Sunday’s workout is at North Boulder Park at 2pm! Obviously Emily was inspired by the video yesterday.  She is the first to submit a recipe for her paleo challenge team.  Mango Chicken Curry (paleo friendly) Ingredients: 1/3 cup dried apricots 1 large onion 1.5 inch piece peeled ginger root 2 medium garlic cloves 2 mangoes 2 tbsp olive oil 1 tbsp yellow curry powder (sub red curry for spicier flavor) 1/2 tsp ground cumin 2 tbsp apple cider vinegar 1 /14 cup water 1 1/4 pounds boneless skinless chicken breast sea salt ground black pepper 1/2 cup coconut milk Directions: Coarsely chop the onion to yield about 2 cups.  Peel and mince the ginger to yield 2 tbsp.  Mince the garlic to yield 2.5 tsps.  Peel the mangoes and cut the flesh into 1-inch pieces to yield 2/5 cups.  Heat 1 tbsp oil in large saute pan or skillet over...Read more

30 Muscle-ups for time If you are not yet able to do the muscle-up do 30 ring pull-ups and 30 dips.  If you are not yet able to do ring dips, do 30 band-assisted ring dips.  If you are not yet able to do band-assisted ring dips, do regular dips.   In other words, scale as necessary, duh.Read more

WOD: Four rounds for time: Run 400 meters Rest 2 minutes Paleo Recipes: We’ll make an effort to post a paleo recipe, tip, or meal idea each day.  Here’s a few to get a jump start. Recipe: Banana Coconut Icecream (Thanks NorCal S&C for pointing us to the recipe) Meal Idea: The Junk Burger Many people forget the burger when they go paleo.  The ingredients for a junk burger are easy to have ready-made and on hand to whip up a quick meal at any time.  Grill 5 burgers and enough toppings for the five meals.  Store the ingredients and have on hand or pre-package your junk burgers in tupperware so they’re out-the-door ready.  We’ve made junk burgers pilled with bacon, avocado, a fried egg, salsa, chili, spinach, tomatoes, onions.  Anyone have any other ideas? The Evolution of the Junk Burger: burger, grilled bacon, mushrooms, avocado, green onions, and salsa Tip:...Read more

3-2-1-Go eat some paleo food. The day is here!  Competition will be fierce.  We received a report of one team planning to tempt the competition by delivering donuts to their opponents’ offices. Very sneaky. REMEMBER: If you need to make-up an indicator WOD you can do so tonight at 7PM! The 3 indicators WODs were: The Total, Cindy, and a deadlift/burpee/sprint combo. Tahini DressingRead more

Final Pre-Paleo Indicator WOD: Four rounds for time of: 5 reps 275 pound Deadlift, (185# women) 100 m sprint  10 Burpees Scale as necessary, duh.  If you lived to be 85 years old, this challenge would account for .098% of your life. Click here for your one-stop manual for the Paleo Challenge.   REMINDER – grocery store Paleo walk through tonight after the 6pm WOD. Here are some great resources to start you on your way to team success: Dr. Loren Cordain’s website (THE paleo guy)  Paleo food list Robb Wolf’s website – Mr. CrossFit Nutrition Cooking for Health and Performance – buy it, words can’t express its worth, ESPECIALLY if you are new to the kitchen Eric or Nicole – ask us questions, we’re here to help! Food category tags on our website Last, BUT NOT LEAST, I was overwhelmingly pleased with the effort at today’s WOD.  As a group, you hit...Read more