Sunday 161023

5 Rounds for time:
20 Kettlebell swings 35#(26#)
30′ Handstand walk

Post time to comments or BTWB

A sauce that is good for anything! Thank you Clara

A sauce that is good for anything! Thank you Clara

It is GREAT to have a base recipe of sauces that you can put on virtually anything!  The following Pesto recipe, from Clara Wisner at rEvolutionary Lifestyle, can be put on spaghetti squash, pasts, salads, or just spoon it into your mouth it is so delicious!  You can see the full recipe and blog post here


Ingredients (for the chicken)

  • 1-2 lbs of organic, pastured chicken breasts (just depends on how much meat you want)
  • juice of two lemons 
  • 1/4 cup olive oil
  • sea salt and pepper to taste

Ingredients (for the sauce)

  • 2 cups packed basil leaves 
  • 1/2 cup pine nuts 
  • 3 TBSP olive oil
  • 2 TBSP lemon juice
  • Salt and Pepper to taste
  • Optional: 1/2 cup grated hard parmesan cheese 


  • cut raw chicken breasts into one-inch strips 
  • place all other ingredients in bowl and coat chicken strips in marinade 
  • Cover bowl and leave in the fridge for at least 2 hours, but up to one full day. 
  • Grill, pan fry or bake chicken strips until cooked all the way through. 
  • Place all ingredients for sauce in food processor and process until smooth. 
  • May need to add more olive oil to smooth out texture 


  • Yoga!!! Today!!! 11am – come on in and let Kacey get you bendy!
  • Everyday Warrior starts this Friday.  If you do not know the details, look at yesterdays blog entry
  • Both Joel and Amelia are looking to sell their spots in the Turkey Challenge, if you are interested, seek them out at the gym or mention it on comments!


Sunday 161016

Every minute on the minute, alternating x 24 minutes:
1) 50′ Prowler push
2) 20 Ab-mat sit-ups
3) 15 Box jumps, 24″(20″)
4) 8 DB snatch, alternating, 40#(25#)

Post results to comments or BTWB

A twist on the traditional chicken noodle soup.

A twist on the traditional chicken noodle soup.

I have to re-post this recipe from our very own Maddie Berky and her @madwellness Facebook page.  This is so simple and lemon dill flavor makes it unique! PS – I am sure you could make this, slightly different in a regular crock pot as well.

Lemony Dill Chicken & Veg Soup

• 2 quarts chicken or bone broth
• ~ 4 cooked chicken breasts shredded or chopped
• 1 medium onion
• 4 carrots
• 1 delicate squash
• 1 fennel bulb
• 1 little carton of mushrooms l
• ~ 1/4 c fresh dill
• 1/2 lemon
• S&P to taste


• Turn instapot to sauté. Throw in 1T @omgheebutter (cause it’s the yummiest) and sautée chopped onion and seeded and sliced delicate squash and a little salt. Cook until just starting to soften. Turn off your instapot.

• Coarsely chop all other veggies and add them to the instapot, along with chicken, coarsely chopped dill, lemon (squeeze it first then throw it in), ~ 1t salt, and broth.

• Turn instapot to manual high pressure for 5 min.

• Once done allow pressure to release naturally, or say “F*ck it” and release it via the vent (while stressing your adorable dog out just slightly….”

• Bam. Delicious fall soup readily accessible. AKA: the best kind of soup

– We will have class at 7am today.

-Our athletes did AMAZING yesterday in the Pound for Pound competition, congratulations!


Sunday 161002

7 Rounds for time:
7 Thrusters, 95#(65#)
7 Pull-ups

Post time to comments or BTWB

Snack in a glass!!

Snack in a glass!!


Are you tracking your macros? Do you need lots of protein but don’t have many carbs or fats left?  Then this is your treat!!!  You can see the full recipe here



  •  1 cup (8 fl oz) Water
  •  1 scoop Vanilla Protein of your choice (ideally low in carbs)
  •  1/4 package Sugar Free Lime Gelatin Dessert
  •  1 packet of Stevia
  •  1/2 fruit (2-1/8″ dia) Lemon


1. Combine protein, water, Stevia and jello mix in a blender
2. Cut and squeeze the juice of the half lemon into the blender as well
3. Add ice little by little and blend until an icy consistency is reached
4. Pour in a bowl or cup and eat with a spoon! Or better yet, put it in a martini glass and feel real fancy!


  • Keep an eye on the schedule next weekend as we will be closed BUT we will have fitness options for you!

Sunday 160918

5 Rounds for time
Run 200 Meters
10 Burpee handstand hold for 3 seconds

Post time to comments or BTWB




It’s squash season!!! There are so many ways that you can dress up this delicious vegetable-like fruit (yep, it’s technically a fruit).  This recipe comes to us courtesy of and adapted to zone/paleo.


