15min Cut Off
Monkey bars 4 x 8m Straddle GM 2 x 13(+15s) 10min Cut Off Body-line Holds 2 x 60s c2w HS 2 x 60s 10min Cut Off Back Arches 2 x 13(+15s) Straddle GM Pancakes 2 x 13(+15s) 10min Cut Off Handstand 3 x 30-60s How to peel hard boiled eggs? My theory? When you pull the hot egg out from the pot, the yolk and white have yet to firm up completely (you can feel this when you try to peel a hot-from-the-pot egg compared to an egg that has rested or cooled a bit). By shocking it, you very rapidly cause the steam that has built up inside that air pocket to convert to water, instantly dropping to about .5% of its original volume. The still-malleable boiled egg moves in to fill its place. Read More OLY
20min Cut Off Clean & Jerk (from blocks) 4 x 3 15min Cut Off Front Squat 4 x 3 L Sit Hang 4 x 30s 10min Cut Off Sprints 5 x 100m Bent Arm Strength 1a) Muscle Ups 4 x 2-3@4313 1b) HSPU 4 x 3-5@4121 2) 20min Ring Routine Muscle Up x 2 + Forward Roll x 2 + L Sit + Sh.Stand + Ring Dips x 2 + Inverted Hangs + Back Lever + Front Lever 10 Uses for Coconut Oil
10 Uses for Coconut Oil That You Haven’t TriedJanuary 3, 2013 by Lauren G (Empowered Sustenance) A google search for “uses for coconut oil” bombards you with intimidatingly lengthy lists for this multi-purpose substance. Most likely, if you have coconut oil in your cupboard, you eagerly sing its praises to whoever (whomever? Whatever.) will listen. Just in case your coconut oil creativity is running low, here are some unusual uses for the beloved traditional fat: Shaving with Coconut OilIt’s January. I don’t have a boyfriend. Therefore, my legs will not see a razor until spring. But when shorts season demands it, I shave with coconut oil. To shave legs with coconut oil, keep a small container of it the shower. In the shower, use a damp washcloth to remove most of the water from your legs. Coat them with a thin layer of coconut oil (this works best when you can prop your legs out of the shower spray). I use about 1 tsp. per leg – a little does go a long way. And I haven’t had any issues with a clogged shower from the oil. Shave away, and don’t forget to rinse the razor often because the coconut oil can clog the blades. Once out of the shower, pat your legs dry. The coconut oil residue should leave your legs soft and moisturized, but you can massage on more coconut oil as a moisturizer, if you want. It makes your legs super glowy! Eat it FrozenYes, if these Coconut Oil Berry Delights sound weird. But trust me, they are delicious and the easiest way to get extra coconut oil in your diet. I make mine with raspberries or blueberries and honey. Yum-o! They taste like sherbet ice cubes. Oil PullingAdvocates of oil pulling, the process of swishing oil in your mouth, profess its powerful detoxing results. Some report that oil pulling has cured chronic diseases. Plus, it makes your breath fresh and teeth white. This oil pulling video will tell you everything you need to know about how to oil pull. Coconut Oil Whipped Moisturizer It’s so fluffy I’m gonna die! I add Sweet Orange essential oil to this recipe for whipped coconut oil moisturizer for fragrance. Use after bathing and keep a small container on your nightstand to massage onto dry hands. Coconut Oil ToothpasteI’ve been brushing with homemade toothpaste for months now, and I’m a convert. Here’s my recipe: mix coconut oil and baking soda into a paste. Add a few drops of peppermint essential oil and mineral drops, if desired. Done. Coconut Oil Chocolate CupsIt may seem like a job for Martha Stewart, but thesehomemade chocolate cups are surprisingly simple to prepare! You only need cocoa powder, coconut oil and raw honey or pure maple syrup. Fill with berries, ice cream, pudding and more! Coconut Oil French FriesWant to indulge in french fries? There’s no need to poison your body with toxic, refined vegetable oils! Try these Coconut Oil French Fries. Plus, because coconut oil is so stable, you can strain out the oil after frying and re-use it. It’s safe and healthy. Coconut Oil DeodorantTrade in your chemical-laden deodorant for a natural, moisturizing version made with coconut oil. It’s economical, simple, and perfect for sensitive skin! Coconut Oil MayonnaiseHere’s another way to substitute coconut oil for rancid, PUFA-laden vegetable oils. As a bonus, thisCoconut Oil Mayonnaise contains immunity-boosting probiotics! Coconut Oil Makeup RemoverSimply warm about a teaspoon of coconut oil between your finger tips, then massage onto your face to dissolve makeup. Be gentle while coaxing off mascara. Wet a washcloth with hot water, then wring out thoroughly. Place it over your face and then gently massage away the last traces of mascara. Repeat by wetting/wringing/wiping with the washcloth again, if necessary. 20min Cut Off
1a) Hang Snatch (from blocks) 4 x 3 1b) Box Jumps 4 x 5 15min Cut Off 2a) Hang High Pulls (from blocks) 3 x 3 2b) Sn. Grip 1st Pulls 3 x 3 3) Back Squats 4 x 3 Now, the real changes begin. You’ve purged the SAD foods from your life, and now your fridge, freezer, and pantry are empty, your pans and pots are gleaming and ready, and the menus at your favorite restaurants appear off limits. You know what not to eat, and the Primal Blueprint Shopping List shows you what you should be eating, but what’s next? How do you apply your newfound knowledge? How and where should you shop? Once you’re well-stocked, how do you begin to cook Primally? What equipment do you use and where do you get the proper recipes? And when you’re eating out, how do you make good choices? What do you tell the waiters? How do you navigate the nutritional minefield that is the modern restaurant menu? If it seems overwhelming, it’s really not.
