Monday 31st January

Strength

5-5-5-3-3-3 Overhead Squat


WOD

5 Rounds for time

5 Deadlift @ 125kg/90kg
10 Burpees

Monday 24th January

Strength

Deadlift 3-3-3-1-1-1

WOD

'Annie'

50-40-30-20-10

Double unders

Sit-ups

Recipe

Paleo Breakfast Muffins, by Daphne Barton

ingredients

streaky bacon

eggs

cracked black pepper

using either a muffin tray or a silicone cupcake mould, line with streaky bacon.

Bake in the oven until starting to crisp, then remove.

Crack an egg into the bacon mould and sprinkle with black pepper then bake until the egg is cooked.

Saturday 22nd January

WOD

With a 20 minute time limit, complete:

2000m Row

then with the remainder of the time:

AMRAP

3 Power Cleans @ 60kg/42.5kg

6 Pullups

9 Burpees

A well stocked vegetable rack is essential to Paleo living....... however, organisation is optional!

Tuesday 18th January

WOD

AMRAP 12 min

7 Hang Power Cleans @ 42.5kg/30kg

14 Situps

7 Box Jumps @ 24"/20"

Recipe

Paleo Fajitas

Ingredients

Chicken/Beef

mushrooms

red peppers

paprika

garlic

coconut/palm oil

romaine lettuce

to serve:

Guacamole (see previous recipe)

Salsa

chopped tomatoes

1 handful fresh corriander

1 red chilli

1 red onion (finely chopped)

1 tbsp lime juice

1 tbsp olive oil

fry the garlic in the oil

cut the meat into strips and fry with the garlic.

Fry the onions and peppers then add the paprika.

To make the salsa, mix all the ingredients in a bowl well.

Serve the meat, salsa and guacamole in the lettuce leaves instead of wraps.

Saturday 15th January

WOD

3 Rounds for time:

500m Row

30 Dumbbell Squat Cleans @ 25kg/15kg

15 Pullups

Recipe

Paleo Pizza

Ingredients

100g Almond Flour

2 eggs

1 carrot

Salt & Pepper

tomato puree

cider vinegar

olive oil

1 red chilli

toppings of your choice

For the base: whisk the eggs well and mix in the almond flour.

grate the carrot and add it to the mix.

Bake for 15mins at 180C, or until firm, but still spongy.

For the Sauce: put 4 Tbsp of olive oil in a pan and heat gently, add the chilli and fry for 2-3mins. Add 2 tbsps of vinegar and 300g of tomato puree.

Spread the sauce over the base and add paleo toppings, good choices include: chicken, chorizo, ham, pineapple, olives, mushrooms, tomato,peppers, onion, spinach. Then bake for a further 10mins at 180C.

Friday 14th January

Strength

5-5-5-3-3-3 Deadlift

WOD

21-15-9

Sumo-Deadlift High-Pull @ 42.5kg/30kg

Box Jumps @ 24"/20"

Recipe

French Onion Soup

courtesy of our very own Daphne Barton

Ingredients

4 Large Onions

3 tbsp Groundnut oil or similar (we used palm oil)

4 springs of fresh thyme

2 Bay leaves

1.5 litre vegetable stock

300 gms fish – firm white fish i.e. cod, haddock, etc cut into inch cubes

Method

Peel and slice onions very thinly.

Heat oil in large pan stir in onions, add thyme and bay leaves.

Cook over high heat for 5 minutes, stirring frequently.

Do not let the onions brown, just soften.

Lower heat, cook slowly for 30 minutes, uncovered stirring often until

the onions are soft and reduced down.

Turn up the heat so they caramelised – cooking for about 10 minutes

Stir pan and mix in any brown bits off the bottom of the pan.

The onions should be brown and sticky.

Gradually add the vegetable stock , season with salt and pepper, bring everything to the boil, Simmer for 15 minutes Check seasoning.

Add the cubes of fish, and stir in gently, leave until cooked about 5-8 minutes

Wednesday 12th January

WOD

Partner WOD

Player 1: Perform 2 17m sled drags @ 40kg/25kg and 2 17m tyre flips (1 for the ladies)

Player 2: AMRAP alternating kettlebell clean & jerks @ 20kg/12kg

score is the number of kettlebell clean and jerks you perform in 15 mins

Recipe

Paleo Burger night (with chimichurri)

ingredients

500g Beef mince

almond flour

fresh parsley

5 cloves of garlic

2 large red onions

olive oil

red chilli

lemon juice

egg

1 carrot

1, for the burgers; blend the red onions, 3 garlic cloves salt and pepper then mix it with the beef mince and 2 eggs. Form into patties and fry in palm oil for 4-5 mins either side.

