Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 110411.

"My butt looks better..... no, MY butt looks better!" Jill and Mickey lookin' fit after all those lunges!

5 Rounds of

100 m Lunge,and 100m Sprint back.
90 sec rest between rounds

Five rounds for time of:

95 lb Overhead squat, 10 reps
20,24" box jumps.

Join us for Friday Night Bowling at Eastlake Tavern at 8:30pm!!! There is a theme ..... 80's... so wear your best parachute pants and leg warmers and come have a fun night with your CrossFit Chula Vista family! Pitch in $10 and you get bowling and beer. Be there..... we will have a RAD time!





WOD

For total reps, use a running clock
1 minute Sumo deadlift high pull (95#/65#)
20 seconds Double unders
40 seconds Sumo deadlift high pull
20 seconds Double unders
30 seconds Sumo deadlift high pull
20 seconds Double unders
20 seconds Sumo deadlift high pull
1 Minute of Double unders

Happy 9:00 Crew


Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

5 rounds
Rest 3 min between lifts
Back squat 3-3-3-3-3

For REPS
AMRAP in 10 minutes:
Jump Rope Double Unders
Every time you stop, do 20 Hollow Rocks
Record total number of Double Unders and Hollow Rocks.

Giselle cheering on her mommy, Perla!

Endurance:

Max Effort Hill Sprints “At Speed"
Run 5 x max effort, rest 2:00 between each round.

So..... we are into our second week of the 45-Day Paleo Challenge. How are you doing?? Any questions, comments, how can we help?? Are the recipes giving you new ideas and choices? Please comment and let us know how we can help maintain our focus.

Spicy Breaded Pork Chops:

* 2 tsp cayenne pepper
* 3 Tbs olive oil, divided
* 1 1/2 cups almond flour
* 4 pork chops (6 oz each)

1. Mix cayenne pepper and 2 Tbs olive oil in a shallow bowl and coat both sides of each pork chop.
2. Pour almond flour into a shallow pan and dip both sides of each pork chop in almond flour until covered.
3. Heat 1 Tbs olive oil in a skillet over medium heat. When pan is hot, cook pork chops on both sides until fully done.



WOD:

3 rounds
9-6-3x reps
Power clean (155#/105#)
Thruster (155#/105#)

Got a Sweet Tooth? Try these Paleo Pumpkin Muffins:
* 1½ cups almond flour
* 3/4 cup canned pumpkin (or cook and puree pumpkin yourself)
* 3 large eggs
* 1 tsp baking powder
* 1 tsp baking soda
* ½ tsp ground cinnamon


* 1½ tsp pumpkin pie spice
* 1/8 tsp sea salt
* 1/4 cup raw honey (optional)
* 2 tsp almond butter
* 1 Tbs sliced almonds

1. Preheat oven to 350℉.
2. Coat 6 muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
3. Mix all ingredients and pour evenly into tins.
4. Bake for 25 minutes on the middle rack.
5. Sprinkle almonds on top immediately after taking them out of the oven.


Coaches Britt and Melissa with power tools! The expansion begins!!
WOD:

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Front squat 2-2-2-2-2-2-2-2-2-2 reps

Post load(s) to comments.

RECIPE OF THE DAY: Almond Flour Pancakes
* 1 cup almond flour
* 1/2 cup unsweetened applesauce
* 1 Tbs coconut flour
* 2 eggs
* 1/4 cup water (consider soda water for slightly fluffier pancakes)
* 1/4 tsp freshly grated nutmeg
* 1/4 tsp sea salt
* coconut oil
* fresh berries

Instructions

1. Combine almond flour, applesauce, coconut flour, eggs, water, nutmeg and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
4. Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
5. Add more oil to the pan and repeat with remaining batter.
6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.


WOD
"Diane"
21-15-9- reps of :

225lb Deadlift
Handstand push-ups.

Paleo Spaghetti:

This can be made for dinner and then packed and used as leftovers for lunch. For best results, use lean beef or turkey, and add Italian Seasoning if desired.

* 1 lb ground beef or turkey
* marinara sauce (1-2 cups)
* one spaghetti squash
* 1 Tbsp olive oil
* 1-2 cloves crushed garlic

Instructions:

1. Brown the meat in the olive oil using a large skillet. Once the meat is cooked add the marinara sauce.
2. Stir and bring to a simmer.
3. Toss in the crushed garlic before serving.
4. For the spaghetti squash: Preheat the oven to 375 degrees.
5. Split the squash lengthwise, then dig out the seeds.
6. Place both halves face down on a baking pan, add 1/4 cup of water.
7. Bake for 30 minutes.
8. Dig out the squash with a fork and add to your skillet with the meat.
Enjoy!





WOD
21-18-15-12-9-6-3

Squats
Knees to Elbows
Push Ups

Carrot/Banana Muffins:

* 2 cups almond flour
* 2 tsp baking soda
* 1 tsp sea salt
* 1 Tbs cinnamon
* 1 cup dates, pitted
* 3 ripe bananas
* 3 eggs
* 1 tsp apple cider vinegar
* 1/4 cup coconut oil
* 1 ½ cups carrots, shredded
* ¾ cup walnuts, finely chopped
* Muffin paper liners


1. Preheat oven to 350℉.
2. In a small bowl, combine almond flour, baking soda, salt and cinnamon.
3. In a food processor, combine dates, bananas, eggs, vinegar and oil
4. Transfer mixture to a large bowl and blend until completely combined.
5. Fold in carrots and walnuts.
6. Spoon mixture into paper lined muffin tins.
7. Bake at 350° for 25 minutes.



Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.