Categorized as: RECIPE

Recipe: Loaded Paleo Nachos

  1. Nacho “Chips”
  2. -1-2 large sweet potatoes
  3. -Dash Himalayan sea salt
Spicy Chipotle Chicken
  1. -2 organic chicken breasts
  2. -1 tsp extra-virgin olive oil
  3. -1/4 tsp chili powder
  4. -1/4 tsp cayenne pepper
  5. -1/4 tsp garlic powder
  6. -1/4 tsp onion powder
  1. Click here
Homemade Salsa
  1. Click here
Optional Toppings
  1. -1 jalapeño, diced
  2. -3 tbsp scallions, diced
  3. -Any other desired nacho toppings
  1. Nachos
  2. Preheat oven to 375 and line baking sheet with foil
  3. Slice sweet potatoes thin, using mandolin
  4. Spray baking sheet, lay sweet potatoes down, and bake until crispy
  5. Remove, let cool, and place on plate
  1. Cut chicken into bite size pieces
  2. Combine spices and coat chicken with the spice mix
  3. In a skillet, heat oil and add chicken and cook until fully cooked
Everything Else
  1. Place sweet potato chips, or chips of choice, on plate
  2. Top with chicken, guacamole, salsa, scallions, jalapeños, and any other desired toppings

Paleo Chicken Tortilla-less Soup


1. Preheat your oven 375 degrees Fahrenheit (350 for convection). Place your chicken breasts in a large baking pan, and pour one tablespoon of oil over all, coating well. Sprinkle your fajita seasoning over the chicken, coating well, and place in the oven. Cook for about 30-45 minutes (depending on the size of the chicken pieces) until cooked through and liquid from chicken runs clear. Using two forks, shred the chicken (while this is not so easy to do while the chicken is hot, I find I get a better “shred” if I do so while the chicken is still hot). Alternately, you can just chop the chicken into small pieces.

2. Meanwhile, in a large dutch oven over medium heat, melt the remaining 2 tablespoons of oil, and when hot, add in the onions. Cook until onions are translucent, about 4-6 minutes.  Finish reading directions & get ingredient list here…

Thursday, August 27th, 2015


A) Weighted Pushup – Build Up to set of 5 Reps

B) 12 Minute AMRAP:

  • 1 Burpee, 1 Pullup, 1 DB Box Step Up


coming Friday…


30 Minute AMRAP:

  • Bench 1 Rep (90%)
  • Deadlift 1 Rep (90%)
  • Press (1 Rep 80%)

5 Tips & Recipe: How to Make the World’s Best Dark Chocolate Covered Bacon

Chocolate + Bacon = Love. It’s the perfect couple. So sexy. So delicious. What are you waiting for?!

I used a Lindt Chocolate bar with 90% cacao content. Feel free to use whatever you want. Next time I may go with 100% and add a little honey (if you try this please let me know how it turns out!).

The process is fun and can be done quickly too. I’ll run down the ingredients, instructions and some tips so you can create the world’s greatest dark chocolate covered bacon!  Click here for the details.

This recipe has been slightly changed from the recipe inside one of my favorite cookbooks, The Paleo Recipe Book.


Tuesday, June 30th, 2015:

Mental Toughness


4 Rounds For Time Of:

  • 27 Box Jumps (24″)
  • 20 Burpees
  • 11 Squat Cleans (145lbs)

30 Minute Cap

No Score


coming Wednesday…

Mental Toughness

A) Power Clean & Jerk – One Rep Max
B) 5 Sets Each 30 Second Max Reps:


  • KB Hybrid Swings (70/53)
  • Deficit Push Up (45/25)


30 Seconds Off After Each Movement

Score = Power Clean & Jerk Load

Paleo 5 Minute Muffins – High Protein, Grain Free, Sugar Free!

I make these all the time, so easy and delicious!

