Tagged as: squat

Keep Calm and Eat Paleo

CrossFit alone will not suffice! I say that again, CrossFit alone, or any exercise program for that matter, will not suffice by itself. You would be crazy to do CrossFit day in-and-day out expecting not to see results. That’s the reason you push yourselves so hard everyday. You expect to see the fruit of you labor!

With that said you are doing yourself an injustice if you aren’t atleast thinking about the quality of your food intake. I find that if you deal with the quality of your food, you never have to deal with the quantity. Now that’s a reason to start eating healthier.

Don’t sabotage your results. You have one hour in the gym to get things right, and 23 hours in the day to screw them up. Make the right choices!


Today’s Workout (Thursday, May 31, 2012)

Skill: Clean Progression & Front Squats


3 rounds for time-
20 Front Squats (135/95)
20 Situps to Squats
200m Sprints (run)

-Score: Total Time to complete

Paleo Recipe: Paleo Bars


  • 3 Tbs coconut oil
  • 1/4 cup carob powder or cocoa (optional)
  • 1/2 cup ground nuts (almonds, hazelnuts)
  • 3/4 cup unsweetened shredded coconut
  • 1 Tbs raw honey (optional, add more to taste)
  • parchment paper


  1. Melt the honey and coconut oil in a saucepan over medium heat.
  2. Once combined, add the carob, ground nuts and coconut and mix together.
  3. Pour mixture onto a small baking sheet covered in parchment paper.  Form into a square when cool enough to touch.
  4. Refrigerate until hardened. Cut into 4 servings.

Today’s Workout (Wednesday, May 23, 2012)

Strength: Back Squat 5 x5


“Double Baseline”

800m Run

80 Squats

60 Situps

40 Pushups

20 Pullups

Go Do Work!

Courtesy of CrossFit Lisbeth

What do you want more of? Just stop for a minute, think, and decide what you want more of in your life. More PR’s? More success? More love? More friends? Surely you have enough rudeness, enough hate, enough complaining, enough enemies — right?

So go be what you want. Become that which you seek.

If you want more success and more love? Work harder, love more. The race is never won by the bitter and the sideline sitter. Get up, get your hands dirty, make your brain tired. Sweat, think, love.

The map to what you want is already in your hands. The path is already under your feet. You have just failed to really commit to it yet. Stop waffling, stop waiting, stop worrying about the hurt and the cost. Our anticipation of pain is always worse than suffering itself.

Emerson once wrote: “The day is always his who works in it with serenity and great aims.”

Go work. Good things will come.

-Christina and Big Whiskey. Absolutely amazing!

Today’s Workout (Saturday, May 19, 2012)

Virtuosity: “Air” Squat


Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post total time.

(Time Cap 22minutes)

Learn more about Manion and who he was HERE.