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.