PR's

Sometimes I get a little confused. Maybe you do, too. I know I'm supposed to work out regularly every week. I know I'm supposed to have fun. I see a few of you come to class kind of out of it and whiney when we start class. But by the end when I say we are done and it's time to leave, no one wants to leave. This amazingly happens every day.  So what's the deal, fun happens to you every time you come in, yet it still happens.  Why not just let yourself have fun from the minute you walk in the door? Or maybe you should just be cranky the whole time your at the gym. I'm sure that will help the time go by really quickly and pleasantly. You'll probably be everybody's favorite classmate, too.

Or maybe in addition to just showing up, you should also make it mandatory to truly enjoy yourself. Imagine if I set a goal of "having fun." What would be my action steps toward that goal? Hmmm, maybe I'd say smile and say hello to everybody around me in class. Maybe I'd introduce myself to someone I never met before. Maybe I'd make goofy faces through the warmup. Maybe I'd smile my whole way through the workout. Maybe I'd cheer for everybody around me. Maybe I'd invite some people to roll out with me after class and chat about our lives together.

What if your "having fun" goal were as important as your deadlift or pullup goal? Can you set PRs in fun??


Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill
4 Rounds
5 Super Slow Squats (10 second hold at the bottom of #5)
7 Knees To Elbows

WOD
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm
5 overhead walking lunges, right arm
5 overhead walking lunges, left arm
10 dumbbell snatches, left arm

Paleo Tacos

This is sure to become a family favorite.  Basically the only difference you'll notice here is lettuce wraps instead of taco shells.  Included is a recipe to make your own seasoning because the pre-packaged seasoning has MSG as an ingredient.  Serve this meat wrapped in lettuce leaves (bib, boston or romaine work well) then top with chopped tomatoes, homemade guacamole, and sliced black olives (you could get and add a little grated raw grass-fed cheddar cheese).  Other great toppings would be salsa, chopped bell peppers, chopped cucumber, or plain coconut milk yogurt.  It also cooks up quite quickly it's an easy meal to put together mid-week.  It also reheats well, so you could double this recipe and try and squeeze three meals out of it.  Serves 3-4.

Ingredients for avocado

• ½ cup finely chopped fresh cilantro
• 1 ½ large ripe avocados (or 2 smaller avocados)
• 1 Tbsp fresh lime juice
• ¼ tsp fresh cracked pepper

1.    Cut avocados in half and scoop out into a small bowl.

2.    Add the rest of the ingredients and mash with a fork to combine.  Enjoy! 

Ingredients:

• 1 lb ground beef (grassfed)
• ½ large yellow onion, finely chopped
• 2 crushed garlic cloves
• 1 Tbsp cooking fat  (Coconut oil)
• 1 Tbsp chili powder
• 1 tsp paprika
• 1½ tsp ground cumin seed
• 1/8 tsp cayenne pepper(optional)
• ¼ tsp dried oregano
• ½ tsp salt (to taste)
• ½ tsp ground pepper

1.    Heat cooking fat in a skillet over medium-high heat (cast iron works well here).  Add ground meat, garlic and onion.  Cook, stirring frequently to break up the meat, until fully cooked, about 7-8 minutes.
2.    Add spices to beef.  Stir to fully incorporate.
3.    Turn temperature down to medium and cook another 10-12 minutes, stirring occasionally, until it smells so delicious you just can’t wait another second!
4.    Serve on lettuce leaves with your favorite paleo-friendly taco toppings.  Enjoy! 

Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill
Pike Pushups (Feet on Box or on floor, but butt in air)

WOD
8 Rounds
10 Double Unders/ 20 Singles or 10 Burpees
5 Pike Pushups

Mobility/ Discuss Healthy Meals