CrossFit Ktown will be doing for charity.  The first is Fight Gone Bad V and supports, among other things, Livestrong, Wounded Warrior Project, and CrossFit Foundation.  How fortuitous that we are on a FGB cycle right now, eh?  FGB V goes down on Saturday September 25^th.  Any individual who raises $150 or more receives a t-shirt.  There are a bunch of other individual and affiliate awards.  Check the site for more details, and we will update you as the day draws nigh.

The second event is a 72 mile trail run in our very own Great Smoky Mountains National Park.  Adam, Caleb, and myself will be doing the whole Appalachian Trail through the Park in October.  We will be trying to set a new speed record for the 72 miles (~18 hours) as well as raise a bunch of money for the Cheryl Beckett Memorial Fund.  We will need plenty of volunteers to help us with resupply along the way.  So if you want to grab a beautiful day hike and look upon the bedraggled forms that will be Adam, Caleb, and myself, then talk to us about resupply options.

What better way to get your sweat on than do it for charity?
Coach G

REMINDER! Marine Mud Run is this September 11^th.  There will be a Ktown contingent.

REMINDER! Paleolithic Diet lecture this Wednesday evening at 7:45PM.

REMINDER! Jeff Salerno is supposed to be getting a team of Ktowners together for a 5k. (This reminder is mainly for Jeff.)

This past weekend's FREE Saturday class.

Phillips tries her hand at ring-pullups. You're never too young!

Warm-up: CFWU x2

Clean: 3-3-3-3-3
(Touch-and-go. Try to jump in weight every set.)

Squat: 3×5 (80%)

MetCon – For Time:
10-9-8-7-6-5-4-3-2-1
Abmat Sit-Ups
SDHP (115/75lbs)

Tonight’s post is short and sweet. We have confirmed that the Wednesday after next, August 25^th at 7:45pm, we will have our post Paleo living lecture. We would love for you to attend especially if you are just coming off the challenge.

Also, how did everyone like today’s workout? I thought it was harder than expected, but maybe it was just those dern SDHPs.

See you tomorrow,
<3 Coach Miss J

I really like this picture. I wish Doug were on the same side though.

Sipi and Forrest working through Tuesday's overhead squats.

Warm-up: (10 Dislocates, 10 KB Swings (50/35lbs), 10 Lunges x3), Rotator Cuff Stretch (30 seconds each arm), 500m Row

Squat: 5RM @ 80%

MetCon – Isotarded:
3 Rounds – 1 minute hold at each exercise
Handstand
L-Sit (Parallettes)
Bottom of Air Squat
Plank
Top of Superman

A few announcements:

1) The biggest announcement of all comes from our Spring Lean Paleo Challenge. That’s right, the votes have been tallied and the decisions are in! Our female winner was Lee Lambert by a single vote, and we have a tie for our male winners, Mark Lane and Scott Kibby (who each get 2 months free rather than the full 3). Talk about a close race, right? Tentatively mark your calendars on Wednesday August 25^th at 7:45pm for a lecture on living Paleo or how to eat Paleo after the Challenge.

2) If you went to the Faction Games and got a “Purple Cobra” shirt then please bring in the money for them. They were $18.00, that’s with zero mark-up and actually 99¢ shy of the actual price. If you want a Purple Cobra/Dodgeball shirt then please let us know. We are going to order a few more since we have had some people inquire about them. Here is what they look like close up…

Hissssssss...

Nobody!

3) We are on a new cycle which began Monday! That means it’s time to call it quits to our leaning out cycle and time to throw in a “Fight Gone Bad” one. Remember a long time ago when we did the 2K improvement cycle? Well this is sort of like that but with “Fight Gone Bad” instead. So what all does that entail? I can sum it up in 2 words…interval training, which if you still want to lean out will do exactly that. It’s also guaranteed to improve your overall fitness. Some of the best CrossFit gyms (CrossFit Verve) and coaches (OPT) do a lot of interval training and we feel like that is something we need to incorporate more often. It has fantastic carry over into the longer, more steady-state WODs as well as the shorter, really intense workouts. Basically, it’s money all the way around.