Where to Shop First, go local. The closer you are to where your food is grown, raised, picked, caught, and/or slaughtered, the less time in transit it will take reaching you. Especially in the case of fruits and vegetables, with a few exceptions, nutritional content begins to wane as soon as it’s plucked from the plant or ground. Tomatoes shipped from Chile will taste worse and contain fewer nutrients than tomatoes grown ten miles from your city, every single time. Spinach leaves sitting in a big plastic tub in the deep dark confines of a Costco freezer for two weeks will be less nutritious than the mud-speckled spinach offered up by the gruff farmer from the next county over, no matter how crisp and green and triple-washed the Costco leaves appear. When it comes to food, time is nutrition. In the case of animal products, staying local means you can look the guy or gal who raised the animal whose remains (or whose eggs or dairy) you’re going to be consuming in the eye and learn about the food you’re paying good money for. Were the pigs pastured? Were the cows grass-fed? Were the hazelnuts that the chickens ate grown locally? Plus, by giving money directly to the farmer, you’re taking the place of the Whole Foods or whatever other specialty grocer who’d subsequently jack up the price; you’re cutting out the middleman, or at least one of them, and saving some money in the process. “Eating local” sounds hard, but with today’s bountiful, annual harvest of farmer’s markets, it’s getting easier and easier: If there’s truly nothing local nearby, the grocery store will do. Contrary to popular belief, Whole Foods does not have to be “Whole Paycheck,” so long as you stick to the perimeter of the stores – produce, meat, dairy, eggs, bulk bins – and avoid the inner aisles where most products are, admittedly, insanely overpriced. Traditional grocery stores, while unlikely to offer much in the way of pastured meat and local produce, are also fine choices with plenty of real Primal fare on hand; just stick to the perimeter as always. Consider getting a membership to a big box store like Costco. More and more, I’m finding that Costco is catching on to the demands of a health conscious consumer base and offering organic produce, meat, and other Primal-friendly products. I’ve even heard tell of big tubs of extra virgin coconut oil showing up in select Costcos! How to ShopThese are my tips for making your shopping trips bountiful and fruitful.
Meal PreparationCooking is easy, especially when you start with great ingredients. So, before you even begin to think about turning on that burner, get your workspace in order. My suggestions:
First, you have to realize that some places are simply not going to work out very well. The hot wing spot, the Chinese buffet, the pizza joint – these are not easy places to find Primal food. Prepare yourself to eat a lot of salads. But this just means you’ll have to branch out and try new types of food. Greek, Persian, Vietnamese, Thai, Indian, soul, Korean, Japanese, Mexican, Brazilian, Caribbean, and dozens of other cuisines await you. My favorite strategies for assuring the food I eat is Primal-friendly, wherever I am:
Thanks for reading, folks, and be sure to chime in with your successful strategies for shopping, cooking, and dining out. Hope your challenge is going well! Read more: http://www.marksdailyapple.com/action-item-2-shop-cook-and-dine-primally/#ixzz30wDfZYHg Woohoo! Its the first day of the new program and Yes, the PRIMAL challenge too!