2, for the buns; mix 3 eggs with approximately 100g of almond flour in a bowl. Grate half the carrot and add it to the mix with a pinch of salt and pepper. form into patties and bake in the oven at 180C until golden but still spongy.

3, For the chimichurri; blend 2 parts olive oil to 1 part lemon juice in a food processor. add 2 cloves of garlic, the the chopped chilli, 2 large handfuls of parsley, salt and pepper and blend it together.

4 serve with your favorite veg, lettuce and tomatoes.

Tuesday 11th January

WOD

AMRAP 15min

10 Front Squats @ 60kg/42.5kg

3 wall climbs

200m row

Recipe

Paleo Lasagne

Ingredients

Beef Mince

2 courgettes

1 aberigine

almond flour

ground garlic

2 tins chopped tomatoes

tomato puree

2 cloves of garlic

parsley

1 onion

1, Brown the onion and garlic in coconut oil, then add the mince and fry until brown.

2, Add the chopped tomatoes and puree and bring to the boil.

3, In a large lasagne pan, fill a layer just under half the depth of the pan.

4, cut the aubergine into thin layers and fry the until it has softened, then layer on-top of the Bolognese sauce.

5, using a potato peeler, cut the courgette into wafer thin slices and completely cover the aubergine.

6, place another layer of Bolognese on top of the courgette then repeat steps 4-5.

7, mix equal measures of ground almonds and garlic granules. then spread evenly over the top of the lasagne.

8, Bake for 30 mins.

Monday 10th January

Strength

5-5-5-3-3-3 Push Press

WOD

4 rounds

5 Push Press @ 70kg/50kg

10 Burpees

10 shuttle runs

Recipe

Paleo Pan Forte

Ingredients

A mix of any nuts (almonds, cashews, pistachios, hazelnuts, macadamia, wallnuts all work great)

dried fruit (rasins, currents, sultanas)

cocoa powder

coconut oil

nutmeg 1 tsp

all spice 1tsp

5 tbsp honey

1, mix all the nuts and dried fruit in a bowl.

2, melt the honey, coconut oil, cocoa powder in the microwave then stir it into the nut mix.

3, spread evenly on greaseproof paper on a baking tray and bake in the oven at 180C for 5-10min

4, remove from the oven and chill in the fridge until it's set.

Saturday 8th January

WOD

10 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

9 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

8 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

7 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

6 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

5 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

4 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

3 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

2 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

1 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

Barbell complex - Power Clean, Lunge Left, Lunge Right, Push Press

Recipe

Paleo KFC, guacamole and homemade mayo

Ingredients

Chicken (breast, thigh, drumstick)

ground almonds

eggs

paprika

garlic

olive oil

avocados

sweet potatoes

lemon juice

mustard powder

For the chicken:

1, Beat an egg and keep it in a separate bowl

2, combine the almond flour, paprika, garlic powder, salt & pepper in a bowl.

3, Dip the chicken in the egg and coat it in the almond flour mix.

4, Fry the chicken in coconut oil until cooked through.

For the guacamole:

1, place 2 avocados, 2 cloves of garlic, 3 Tbsp olive oil, 2 Tbsp lemon juice in a food processor and blend.

For the mayonnaise:

1, whisk 2 egg yolks and mix with 1 finely chopped garlic cloves.

2, mix in 10 floz olive oil dip by brip, whisking thoughrly throughout to stop from curdling.

3, when the mixture starts to thicken, add 1 tsp cider vinegar and a pinh of salt.

Friday 7th January

Strength

5-5-5-3-3-3 Front Squat

WOD

Death By 10m Sprints

perform 1, 10m sprint the 1st min

perform 2, 10m sprints the 2nd min

perform 3, 10m sprints the 3rd min

continue until you cannot perform the required number of sprints in the minute.

Recipe

Paleo Pancakes

I was asked for some breakfast ideas that weren't bacon and eggs, so here's one of them. Paleo pancakes, easy to make and delicious in the morning.

Ingredients

100g ground almonds

2 bananas

2-3 eggs

fruit (berries work best, mango, apples, pears etc)

honey (optional)

1, Mash the bananas, add the almonds and eggs and mix well. The mixture shouldn't be too runny.