So if you are still confused as to the MetCons you’ll see in this cycle other than “Fight Gone Bad” here are some examples: “The Chief,” “Tabata Something Else,” “2 Minute Defense,” and maybe even a Death Day special like “Tabata FML” or “The CBo.” These all suck, but you’ll learn to love them.

Here we go intervals!
<3 Coach Miss J

Jamelton...or just James if you prefer.

Warm-up: 20 – 10m Explosion Hill Sprints, 20 Dislocates, 30 seconds each x2: Pec Stretch, Lat Stretch, Samson Stretch, Hip Opener,  Seal Stretch

MetCon¹ – 3 Rounds for Time:
10 Knees-2-Elbows
3 Ground-2-Overhead (155/105lb)

MetCon² – 3 Rounds for Time:
20 Air Squats
10/5 Ring Dips (strict)

If I have my dates correct this be the last week o’ the Spring Lean Paleo Challenge! I know some of you are excited. I’m excited for you; especially for you all taking the second set of pictures…the good pictures…the after pictures! I’m even more excited because Spain won today and so they are going to the FINAL!!!!

So alas, with this being the last week… this is the last Paleo recipe. Don’t be afraid to keep making Paleo food though and sending us your own recipes. We love that stuff. Today’s recipe is easy peasy, awfully tasty, and it comes from www.paleodietrecipes.org. Remember that fruit has a lot of sugar, so it probably shouldn’t be made often if ever if you are trying to maximize that weight loss. But it is a nice treat!

Eat up…or drink up,
<3 Coach Miss J

Morning Paleo Smoothie

Drink it in.

1.  Start with a base of coconut milk, I usually use a whole can.

2. Add plenty of any fruit you’d like. I like to use frozen berries. I use either mixed berries, strawberries, blackberries or even cranberries, which give a very tangy taste to my smoothie. The berries add lots of great color to the smoothie and provide lots of beneficial antioxidants.

3.  Add one or two whole raw eggs. I wouldn’t worry about having them raw especially if you use free range, naturally fed and organic eggs. The taste will not bother you either, it passes completely under the radar, I just put in the eggs for extra proteins and fat.

4.  Optionally add one or two spoonfuls of your favorite nut butter. The taste will be really subtle in your final smoothie, but it will still be there as a nice aftertaste.

5.  I like to put in a good dose or pure vanilla extract to finish this flavor explosion.

Kevin Huff doing some weighted sit-ups. He complained about it.

Warm-up: Run 400m, Agilities, Speed Ladder Drills, Run 400m

MetCon – Christine-ish:
3 Rounds for Time
Row 500m
12 Deadlifts (1.5xBW, BW)
21 Box Jumps (24”/18”)

Finisher: Stretch/ Roll Hamstrings

Four reminders that hopefully by now you know… 1) We are closed Monday, July 5^th. 2)Today was our last 3:30pm class. 3)Tomorrow’s class will be a HERO WOD in honor of the 4^th. You should come wearing red, white, and blue. 4)Because this is a new month, it is time to pay again. I know it comes so quickly.  Talk to us about how to get set up on our new auto draft.

So, instead of making an insightful post I want all of you to read G’s post from last night. If you read it already, read it again. It’s worth it.

By the way, here’s your Paleo, 4^th of July grillin’ recipe from “The Clothes Make the Girl” Paleo blog.

Enjoy the festivities,
<3 Coach Miss J

Marinade for Shish Kabobs Marrakesh Style

Looks delicious.

Makes enough for up to 3 lbs. of lamb

Ingredients:
1/4 cup olive oil
2 tablespoons minced fresh cilantro
2 tablespoons minced fresh parsley
1/2 onion, grated
1 tablespoon sweet paprika
2 garlic cloves, minced
1 teaspoon ground cumin
1/4 cup fresh lemon juice
1 teaspoon pepper

Directions:
1. Mix all the ingredients until well-blended.
2. Place lamb in the marinade and refrigerate minimum two hours or overnight.
3. When you’re ready to grill, thread the meat on skewers and grill over high heat for approximately 12 minutes, turning the kabobs every 4 minutes.

