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Jk with the clearance!

Jk with the clearance!

Warm-up: Row 500m, (30 Double-Unders, 10 Push-Ups, 5 Ring Pull-Ups x2)

MetCon – Fight Gone Bad
(3 Rounds with 1 minute at each station with 1 minute rest after rowing)
Wall Balls (20/12lb)
Sumo-Deadlift High Pull (75/50lb)
Box Jump (24″)
Push-Press (75/50lb)
Row (for calories)
(Total all reps and calories to final score)

Well it’s a late night for us coaches just now arriving at our hotel in Marietta, but we didn’t want to neglect our Friday post, although it is technically now 12:01am, so I guess it’s a Saturday post. Word on the street is… there is a big game this weekend, and I don’t just mean the Garage Games! Yep, you all know the SuperBowl is on Sunday. We want to encourage all of you going and/or hosting SuperBowl parties to stay Paleo and even help your friends eat Paleo! Well, Miss J how do you mean? I mean with some awesome Paleo-tizers. Yeah, I just coined that word; use it. So here are the Paleo recipes that we saved for today rather than posted on Wednesday like normal.

My mouth is watering,
<3 Coach Miss J

P.S. Stick to the site/ twitter/ facebook for updates on the games!

1. Fat Guacamole Devils



2 hard boiled eggs
1/2 avocado
1 teaspoon hot sauce (or more to taste)
1/2 teaspoon lime juice
salt & pepper to taste

Peel and halve the eggs and spoon their yolks into a small bowl. Mash the yolks with the avocado, hot sauce and lime juice; add salt and pepper to taste. Refill egg white halves with yolk mixture, and enjoy!

2. Coconut Shrimp and Chive Mayonnaise

This looks so good it's hard to fathom.

This looks so good it's hard to fathom.

24 raw shrimp (41/50 count per pound) or 12 large spot prawns (if you’re not in the mood for shrimp, strips of chicken or turkey can be easily substituted)
1 cup unsweetened coconut flakes
1/2 cup almond flour
1/4 tsp salt
2 eggs
1/4 – 1 cup organic virgin coconut oil for frying

De-vein and peel shrimp, leaving tails on. Combine coconut in a bowl with almond flour and salt (if the coconut flakes are fairly large, consider throwing them in the food processor for a minute for a smoother texture). Whisk eggs in separate a bowl. Drag the shrimp through the egg then the coconut mixture so each shrimp is well covered. Starting with 1/4 cup, heat the coconut oil in a pan. Drop a pinch of coconut into the pan – if it sizzles, the oil is hot enough. Fry the shrimp in batches until the outside is browned, about 3-5 minutes a side. If the oil becomes dark and/or starts to smoke, clean out the pan and start with fresh oil. Coconut Shrimp taste best when eaten immediately.

Chive Mayonnaise

1 cup coconut oil
2 egg yolks
1/4 tsp salt, or more to taste
1 tsp lemon, or more to taste
1 tsp chopped chives

The first step is making sure the coconut oil is not solid or milky in color. It should be in liquid form and completely clear. To achieve this, melt very slowly on the stove and let cool, or set the jar of coconut oil in a bowl of warm water for several minutes. If you’ve never broken a sweat in the kitchen before, you’ve never tried whisking mayonnaise by hand. Give it a try – it’s fun and will give your arms a surprisingly good workout (if you must, you can use a food processor or blender instead). Whisk together the egg yolks. Slowly add the oil, 1 teaspoon at a time, as you whisk. As the color of the yolks becomes lighter and the texture thickens you can add 1 tablespoon or more of oil at a time. Transforming the yolks and oil into mayonnaise will take about five minutes of whisking. At the very end, whisk in salt and lemon then add chives. As a dip, the chive mayo is best used right away, as it will solidify somewhat in the fridge. Serve with Coconut Shrimp and enjoy!

3. Wieners in a blanket

How can you ever go wrong with meat?

How can you ever go wrong with meat?

1 pound pkg cocktail wieners
1 pound bacon

Line a baking pan with foil. Cut bacon into thirds. Wrap each piece of bacon around the wiener and secure with a tooth pick. Place in baking pan. Cover and refrigerate overnight or at least 1 hour. Bake uncovered in a 350 degree oven or until the bacon is cooked. Can be made ahead of time and reheated.

By | 2017-04-25T14:39:58+00:00 February 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Travis February 7, 2010 at 12:49 am

    Wow the recipes look good, I’m tempted to go to walmart right now and buy the stuff to make them. Also, I hope you guys are burning Atlanta down, like William T. Sherman style.

  2. Jeff February 7, 2010 at 11:26 am

    As a native Atlantan those are fightin’ words sir.

  3. Coach CBo February 8, 2010 at 9:01 am

    This food looks like the nectar of the gods…and Atl could not have been burned down b/c of the frigid weather we endured. WOW, it was cold

  4. Ben February 8, 2010 at 9:56 am

    Can’t wait to hear all about this weekend!!!

Comments are closed.