Saturday 170624

For time:
1.5 Mile run
150 Burpees
1.5 Mile run

Partner version “Riley”
Working in teams of two, complete the following for time:
Run 1 1/2 miles, alternating 400m runs
150 Burpees
Run 1 1/2 miles, alternating 400m runs
*Only one person is working at a time

Post time to BTWB

Today is Patrick McGinty’s farewell workout.  Make sure to come in and say goodbye to Patrick and wish him well on his new adventure in the mountains.  We are going to miss you Patrick!



















Below are the simple ingredients and instructions for a tasty summer treat that uses chia seeds. Chia seeds are packed with fiber, omegas, potassium, and magnesium, the superfood seeds are great for boosting energy, improving endurance, and even helping regulate digestion.

Orange Creamsicle Chia Seed Pudding


Author: Alexa Schirm as seen on
Serves: 2

1 Cup Milk of choice (I used unsweetened almond milk)
½ Cup freshly squeezed orange juice
Zest of 1 orange
2 Tbsp maple syrup or honey
¼ Cup Chia seeds
Unsweetened coconut flakes
Tart cherries (frozen or fresh)


Mix together milk, orange juice, orange zest and maple syrup.
Add chia seeds and mix well.
Pour into bowls or glasses and let sit 5-8 minutes.
Stir again and refrigerate for 2 hours or overnight.
Top with chopped pecans, coconut flakes, chopped cherries and oranges.
Easy to make and delicious 

Sunday 150802

5 rounds
With a 2 minute clock:
Row 15 Calories (10 Calories)
with remaining time:
Amrap Hang Power Snatch 115#(75#)
Rest 2 minutes

Post reps to comments or BTWB

Linda K. leap frog's so fast, she is hard to catch on camera!

Linda K. leap frog’s so fast, she is hard to catch on camera! Jake and Pedro seem un-impressed?

EASY SNACK TIME!! No really, this is super easy.

2 ingredient Macaroons that are both Paleo and can fit into your macros.  You can view the whole recipe here.

Two Ingredient Coconut Macaroons
Makes 14 macaroons
(about 3.5 servings)

1 cup sweetened shredded coconut
1 egg white

Preheat oven to 350 degrees. Whisk one egg white and then stir into the shredded coconut until well combined. Spray a cooking sheet with nonstick cooking spray (I used coconut oil spray, but any will do). Using a 1/2 Tablespoon measuring spoon, scoop the mixture, press into the spoon (to keep the mixture together), and then place onto the cooking sheet. Once all of the mixture has been scooped into 1/2 Tbsp balls, place cooking sheet in the oven and bake for 10-15 minutes until they become a light golden brown. If only the bottom halves of macaroons brown, turn the oven to broil and cook for 1 minute until the tops turn golden brown. Remove from oven and allow to cool.
Note: Watch the macaroons while baking because they tend to burn quickly.

Nutrition Info: per 1/2 tbsp ball
Fat – 2g
Carbohydrates – 5g
   Fiber – 1g
Protein – 1g

*If you make these, let us know how they turn out in the comments!

Flavored Water Recipes

We’ve heard and read it a million times, drink 64 ounces of water a day.  I understand the benefits of drinking water, but the taste is just so, well tasteless.  Most of the little packets you can add to water contain artificial sweeteners that aren’t the best for you even though they make water so much more tasty.  Recently, I came across an interesting article that covered a few ways to make water more enjoyable.

Here’s a few simple recipes to make water fantasmical:


  • 1/4 lemons, sliced
  • 1 1/2 cups firmly packed fresh mint or basil leaves
  • 6–8 cups water
  • 6–8 cups ice cubes
  • Fresh mint or basil sprigs


  • 1 slices of ripe honeydew melon
  • 1/4 lime, sliced
  • 4 sprigs of mint
  • 1 half-gallon of water


  • 1/2 cup fresh blueberries, lightly crushed
  • 2  4–inch sprigs of fresh rosemary. lightly bruised  (to release more flavor)
  • 1 half-gallon of water

Please note recipes were changed to allow for a lower carbohydrate content.  These and many other great ideas can be found here:


With water this delicious, there is no excuse to not drink enough.  Put some in your to go bottle or keep a pitcher handy at the house.  Your body will thank you.

Sweet Potato Hash

Who doesn’t love breakfast?!  I mean, really, I could eat breakfast all day long.  It’s the most important meal of the day, and having some veggies in it are a great way to keep your belly full of energy for the day ahead.

Sweet Potato Hash (RealFood/Zone Style)

Sweet Potatoes 10.6 cups raw (~3-4 large)
Sausage, raw NO casing 5 cups cooked (~1lb uncooked) 
Onion 7 cups raw (~2)
Garlic – 6 cloves 
Olive oil (spray for pans)

Time: ~1 hour but worth it and you have plenty left over for other quick meals.
Zone: 1.5cups of hash equal 2.5C, 1P.  Add eggs, oil to cook with and a little fruit to complete your breakfast.