  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper


  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F

Sunday 160911

50 reps of the following for time:
1 Sit up
1 Handstand kick up and hold for 5 seconds
1 Air squat

Post time to comments or BTWB



COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236


1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off


1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.


-YOGA…..TOMORROW…..11AM – great recovery for those back squats!!

Sunday 160904

5 Rounds for time:
3 Power snatch, 165#(115#)
10 Burpee pull-ups

Post reps to comments or BTWB

Never let go of summer!!

Never let go of summer!!

Summer isn’t over yet people!!! There is still time for BBQ!!! This recipe is from one of my favorite new macro-based blogs The Epicurian Bodybuilder.  This recipes’ macro breakdown includes BOTH the meat AND the slaw.


Macros for whole recipe: Protein 141g/Fat 14g/Carbs 14g/Calories 745


1 tablespoon light brown sugar

1 ¼ teaspoons salt

black pepper to taste

1 teaspoon paprika

1 lb skinless chicken breasts

1/3 cup apple cider vinegar or red wine vinegar

1 tablespoon ketchup

2 large cloves garlic, minced

1 teaspoon Sriracha (optional)

2 cups kale coleslaw mix or cole slaw mix


1. Preheat the oven to 375 F degrees (190 C). In a small bowl, mix ½ tablespoon brown sugar, salt, pepper, and paprika.

2. In a large baking dish, place the chicken breasts and rub with the spice mixture; cover with foil. Roast until cooked through, 35 to 40 minutes. Transfer the chicken to a cutting board and let cool slightly (keep the baking dish with the pan juices). Reduce the oven temperature to 275 F (135 C) degrees .

3. In a medium bowl, whisk the vinegar, ketchup, garlic, Sriracha and the remaining brown sugar and  about ¼ tsp. each salt and pepper for the sauce.

4. Shred the chicken and then add ½ of the sauce and coat chicken. Cover with foil and place in the oven until the chicken is heated through, about 15 minutes.

5. Toss the coleslaw mix with the remaining sauce. Pile the chicken on buns (I used a brioche bun) and top it with the slaw or eat it with just the slaw. 


-Labor Day there will be classes at 9am and 11:30am, with Open Gym from 10am – 11:30am


Sunday 160828

For time:
5 Rope climbs
25 DB snatch, alternating 40#(25#)
25 Ab-mat sit-ups
4 Rope climbs
20 DB snatch, alternating 40#(25#)
20 Ab-mat sit-ups
3 Rope climbs
15 DB snatch, alternating 40#(25#)
15 Ab-mat sit-ups
2 Rope climbs
10 DB snatch, alternating 40#(25#)
10 Ab-mat sit-ups

Post time to comments or BTWB

Perfect side dish for anything!

Perfect side dish for anything!

BRUSSEL SPROUTS SLAW – courtesy of Paleo Comfort Foods


  • 1 cup pecans, toasted
  • 1/2 pound bacon, cut into small pieces
  • 1/4 cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1 1/2 pounds brussel sprouts, trimmed
  • 2 green onions (scallions), sliced on the bias
  • salt and pepper


  1. (if your pecans aren’t already toasted, then simply heat a large skillet over medium heat, toss your pecans in, and toast until fragrant, being careful not to burn)
  2. In a large sauté pan or skillet, cook bacon until crispy. Remove the bacon from the pan, saving the bacon grease (if you have loads of bacon grease, pour some off and save for future use). Crumble up the bacon and set aside.
  3. In a small bowl whisk mustard, vinegar, and lemon juice together
  4. Using the 1/8 or 1/4 inch slicing disk on your food processor, slice the Brussels sprouts.
  5. Heat the skillet (the one with the bacon grease) over medium heat, and add the sliced Brussels sprouts, sautéing until softened and slightly browned.
  6. Pour the mustard/vinegar/lemon/olive oil mixture over the sprouts, stirring to combine. Mix in 1/2 the pecans, bacon and scallions. Season with salt and pepper to taste.
  7. Place slaw in a serving dish and serve with the remaining pecans on top.

**To make this recipe more macro friendly, you could decrease the olive oil and elminate the pecans, but DON’T eliminate the bacon because why would you do that??**

Sunday 160821

40-30-20-10 Reps for time:
One legged squat, right leg
One legged squat, left leg
Kettlebell swing, 24kg(16kg)

Post time to comments or BTWB



PALEO/ZONE BLUEBERRY MUFFINS – an oldy but a goody!


