Back to Paleo Wednesday!

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Back to Paleo Wednesday!

You know those Paleo shirts are looking GOOD!

You know those Paleo shirts are looking GOOD!

Warm-up: Bent Over Tire Drags (20m), 5 Chin-Ups (strict), 10 Air Squats x3

Bench Press: 3×5

MetCon – Thruster Breathing Ladder:
1-10-1 Thrusters (65/45lb)
Complete 1 thruster and then take 1 breath as a rest period. Complete 2 thrusters and take 2 breaths. Continue with this up to 10 thrusters and then decrease down back to 1 thruster. The bar can rest on the ground during rest breathing. Also, breathe as much as you want during the thruster reps.

Finisher: 60 second L-hang in as few sets as possible

Hey everybody! Looks like we are actually on schedule with our “Paleo Wednesdays” for this week. This recipe looks simple but scrumptious. If you are getting bored with your normal Paleo meals then try out all these recipes we are providing you with. And… search the internet! That is where I get all these awesome ideas from. Thank the PALEO PLAN website for today’s delicious recipe.

How are your quads feeing after 100 thrusters?
<3 Coach Miss J

Chipotle lime salmon

Give it to me now!

Give it to me now!

Salmon with a mexican twist! This will satisfy your craving for something a little spicy. You can adjust the amount of chipotle powder depending on how spicy you like your food.

1 lb salmon, cut into 4 fillets
1-2 tablespoons olive oil
2 limes, sliced in half
1 teaspoon celtic sea salt
1 teaspoon chipotle powder

Preheat oven to 500°
Rinse salmon, pat dry and place on a metal baking sheet
Rub each fillet with olive oil
Squeeze the juice from one-half lime onto each fillet
Sprinkle fillets with salt and chipotle, then place a half lime on top of each fillet
Turn down oven temperature to 275°
Place salmon in oven and cook for 8-12 minutes, depending on how well done you like your fish

By | 2017-04-25T14:39:55+00:00 February 24th, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. Coach CBo February 24, 2010 at 7:00 pm

    Good WOD today, it’s so much different than the normal. Physical limitations weren’t as prominent as they normally are.

  2. Jessie February 24, 2010 at 8:22 pm

    I agree it was very different. It wasn’t near as bad as the last time I did it though. I think if you took the rep scheme to 15 it would be ridiculously hard. I also love how no matter how in control of your breathing you are, you always end up pouring sweat.

  3. Callie February 25, 2010 at 3:41 am

    what good lookin’ paleo shirt models! ;-)

  4. James February 25, 2010 at 6:20 am

    Legs are sore all over from tues night conditioning practice and 100 thrusters last night… I actually fit into a large paleo shirt instead of an extra large. Guess I’m doing something right. =o)

  5. Coach G February 25, 2010 at 6:25 am

    And you’re getting stronger while decreasing your Helen et al times, James. That means you’re really doing something right.

    Taylor, I don’t know why you haven’t commented yet. I am worried. Please comment to put our minds at ease. Maybe this picture that I told you about will get you to comment. (For everyone else, this is what your bench pulls were supposed to look like =D)

  6. Coach G February 25, 2010 at 6:30 am

    Also, for those of you waking up this morning wondering who our best chance for a gold medal is in the 2012 Olympic weightlifting: This guy is unreal and only 19 years old. Click around on that gym’s YouTube page for more videos to include snatch and C&J.

  7. Taylor February 25, 2010 at 6:49 am

    that’s a very large and powerful human being

  8. Taylor February 25, 2010 at 6:56 am

    but not as large and powerful as this guy…

  9. Coach CBo February 25, 2010 at 7:42 am

    Hahahahahahahha, I had no clue it was Kevin Nash! Taylor….I tried to find the clip of Conan biting the neck of the vulture when he was being crucified in The Barbarian but I couldn’t find it. So I’m leaving it up to you.

  10. Ben February 25, 2010 at 8:45 am

    Great recipe. I have also found this on another blog.

    We like this site, as it gives great baked goods options for after strict paleo.

    Coach G, thanks for my new idea for this years Halloween workout!

  11. Taylor February 25, 2010 at 1:29 pm
  12. Coach CBo February 25, 2010 at 2:49 pm

    close….but no vulture being bit. You’ve failed me

  13. Taylor February 25, 2010 at 5:57 pm

    i found the video but nbc had blocked the content…that was me trying to make up for it

Comments are closed.