1. Heat oven to 450
2. In a skillet brown the sausage.  Make sure to get it as tiny as possible while it cooks.
3. Chop the onions into small squares.  Measure out 7 cups.
4. In a skillet brown the onions. Cook until dark brown. Use cooking spray for the base. 
5.  While sausage and onions are cooking, begin chopping the sweet potato as small as possible.
6. Line a large baking sheet with foil or parchment paper, spray with the olive oil and spread out the sweet potatoes as you chop them.  Make sure you have 10.6 cups.  I used two pans and spread them evenly.
7. As the onions are done, measure them evenly into the pans.
8. As the sausage is done, measure out 5 cups and spread evenly into the pans.
9. Add spices; garlic, salt and pepper.
10. Roast for 30 to 45 minutes or until they are soft and browned.
11. Now the hash is good to go into the fridge for amazing breakfasts.

Preparation in a meal:
1. Measure out the hash you need for 1 meal. See zone measurements above.
2. Spray skillet 
3.  Add hash to skillet on low heat (can do this in oven if prefer)
4. Add desired eggs on top.
5.  You will not stir the entire time it cooks, can add a top to the pan if you want it to cook faster.  Takes about 15-20 until the eggs are fully cooked through. 
6.  Add a little fruit to top off your blocks and enjoy.  The fat is in the cooking oil. 


Energy Drinks

Lately energy drinks have been in the news.  I consume one from time to time, this lead me to do some research on the amount of caffeine each one contains.  Did you know they are not required to list the amount of caffeine on the label?  Even when they do the reported amount can be way off.

Consumer Reports analyzed the caffeine content of 27 top-selling energy drinks, testing three samples each.  Of the 27 only 16 reported the amount of caffeine in each serving.  Of the 16 that did report their caffeine levels, five were off by as much as 20% compared to the stated levels.  As a point of reference an average cup of coffee has around 100 milligrams of caffeine.  Those little shooters similar to five hour energy have around 240 milligrams of caffeine per bottle.  Experts say most healthy adults can consume up to 400 milligrams of caffeine a day.

The intended extra boost of energy may actually lead to daytime sleepiness.

A recent study by the U.S. Army also concluded that energy drinks can cause daytime sleepiness and impair performance when too many are consumed.  Around 45% of troops reported consuming one energy drink per day and 14% reported consuming 3 or more per day.  Service members consuming three or more energy drinks per day were more likely to report sleep disruptions and were more likely to fall asleep during briefings or on guard duty, researchers said.

Just some food for thought.

Homemade Paleo Kits

I made nine snacks of varying blocks per snack from 3 blocks to 2 blocks and 1 blocks.  I measured them out and put them in zip locks to make for easy travel. The total cost per baggie was $2.70 for the 3 block snacks, $1.80 for the 2 blockers and $0.90 for the 1 blockers.  Pretty cheap when compared to store bought varieties, so well worth the 10 minutes it takes to measure everything out.
You’ll need a sharpie, a scale and some sandwich bags 

Dried Mango (no sugar added)
You can put a variety of things in these snack packs. I actually bought a container of dried peaches as well to make more, so be creative and use ingredients you love.
Block counts for each of the ingredients:

Jerky: On this particular brand the back said 12g of P for 1 oz of product.  There is also some carbs and some fat in the Jerky.  I considered this negligible and moved on as there are carbs and fat in meat as well. Here is how I figured out the blocks.  If you buy the same jerky (World Kitchen’s Old Fashion at Sunflower market) you can just use my math and be done with it.

12g of Protein for 1 oz of jerky,
1 oz weight on the scale is 28 grams
I need 3 different portion sizes, 3blocks, 2 blocks and 1block.
Those come out to:
3blocks is 21gm of P
2blocks is 14gm of P
1block is 7gm of P
IMG 26682 300x199 Tuesday 120710
To figure this out I continue to cut the portion size until I have a manageable number.  I find this is the easiest way.  A manageable number would be one that divides into 7 or close to as 1block of P = 7gms. So half of a serving size from this jerky is 6 gms of protein (that’s pretty close, but I’m a lunatic so I break it down twice more to get 3.5gms (we’re talking weight here) is 1.5gms of P).  Now I do the math to get to 21, 14 and 7 grams of P.  Please be aware we are using grams in two ways here.  One as a physical weight on the scale and one as how much protein is contained in that weight on the scale.
To get 3 blocks of protein put 49gms of P on the scale, to get 2 blocks you put 35gms on the scale and to get 1 block you put 17.5gms on the scale.  Confused yet?
Next the mangos, I’ll need:
3blocks is 27gm of C
2blocks is 18gm of C
1block is 9gm of C
The packages states 24gms of C in 1oz.  I do as I did for the protein and break it in halves until the number is manageable and divisible by 9.  That ends up being 3gms of C in 1/8 of an oz (If you are using grams on your scale it’s 3.5gms weight).
To get 3 blocks of carbohydrates put 31gms of C on the scale, to get 2 blocks you put 23gms on the scale and to get 1 block you put 11.5gms on the scale.
Next the Pistachios: I found this conversion on the web 3 nuts = 1Block of Fat so…
To get 3 blocks of fat = 9 nuts, to get 2 blocks = 6 nuts and to get 1 block = 3 nuts.
Put them in baggies, label them and you’re ready to go.
IMG 26732 300x200 Tuesday 120710
Here is a quick reference as the above may be confusing.
3Block snack equals 49grams(weight on scale) of Jerky, 31 grams (weight on scale) of mango and 9 nuts
2Block snack equals 35grams(weight on scale) of Jerky, 23 grams (weight on scale) of mango and 6 nuts
1Block snack equals 17.5grams(weight on scale) of Jerky, 11.5 grams (weight on scale) of mango and 3 nuts