  • 3 eggs – 3P
  • 3 level scoops protein powder – 9P
  • 1.5 cups mashed sweet potato or canned if you can find it – 9CHO
  • 1 cup blueberries – fresh or frozen – 2CHO
  • 2 TBSP coconut flour – 1CHO
  • 1 TBSP coconut oil – 9F
  • ¼ c slivered/sliced almonds – 3F
  • ¼ tsp baking soda
  • 2 tsp vanilla
  • cinnamon – as much as you like


  • Pre-heat oven to 375 degrees
  • Mix all ingredients except blueberries (if fresh), really well, then fold in blueberries.
  • Line 12 muffin tin with reusable silicon liners and fill each cup about ¾ full.
  • Bake for 30-35 min.

Ta-da, each muffin = 1P, 1CHO, 1F


Sunday 160813

Tabata This:
Pull ups
Air Squats
Ab mat sit ups
Push ups
*Complete all 8 intervals of a movement before moving on to the next movement. Score is lowest interval for each movement.

Post reps to comments or BTWB

Thank you to everyone who took time out of their day yesterday to make this event possible!

Thank you to everyone who took time out of their day yesterday to make this event possible!  Not everyone was pictured here.

For those of you who were able to enjoy some of the delicious Progressive Paleo food yesterday at the competition, you probably got a tasty paleo tortilla on the side.  If you were wondering how you can make something just as good, here is a recipe from Stupid Easy Paleo that holds its own!  See full recipe here

Serves: Three 8″ tortillas
  • 2 eggs
  • 1 tsp (5 mL) melted ghee (sub: melted coconut oil)
  • 1 tbsp (15 mL) water
  • ¼ cup (33 g) arrowroot powder
  • 1 tsp (3 g) coconut flour
  • Pinch sea salt
  • *If making crepes for a sweet application, add ¼ teaspoon vanilla extract
  1. Crack the eggs into a medium-sized bowl and whisk in the melted ghee and water.
  2. Add the dry ingredients—arrowroot, coconut flour and salt—and beat well to combine.
  3. In a small (8″) skillet over medium heat, pour in about ⅓ of the batter and immediately roll it around to evenly coat the bottom. The tortilla should start to pull away from the edges as it cooks.
  4. Cook for 1 minute on each side.
  5. If saving for later, cool completely and store in a plastic bag or airtight glass container.

Have any of you made paleo tortillas? If so, what recipe has worked best for you?


  • YOGA – TODAY – 11AM!!!
  • Thank you to all of the participants and volunteers for the Femme Royale!




Sunday 160807

As many rounds as possible in 5 minutes of:
10 Dumbell hang power cleans 40#(25#)
30 Double unders
rest 2 minutes and then repeat
*score is total rounds in each 5 minute window

Post score to comments or BTWB

Congratulations to Jen Wiman-Rader who got married last week!!! You will also see Lisa D. and Ceresa in this picture as fully supportive brides maids. We are so happy for you Jen!

Congratulations to Jen Wiman who got married last week to John Rader!!! You will also see Lisa D. and Ceresa in this picture as fully supportive brides maids. We are so happy for you Jen!

CARB-FREE Cheddar Biscuits!!

Let’s be clear, carbs are great, but when tracking your macros, it is hard to find an item that is solely Protein/Fat when your carbs have been consumed for the day.  HERE IS YOUR SAVIOR! This recipe comes to us courtesy of The Macro Experiment and you can see the full recipe here

170 kcal — 6F / 0C / 29P (for ENTIRE recipe)

– 6 room temp egg whites (from real eggs, not carton)
– 14g low fat cheddar cheese
– a pinch of stevia
– 1/2 tsp garlic salt
– 1/2 tsp table salt
– 1 tsp cream of tartar

1. Make sure eggs are at room temp. Preheat oven to 350 degrees.
2. Separate egg whites from yolk and place egg whites only in the mixing bowl.
3. Mix egg whites and cream of tartar on highest speed with an electric mixer and whisk attachment for about 2 minutes (I use a kitchen aid stand mixer) until high peaks are formed.
4. Sprinkle stevia, garlic salt, and sea salt on top of the egg whites and GENTLY fold into the egg whites. Do NOT over mix.
5. Using a spoon or small ice cream scooper, scoop 2-3 inch round “biscuits” onto sprayed baking sheets. You should be able to get 22-25 biscuits from this recipe.
6. Sprinkle a little low fat cheddar cheese on top of each biscuit.
7. Place in oven and bake for 10-15 minutes. As ovens heat differently, make sure and check for when biscuits are golden brown in color (as pictured). This is when you know they are ready! Enjoy and feel free to eat all the biscuits without any guilt! 😛