Not a fan of lamb? You can also use beef, pork, chicken, or shrimp… or all of them! Just keep an eye on the clock: chicken and shrimp should only marinate for two hours, but beef and lamb can chillax in the fridge overnight.

The intimidator looking patriotic with the American flag.

Happy Birthday ELLA!

Warm-up: 3 Rounds – 10 Lateral Tire Drags (10 Steps), 10 Glute Bridges, 10 KB Swings (50/35lbs), 5 KB Stir-the-Cauldrons each side (50/35lbs)

Skill: Kip/ Muscle-up Practice

MetCon – For Time:
8-7-6-5-4-3-2-1
DB Push Press (50%BW/30%BW)
V-Ups

What goes on during summer? Perhaps you frequent swimming pools and beaches, drink lemonade and go to the lake, have barbeques and play yard games, or maybe even sweat your butt off in Ktown? Whatever your summer brings you can guarantee you’ll do several activities that consist of eating food (and lots of it). Many of you right now are in the middle of the Paleo Challenge, even more of you are living Paleo, and some of you’ve hit a plateau and are debating beginning a Paleo lifestyle. Because that’s what it is people…a lifestyle change, not a diet. The Fourth of July, more importantly… the World Cup final, and lots of other get-togethers are bound to come up pretty soon. So what is something that you can take with you and still be eating healthy/ Paleo? Tonight’s recipe may be an option that you would take to one of those barbeques because who doesn’t love blackberry cobbler.

Please remember that even though this is Paleo it still has a lot of sugar from the fruit and honey, so if you are strict Paleo (trying to lose weight) don’t overdo it or stay away from it. Then again, it is summer time and some treats are to be expected. Here it is peeps…Blackberry Cobbler, Paleo style.

You are what you eat?
<3 Coach Miss J

P.S. Thanks to www.everydaypaleo.com for the recipe.

Blackberry Cobbler

Ingredients:
3 cups of fresh blackberries
1 1/2 cups almond meal (finely ground almonds)
1 omega 3 enriched egg
2 tbsp coconut oil
A drizzle of raw organic honey
Cinnamon to taste
“So Delicious” coconut milk

Directions:
Preheat oven to 350. Pour the blackberries into a pie pan.  In a small bowl mix together the egg, almond meal, and coconut oil, and shake in a bunch of cinnamon.  Stir well.  The mixture will be really thick and clumpy.  If you wish, drizzle a bit of raw organic honey on top of the blackberries.  By hand crumble the almond meal mixture on top of the blackberries and bake in your pre-heated oven for 35 minutes.  Serve in bowls with cold “So Delicious” brand coconut milk poured over the top.

AND PULL!

Warm-up: 400m Run, 20 Air Squats, Frog Stretch (30 seconds), Hip Opener Stretch (30 seconds each leg), Tennis Ball Roll Hips and Shoulders

Squat: 5RM

Bench Press: 5RM

Weighted Pull-Up: 5RM

MetCon – For Reps:
Tabata Double-Unders

It is just going to be a short little post for you all tonight, but I am going to post a link I want you guys to check out. Think of it as your homework for the night. Anyway, please vote on the noon class if you are in favor, sign-up for a Death Day shirt if you want one, and pretty please make that Paleo meal from yesterday. Maybe plan on doing it this weekend and let us know how it goes?

I love Mark,
<3 Coach Miss J

P.S. You’ll know what I mean after you watch the video.

Yea, that's what we're making.