Prep time:  5 mins

Cook time:  8 mins

Total time:  13 mins

Serves: 24 mini muffins


  • 1 cup any nut butter ( I have used cashew & almond)
  • 2-3 VERY ripe bananas w/ lots of black spots
  • 2 eggs (I have also tried a chia/flax egg, and while very delicious, the texture is more moist and they do not rise as high)
  • 1 teaspoon vanilla
  • A tablespoon or two of honey to taste. This amount here greatly depends on personal taste and the sweetness of your bananas.
  • ½ teaspoon baking soda
  • 1 teaspoon apple cider vinegar



  1. Preheat oven to 400 degrees.
  2. Place all ingredients into a blender or food processor.
  3. Blend until well mixed: batter will be sticky.
  4. Pour batter into a greased mini muffin tins.
  5. Bake in a 400 degree oven for 8 minutes or so, slightly longer with chia eggs. I am sure you could use regular muffins too, but you will have to increase the cooking time to 12-15 minutes.

Recipe here on Pinterest


Thursday, June 25th, 2015:


A) Hang Power Snatch to Full Snatch – 15 Minutes

B) 12 Min AMRAP:

Start with…1 KB DL, 1 KB SDHP, 1 KB Swing (Russian), 1 Burpee

Increase by 1 Each Round 2222, 3333, 4444, 5555…

No Score


coming Friday…


A) Pullup Practice 10 Minutes – Sets of 5

B) Weighted Pushups 5×5 (use the same weight)

C) 2 Minute Intervals: Quality predicts speed

  • Push Ups
  • Run
  • Situps
  • Med Ball Cleans

Rest 3 Minutes – REPEAT

No Score


Recipe: Sweet Potato Bacon Cakes

Got a craving for hash browns to go with your eggs in the morning? Why not make your own, and kick the flavor up a notch with these sweet potato bacon cakes! The potatoes are cooked first to bring out their natural sweetness, and then mixed with just a few ingredients – onions for a slightly crunchy counterpoint, bacon for that irresistible flavor, and an egg to bind everything together. A few minutes to crisp up in the pan, and they’re done!


1 lb sweet potatoes, quartered;
4 slices of bacon, chopped;
3 green onions, sliced thinly;
1 egg;
Sea salt and freshly ground black pepper;
Paleo cooking fat


Place the sweet potatoes in a large saucepan. Add cold water to cover, and bring to a boil; then lower the heat and let simmer until the potatoes are fork tender, about 5 to 8 minutes.
In the mean time, fry the bacon in a skillet placed over medium-high heat until crispy. Set aside.
Smash the potatoes in a large bowl. Shred and add the cooked bacon as well as the onions and egg. Season to taste with salt and pepper.
Form four patties using the sweet potato mixture.
In a large skillet placed over a medium-high heat, melt some cooking fat and fry the potato cakes until the outsides are golden and the insides are heated through, about 4 minutes per side. (1)

Saturday, May 16th 2015:

Closed – Mason 5k

Join us or run a 5k from home

coming Monday…

A) 10 Minute EMOM:

  • 1 Hang Snatch into 1 Full Snatch

Add weight when possible

B) 10 Minute EMOM:

  • 4 Burpees
  • Max OH Squats (95/65)

Score total OH Squats

Paleo Chocolate Chip Cookie Bars

Nothing beats the smell of cookies baking in the oven. It fills the kitchen with a sweet aroma that makes your mouth water. You start counting down the seconds until you get to grab them out of the oven and take a bite.


  1. 2 1/2 cups almond flour
  2. 1 tsp baking soda
  3. 1/2 tsp salt
  4. 2 tsp vanilla
  5. 2 large eggs
  6. 1 tbsp almond milk
  7. 1/4 cup melted coconut oil
  8. 1/3 cup maple syrup
  9. 1/2 cup chocolate chips



  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix together the flour, baking soda, and salt.
  3. In a separate bowl, mix together the vanilla, eggs, almond milk, oil, and syrup. Then add to the dry ingredients and stir well with a hand mixer. Fold in the chocolate chips with a spatula.
  4. Pour mixture into greased 8×8 baking pan, smoothing out to even. Bake for approximately 20 minutes or until the top is golden brown. (1)


Have you seen the new set up yet?

Have you seen the new set up yet?

 Tuesday February 10th, 2015

A) Broad Jump Testing-Max Distance

B) Skill: 4×15 Plated OVH Lunges

C) 3 x 300m Runs: Rest 1 min

C) 3x 400m Rows: Rest 90seconds

coming Wednesday…

A) Hand Stand Pushups 6×5

B) 30 Burpee Pullups for Time (5min cap)

C) “Karen”150 Wallballs for Time (12min cap)