Monday WOD

Today kicks off the Paleo Nutritional Challenge in the box!  Is everyone excited, nervous, scared?  It’ll be fun to see the huge improvements everyone will make!  If your participating in the challenge you have to make sure you drink a gallon of water daily this week and also do the bonus WOD of 100 kettlebell swings for time.  The men’s weight is 24 kg and women’s is 16 kg.  This is done in additional to attending the gym 4 times during the week.  Remember to eat your Paleo this means no processed foods, processed sugars, grains, and dairy.  Fill up on meats, vegetables, fruits, and nuts.

Practice Pullups

20 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats


To all those who are doing the challenge: Welcome aboard.  I hope everyone has had a chance to read the material that was given them.  If you didn’t get one I have more that you can pick up on Monday.  Greg Battaglia’s article will answer a lot of your questions so don’t skip it. He mentions in his article “the first step to making this happen is to find some community support. If we put ourselves around others who want to improve themselves it makes it a lot easier for us to stick to lifestyle changes.  If you’re trying to stay paleo, or workout everyday and everyone around you is eating cookies, getting hammered, and sitting on the couch watching TV it would be much harder to make the necessary changes.  That’s why he is such an ardent advocate of Crossfit; it provides this community atmosphere and camaraderie.  Humans tend to do what others around them are doing.  It’s a part of our tribal ancestry to feel wanted; it’s a survival mechanism.  So the take-home message is that we need to surround ourselves with others who have the same goals to improve our chances of success. All of us who are a part of Fuel Crossfit are starting our own community and are here to help and support each other.


I have put together a couple paleo recipes for you to try.

Herb Chicken Sliders with Paleo Herb Bun with a Garlic Herb Aioli.


Sundried Tomato Herb Chicken Sliders

1 pound ground chicken

1/4 cup sundried tomatoes (packed in olive oil), chopped

2 slices bacon, just cooked and crumbled

1 teaspoon fresh thyme, chopped

1/2 tablespoon fresh basil, chopped

1 teaspoon fresh garlic, finely minced

1/2 teaspoon sea salt

1/4 teaspoon fresh ground black pepper

Paleo Herb BunsPaleo Herb Buns



Paleo Herb Buns

1 1/2 cups almond flour

2 tablespoons coconut flour

2 tablespoons fresh rosemary, chopped

1/4 teaspoon salt

1 1/2 teaspoon baking soda

5 eggs

1/4 cup bacon grease (or coconut oil, melted)

1 tablespoon apple cider vinegar

1/2 tablespoon honey



Preheat oven to 350 degrees.  Grease a whoopie pie pan with coconut oil.  If you don’t have a whoopie pie pan, line a baking sheet with parchment paper.

In a small bowl whisk together almond flour, coconut flour, rosemary, salt, and baking soda.  Set aside.

In the bowl of a food processor add eggs, honey, and apple cider vinegar.  Process until eggs are blended.  Add dry ingredients to the wet mixture and process until well incorporated.  Remove blade of food processor and add bacon grease or coconut oil and stir until well blended.

If using the whoopie pie pan drop batter into rounds to fill.  If using a baking sheet, use a ice cream scoop and drop scoops onto baking sheet.  Bake for 15 to 20 minutes until golden.

Makes about 10 to 12 buns



Fresh Baby Spinach

Garlic Herb Aioli (optional), recipe below

To make burgers:

Heat a nonstick grill pan over medium high heat.

In a large bowl, add chicken, sundried tomatoes, bacon, thyme, basil, garlic, salt and pepper.  With a fork combine the ingredients make sure not to completely over work the slider mixture.

Form mixture into small sliders and place on the preheated grill pan and grill sliders for 3 to 4 minutes on each side until slider is cooked through.


Garlic Herb Aioli

1 egg

1 tablespoon fresh squeezed lemon juice

1/4 teaspoon ground mustard powder

1/2 cup avocado oil

1/2 cup light olive oil

1/2 tablespoon garlic, minced

1 tablespoon rosemary, minced

1/2 tablespoon fresh basil, chopped

salt and pepper to taste

To make aioli:

In a food processor, process egg, lemon juice, and mustard powder.

Slowly add the avocado oil and olive oil while processing to fully emulsify.  When the oil has all emulsified and you have a creamy mayonnaise, add salt and pepper, and continue to blend

Add garlic, rosemary, and basil and process until smooth.

This link cut and paste it.  Amazing Chicken Pot Pie Paleo.  I have tried it. Loved it!





Check these two sites

My Spice Sage

Honeyville Food Products





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