Warm-up: 500m Row, Foam Roll T-Spine/ Quads, 25 Dislocates, 10 Behind-the-neck Press (45/25), Chest Opener/ Lat Stretch (30 seconds each), 10 Push-Ups

Overhead Squat: 15RM

MetCon – Half Angie:
50 reps each in order
Pull-Ups
Push-Ups
Sit-Ups
Air Squats

If you haven’t heard, this Saturday Coach CBo is running an O-lifting class at 11AM. I’m not sure how long it will last, but definitely not over an hour. This is going to be something that occurs most Saturdays, so only 7 people per class are allotted. If you are interested sign-ups are on the board.

Secondly, if you want to purchase a Death Days shirt please note that on the board as well. We are only ordering a set number (for those who came all 5 days and those who want to buy one). If your name is not on the board by the end of the week then you will not be ordered one unless you’ve given notice.

Lastly, are you interested in a 12 noon CrossFit class? If you are please vote for that on the board too.

Enjoy the Paleo recipe,
<3 Coach Miss J

Sesame Chicken and “Rice” with Fiery Ginger and Chile Sauce

Another delicious view.

Ingredients

Chicken
1 whole chicken
1 teaspoon sea salt
2 cloves peeled garlic
4 slices ginger
4 whole scallions
2 tablespoons dark sesame oil, or more to taste

Cauliflower rice
2-3 cups cauliflower rice (cauliflower grated in the food processor)
2 tablespoons coconut oil
5 peeled and minced shallots
5 peeled and minced garlic cloves
1/2 teaspoon salt

Chile sauce
2 fresh Thai chilies, with seeds removed
3 tablespoons peeled and finely chopped ginger
3 tablespoons peeled and finely chopped shallot
3 tablespoons peeled and finely chopped garlic
3 to 4 teaspoons lime juice
1 teaspoon apple cider vinegar
1/2 teaspoon salt

Garnish:
sliced tomatoes
sliced cucumbers
chopped parsley

Directions:
To prepare the chicken, wash and remove innards. Rub the chicken with salt. Crush garlic and ginger slightly with the flat of a knife and stuff the inside of the chicken with garlic, ginger and scallions.

Bring 12 cups of water (or enough to just cover the chicken) to a boil in a large pot. Add the chicken with breast side down. Simmer covered for 15- 20 minutes then turn the chicken and simmer for another 15 to 20 minutes until done.

Remove chicken, draining any liquid back into the pot and reserving the stock. Plunge the chicken into ice water.

After 5 minutes, remove and drain the chicken, then rub with sesame oil and let cool to room temperature.

Prepare the sauce by blending chiles, shallots, garlic and ginger in a food processor until a paste.

Transfer into a bowl and stir in 1/2 cup of the reserved chicken stock while it’s still boiling hot. Add lime juice, vinegar and salt. Stir to combine and let sit while preparing the rest of the meal.

To make the cauliflower rice, process about 1/2 of a medium sized head of cauliflower in a food processor until the texture is rice like. Heat coconut oil in a saucepan. Once hot, add shallots and garlic and stir-fry until fragrant and soft. Add cauliflower rice and stir-fry another 3 to 4 minutes. Add salt and 3 cups of the reserved chicken broth. Bring to a boil over high heat. Boil until the liquid evaporates to the level of the rice and steam holes appear. Turn heat to low and simmer for 30-40 minutes until liquid is absorbed.

Chop chicken into bite size pieces. If you have a sharp knife or cleaver you can just chop up the meat up with the bones. Add salt and more sesame oil if desired. Serve over the top of the cauliflower rice and garnish with tomatoes, cucumbers and parsley. Drizzle the chile sauce on top.

Alpha.

Omega.

Warm-up: 800m Run, 15 Med. Ball Throws, 20 Walking Lunges w/ Twist, 10 Leg Swings (all dir.), Hamstring Stretch, Hip Opener on GHD, 400m Row

MetCon – The Chief:
5 Rounds of 3 minutes  work 1 minute rest
3 Power Cleans (135/95lbs)
6 Push-ups
9 Air Squats

Tonight’s Paleo recipe comes from the guys over at BBQ Addicts (click the link to read the recipe, full of yummy pictures!).  It’s amazing.  I made it at Ktown’s Meatfest 2010.

Pork,
Coach G