Ahh, the back squat. A great tool to develop strength. I am thinking of the movember crew and I acknowledge you all for your effort put in on prostate cancer research, I hope everybody was generous with the donations and thank you all for rocking the furry upper lip, we all got to witness some pretty sick mustaches! I saw a few that would put Bert him self to shame. Nice work gentlemen!

December is here. We have a few weeks ahead to really stick to the paleo diet. Let's get those logs posted to the comments section. The holidays are tough with all the different meals at most gatherings. For me I find myself saying ah, its the holidays who cares this little bit of cake won't hurt, another rum & eggnog won't hurt! Then I find myself on the scale in the New Year saying oh God what have I done.
Here's some pic's of some paleo foods that you may wanna stick to over the season, it requires effort in making them, however it truly sucks trying to shed the extra pounds off and watching performance drop cause of lack of integrity over the holidays!
CFP

Tuesday's WOD:

Warmup:
1/2 "Navy Seal"
500 metre row
25 thrusters
15 pullups

Technique: The Back Squat

Workout:
Back Squat 10, 8, 6, 6, 3, 1, 1, 1 Reps Max Weight

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1. Hey CFP...do you have the whole recipe for that chicken crust? Looks interesting.
   Posted by WhiteTrash   on  12/01   at  09:00 AM
2. It looks CFP is implementing the more intense warm-ups Patty was talking about. So everyone needs to do the pre-warm-up. I'd prefer to call 1/2 Navy Seal a "pre-WOD hit"
   
   If you come in to the box right at class time do not go flat out on these types of "warm-ups".
   Posted by Prof   on  12/01   at  09:13 AM
3. i think the food pics are BK's creations .. he has posted some on his facebook... i think he should open a paleo restaurant!
   Posted by zola   on  12/01   at  10:12 AM
4. I have to admit, i did not do very well with the diet this week. Those paleo food pics look good. What about posting paleo recipes to the nutrition section of the website for all to see and add to?
   Posted by c-dub   on  12/01   at  10:46 AM
5. Hey Coach!
   Can you tell me the Dirty 30 workout? I need to get it done and tonight is THE night!
   Thank you
   Posted by momma bear   on  12/01   at  11:26 AM
6. added the Paleo Chicken Crust to the Nutrition section. I don't really have recipe's i just use what I think will work. I did my best.
   Posted by TheBK   on  12/01   at  12:50 PM
7. Dirty 30 - V.2
   
   30 GHSU's
   30 36/30" Box Jumps
   30 Overhead Squats (95/65lbs)
   30 Foot Rope Climb (4x up the rope)
   30 Alternating Pistols (15 a-side)
   30 Push Jerks (95/65lbs)
   - No Racks
   Posted by TheBK   on  12/01   at  12:57 PM
8. hey guys, i made lumber some pretty tasty paleo prawn cakes with pan fried baby bok choy a couple days ago and have made some bison/beef meatballs in coconut curry sauce that was pretty tasty. lemme know if you're interested:). B (ps: missing the gym like crazy, between being social, being sick and doing these damn report cards i haven't been in, see you tonight maybe if i can drag my ass out of the house!
   Posted by bradleah   on  12/01   at  02:18 PM
9. B also made egg noodles to go with our stirfry last night made from just egg. They tasted awesome had the appearance of noodles but were just fried egg. That is one I definitely reccommend and it is definitely filling and a great option for vegetarians (as long as they eat eggs). Nice work B. The prawn cake balls were one of the best tasting things I have eaten ever.
   Posted by Lumber   on  12/01   at  02:54 PM
10. recipes please Bradleah! esp for the prawn things!
    Posted by zola   on  12/01   at  03:09 PM
11. Where can I get a jacket like Burt's?
    Posted by Darth Erkel   on  12/01   at  07:36 PM
12. Erkel, check sheppy's closet.
    Posted by Koala   on  12/02   at  09:34 AM

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