Warm-up: 5 each arm 1-arm KB swings (50/35lbs), 10 Knees-2-Elbows, Samson Stretch (30 Seconds each leg) x3
Clean and Jerk: 6 singles (70% 1RM)
Clean Pulls: 3×2 (110% 1RM C&J)
MetCon – Shuttle Runs:
8 Shuttles (5m, 10m, 20m) with a minute rest between
Try to make each run as fast or faster than the previous shuttle run.
Finisher: Hip and Shoulder Mobility
What happened to Paleo Wednesday Miss J? Well, it’s not my fault. It is totally Coach G’s…just sayin’. So I’m making up for his lack of regard for the importance of Paleo Wednesday and posting a fabulous recipe tonight.
Also, we have set the date for the Olympic lifting seminar/ workshop. It will be Saturday March 27th after the free class. It will run approximately 2-2.5 hours and include videos, laughs, and maybe a little bit of lifting. Sign-ups are on the gym board.
P.S. If you have a friend from another CrossFit who would like to attend feel free to invite them. The more the merrier.
Bring your O-shoes and you’re A-game,
<3 Coach Miss J
I know we have some vegetarians participating in Paleo or interested in Paleo, and so this recipe is for you. For us meat-eaters out there this recipe can be tweaked easily with the addition of your favorite meat! I would suggest steak. And the great thing is…it only takes about 30 minutes. Thank you www.livingpaleo.com.
Roast Pumpkin & Red Onion with Rosemary
½ butternut pumpkin, seeded and sliced
4 red onions, peeled and sliced
4 tbs rosemary leaves, chopped
4 tbs olive oil
Pre‐heat oven to 350 degrees. Line a baking tray with baking paper. Place pumpkin, onion and rosemary leaves on the baking tray and coat with olive oil.
Place tray in the oven and bake for 15‐20 minutes or until pumpkin has cooked and onions have browned.