So get on the horse and GIDDYAAAP! SAS (Straight Arm Strength) 20min AMRAP Planche Holds 4 x 10-20s Front Lever 4 x 10-20s 20min AMRAP Skin the Cat 3 x 3-5 reps Back Bridge Plank 3 x 30s 15min AMRAP Double Unders Practice Every stop earns 1 x 10m Bunny Hops Need some paleo breakfast ideas?Six days out of the week, my breakfast doesn’t meet the traditional preconception of breakfast food. That’s because I eat dinner or lunch leftovers for the majority of my morning meals, to save time and energy. In my life, it’s cook once and eat twice… or three or four times!
But sometimes I need to get out of my breakfast rut, and that’s when I reach for the the many paleo breakfast ideas I’ve collected over the years. Here are 100 healthy paleo breakfast ideas and recipes to get your day started out right. Paleo Breakfast Egg Recipes 1. Eggs baked in tomato cups, from Fed and Fit 2. Baked Eggs in Portobello Cups, from Paleo Spirit 3. Cauliflower, Spinach and Egg Breakfast Bread, from Going Cavewoman 4. Paleo Sausage Egg McMuffin, from Nom Nom Paleo 5. Paleo Scotch Eggs, from Stupid Easy Paleo 6. Eggs baked in bell pepper rings, from Stupid Easy Paleo 7. Acorn Squash Egg Rings, from A Calculated Whisk 8. Paleo Kale and Chive Breakfast Egg Muffins, from Ancestral Chef 9. Summer Ratatouille with Eggs, from Rubies and Radishes 10. Buffalo Chicken Egg Muffins, from Balanced Bites 11. Baked eggs with Paleo Hollandaise Sauce, from Against All Grain 12. Paleo Eggs Benedict over Coconut Flour Biscuits, from Hunt and Gather 13. Eggs Baked in Sweet Potatoes, from Inspired Edibles 14. Paleo Baked Eggs in Ham Cups, from Oh Snap Let’s Eat 15. Golden Eggs (shaken egg, then hardboiled. So cool!), from Pinterest 16. Egg Sliders with Sweet Potato “Buns”, from Will Crossfit for Food 17. Paleo Spaghetti Squash Egg Nests, from The Urban Poser 18. Eggs Baked in Avocados, from Fit Sugar 19. Carrot and Egg Paleo Breakfast Scramble, from Ancestral Chef 20. Spring Vegetable Egg Loaf, from Gourmande in the Kitchen 21. Eggs Baked In Butternut Squash, from Di Bruno Bros. (Cheese is optional) 22. Apple Streusel Egg Muffins, from Balanced Bites Paleo Breakfast Pancake Recipes 23. Ultimate Coconut Flour Pancakes, from me 24. Egg Foo Young (Spinach, Egg and Ham pancakes), from Nom Nom Paleo 25. Skillet Apple Pancake, from Health, Home and Happiness 26. Coconut Flour Pancakes with Gelatin, from me 27. Two Ingredient Banana Pancakes, from From Away 28. Paleo Coconut Flour Crepes, from Against All Grain 29. Flourless Pumpkin Pancakes, from me sharing at Wellness Mama 30. Plantain Coconut Pancakes, from The Healthy Foodie 31. Apple Pancake Rings, from Food Renegade 32. Curry Broccoli Fritters (so addicting!), from me 33. Almond Butter Banana Pancakes, from The Civilized Caveman 34. Lemon Raspberry Pancakes, from PaleOMG 35. Coconut Flour Apple Pancakes, from This Chick Cooks 36. Pannukakku (Finnish Breakfast Custard Pancake), from Seasonal and Savory 37. Paleo Chocolate Banana Pancakes, from A Girl Worth Saving Paleo Waffle Recipes 38. Macadamia Nut Waffles, from Against All Grain 39. Flourless Sweet Potato Waffles, from The Gracious Pantry 40. Coconut Flour Waffles, from Just Enjoy Food 41. 3 Ingredient Plantain Waffles, from Heath Nut Mama 42. Frozen Waffles for quick breakfasts, from Paleo Parents Paleo French Toast Recipes 43. Coconut Bread French Toast, from Real Food Forager 44. Bread-free Eggplant French Toast, from Healthy Diaries 45. Banana Bread Paleo French Toast, from The Civilized Caveman Paleo Breakfast Sausages and Meat Recipes 46. Sausage-Stuffed Paleo Breakfast Squash, from Jen’s Gone Paleo 47. Pear, Ginger and Turkey Breakfast Patties, from Food Renegade 48. Acorn Squash with Cranberry Sausage Stuffing, from Noshes and Nibbles 49. Paleo Chicken Apple Sausage, from PaleOMG 50. Crockpot Paleo