2, Fry the fruit in palm oil or coconut oil for a minute or so, then add the mixture. Frying the pancake on both sides for a couple of minutes. Drizzle a small amount of lemon juice or honey (or bacon) afterwards for flavouring.

Thursday 6th January

Rest Day

• work on mobility
• skill work
• catch up a WOD
• strongman workout

Recipe

Paleo Meatballs and Aubergine Spaghetti

Ingredients:

2 Aubergines

1kg lean beef mince

2-3 red onions

2 cloves garlic

mushrooms

2 tins plumb tomatoes

1 tin tomato puree

1 eggs

chilli powder

1, Mince the onions and garlic then mix it in with the mince and eggs, and form into small balls.

2, Mix the tomatoes, with the chilli powder in a pan and bring to the boil. Chop the mushrooms and add to the pan.

3, Fry the meatballs in coconut oil/palm oil/ lard until they are browned, then add to the tomato mix.

4, Peel the aubergine and discard the outer layer, use a potato peeler to cut the aubergine into thin strips. Then fry the strips until they are soft.

5, Enjoy!

Wednesday 5th January

WOD

10min AMRAP 'Bad Baggage'

using a single 20kg/15kg Dumbell

15 Suitcase deadlift

40m farmers walk

1 round constitutes using both arms

rest 5 min, then:

AMRAP 10 min

5 Hang Power Clean @ 60kg/42.5kg

30 situps

Recipe

Stuffed Buttenut Squash with Red Cabbage

Ingredients

for the squash: 1 squash

300g Chrizo

1 red onion

garlic

olive oil

salt and pepper

for the cabbage: 1 red cabbage

sultanas

olive oil

all spice

cider vinegar

1, hollow out the butternut squash, discard the seeds (or dehydrate them for a snack), but save the hollowed flesh.

2, mince the butternut squash, garlic, half the sausage, the onion, olive oil, salt and pepper in a food processor. then fill the hollowed out shell with the mince.

3, cook the butternut squash in the oven at 200C in tin foil for 30mins. After boiling the cabbage stir in the olive oil, all spice, garlic and sultanas and fry on a low heat for a further 5 mins.

Long post, but I hope it's worth it!

Tuesday 4th January

Paleo Challenge Day 3

Skill

work on handstand pressups and hollow rocks

WOD

'Diane'

21-15-9

Deadlift @ 100kg/70kg

Handstand Press-ups

Recipe

Pork Chops and Mango Salsa

Ingredients for salsa

2 mangos

1 small red onion

handful fresh coriander

1 tbsp lemon juice

2 tbsp olive oil

1, dice the mango into small chunks

2, very finely chop the red onion, or blend

3, very finely chop the coriander

add the ingredients together and serve with you favorite pig product and veg

Monday 3rd January

Day 2 Paleo Challenge

Strength

3-3-3-1-1-1 Power Snatch

WOD

'Tabata'

Squats

Push Press 20kg/15kg

Box Jumps 24"/20"

Press ups

20 seconds of work followed by 10 second

s of rest repeated 8 times, score is the lowest reps in each 20 second interval for each exercise.

Post scores to comments

Recipe

Tuna and Sweet potato fishcakes

ingredients: 1 large sweet potato

1 tin tuna (in springwater)

1/2 onion

2 cloves garlic

1 egg

lemon juice

salt & pepper

1, Dice and boil sweet potato until soft, then mash.

2, finely chop the onion and garlic and add it to the mashed potato with the tuna (well drained) egg, salt, pepper, and lemon juice.

3, Form into burger sized patties

4, fry in coconut oil for 3-4 min either side

Sunday 2nd January

Day 1 'Paleo' Challenge

10 am

Nutritional Seminar

Weigh in

Bodyfat caculations

WOD

Helen in a boat

3 rounds

500m row

21 KB swings @ 1.5/1pood

12 pullups

Paleo Almond Cake

ingredients

400g almond flour

5 large eggs

50-100g dessicated coconut (optional)

3-4 Bananas

dried fruit

4 Tbsp Honey

1, Mash bananas

2, add almond flour, honey, dried fruitand dessicated coconut.

Separate egg whites and yolks, add yolks to mixture whisk whites till they firm stiff peaks then fold them into the mixture.

3, Bake in the oven for 30 min at 180C.

Enjoy your paleo treats!