Sausage Stuffed Peppers, from PaleoPot 51. Apple, Leek and Bacon Sausage, from And Here We Are 52. Paleo Sweet and Sour Meatballs, from Against All Grain 53. Turkey Meatballs with Spiced Apple Chutney, from Health-Bent 54. Crockpot Pine Nut Meatballs with Spinach, from Paleo Pot Paleo Breakfast Hot Cereal Recipes 55. No Oats Paleo “Oatmeal”, from me 56. Butternut Breakfast Porridge, from The Urban Poser 57. Paleo Maple-Nut Porridge, from The Domestic Diva 58. Sugar Detox Carrot Cake Pudding, from PaleOMG Paleo Breakfast Cold Cereal Recipes59. Cinnamon Crunch Paleo Cereal, from A Girl Worth Saving 60. Paleo Raisin Nut Crunch Cereal, from The Unrefined Kitchen 61. Tropical Paleo Granola, from Nom Nom Paleo 62. Five Ingredient Coconut Flake Cereal, from Holistically Engineered Paleo Breakfast Pastries, Biscuits and Muffins 63. Banana Ginger Bars, from me 64. Coconut Flour Cinnamon Breakfast Bars, from Real Food Forager 65. Blueberry Lemon Bars, from The Spunky Coconut (use coconut sugar as sweetener for Paleo) 66. Breakfast Biscuit Sandwiches, from PaleOMG 67. Breakfast Squash Bars, from Finding my Niche 68. “French Toast” Flatbread, from The Paleo Mom 69. Spiced Coconut Flour Biscuits, from me 70. Onion Herb Coconut Flour Biscuits, from me 71. Coconut Flour Coffee Cake, from The Coconut Mama 72. Simple Coconut Flour Muffins, from me 73. Paleo Honey Sweet Potato Bars, from Key Ingredient 74. Plantain Biscuits, from The Healthy Home Economist 75. Plantain Avocado Breakfast Bake, from The Healthy Foodie 76. Bacon and Chive Sweet Potato Biscuits, from PaleOMG 77. Paleo Biscuits and Sausage Gravy, from The Primal Food Blog 78. Sweet Plantain Drop Biscuits, from PaleOMG Paleo Breakfast Casserole Recipes 79. Stove-Top Creamy Chicken Casserole, from me 80. Paleo Breakfast Egg Casserole, from The Unrefined Kitchen 81. Sausage, Leek and Asparagus Breakfast Casserole, from PaleOMG 82. Paleo Sausage and Sweet Potato Breakfast Casserole, from Plaid and Paleo 83. Tex-Mex Paleo Casserole, from Popular Paleo 84. Blueberry French Toast Casserole, from Elena’s Pantry (use your choice of paleo bread) 85. Chili Chorizo Cauliflower Casserole, from PaleOMG Paleo Breakfast Wraps and Tortillas 86. Grain Free Flatbread, from me 87. Coconut Flour Wraps, from Clark|Pharm 88. Cauliflower Wraps, from me 89. Plantain Tortillas (egg free), from Fresh Tart 90. Plantain Tortillas (with egg), from zenbelly 91. Plantain Flabread, from Purely Twins Paleo Breakfast Hash Recipes 92. Kielbasa and Cauliflower Hash, from The Spunky Coconut 93. Rutabaga Hash Browns with Pulled Pork, from Paleo Spirit 94. Potato-Free Corned Beef Hash, from Holistically Engineered 95. Paleo Brussels Sprouts Breakfast Hash, from Food for My Family 96. Skillet Sweet Potatoes with Eggs, from An Edible Perspective 97. Apple, Butternut Squash and Bacon Hash, from The Urban Poser 98. Spaghetti Squash Hash Browns, from me 99. Celeriac Hash Browns, from Gutsy 100. Jicama and Butternut Hash, from The Healthy Foodie Reference: http://empoweredsustenance.com/paleo-breakfast-ideas/ This is the final day of benchmarking. If you have not benchmarked yet or would like to finish them off (especially if you are away over the weekend, then please endeavour (I have no idea why I used that word) to finish them off today!
Benchmarks for today Sprint 100m or Row 250m - (these will be run as a best of 4 attempts) 50 Burpees or 5 min whatever comes first. This is to be run on Sunday at 11.30am. So if you are not here, then this is when you do it! Benchmarks to Complete
Max Effort on each Scoop Hold Handstand Hold Muscle Ups/ Pull Ups/ Ring Rows HSPU/ Pike HSPU/ Push Ups Complete any other benchmarks that you have missed from other days
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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