Caveman Cafeteria Hunter/Gatherer Menu

Caveman Cafeteria Food Truck
by Mieszka

Their menu is broken into 3 sections: Hunter, Gatherer, and Cheat Day. (By the way, if Saturday is your cheat day, try some of their bacon chocolate chip cookies. I am mildly addicted.) I only dissected their Hunter/Gatherer menus, and Chef Dave was kind enough to let me interrogate him about his menu so I wouldn’t have to dissect and weigh everything at home. He is a very cool and laid back guy, so feel free to request modifications on fats and oils!  

Hunter Menu:

Bistro Steak: Grass-Fed Wagyu Beef, Organic Mushrooms and Marrow Sauce
(5P, ¼ C, 18F)

  • 5 oz of beef
  • 4 oz of mushrooms
  • 2 T Organic butter (As prepared, but you can substitute EVOO on request. This is still 18 blocks of Fat. Ask them to use less fat, they are more than happy to cut it down)
  • Marrow sauce- No flour or sugar in their sauce!

If you want to increase the carb blocks, order a side of kale or veggies!

Shortribs and kale

Short Ribs: Grass-Fed Beef Short Ribs, Organic Kale Sautéed in Coconut Oil  
(5P, ½ C, 9F)
• 5-6oz cooked meat
• 1 cup kale
• 1 T coconut oil (again, you can ask them to reduce the fat for better block portions)

Wagyu Beef Sliders

Sliders: Three Grass-Fed Wagyu Beef Sliders served on a bed of Coconut Kale with Organic Seasonal Mushrooms and Demi-Glaze.
(6P, 1/4C, 5F)
• 3 x 2oz sliders
• 1/2 cup cooked Kale
• 1 1/2 tsp coconut oil
• 1/2 oz sauteed mushroom

Mushrooms N’ Bacon: Organic Mushrooms, Berkshire Bacon, and fresh herbs with Demi-Glaze
(1P, 1/4C) (Ask them to mix it with a side of kale for an awesome meal: (1P, 3/4C, 9F)
• 3 slices bacon chopped
• 4oz mushroom

Sausage and Peppers (no bun)
(4P, 1/4C)
•4 oz Ground pork sausage
•4 oz Peppers and onions
•4 oz Marinara (no sugar added!)

Zucchini salad
(1/2C, 9F)
•1 cup zucchini
•1tsp Capers
•1tsp lemon juice

 Side of Bacon (or add to any dish)
• 3 slices chopped bacon
Gatherer Menu:

Roasted Veggies: Organic, Seasonal, Colorado Vegetables
(approx. 1/2 C)
• 1 cup veggies

Coconut Kale: Organic Kale
(1/2 C, 9F)
• 1 cup cooked Kale
• 1 T coconut oil


Friday 120224

Breakfast of champions!

Breakfast Frittata recipe thanks to Darika!
8 eggs
4 blocks of meat, (I used meatballs)
8 total blocks of veggies.  I used 2 cups of sweet potatoes and 2 cups of peppers and onions
nonstick spray
3 T avocado, 1 block fruit per serving
hot sauce (optional)
chili powder, salt and pepper
Start by cubing the sweet potato, dicing the peppers and onions and chopping you meat choice.  Beat 8 eggs with a little pepper.Get a large nonstick skillet, at least 12″ for this portion if you are doing 14 blocks a larger skillet is needed.  Fill with 1/2″ of water and boil your sweet potatoes over med low heat until al dente, not too tender, 6-8 min.  More water may need to be added after 5 minutes, just add a little more.  When the water is evaporated or if  there is still water drain the water out.  Add your other veggies and meat to the potatoes.  Spray the whole thing with nonstick spray, add 1t of chili powder and salt and pepper to taste.  Cook until the veggies are to your tenderness, 5-7 minutes.  Reduce your heat to low.  I add more non stick to the pan by moving everything to one side, spraying the sides then move everything to other side and spray again.  Add your beaten eggs, cover and cook 20-25 min.  The middle should be set and the sides should be golden brown.Cut into 4 pieces, top with 3T avocado and hot sauce, serve with 1 block fruit. 
The whole frittata is 12P, 8C. Each plate with avo and fruit: 3P, 3C, 3F
Enjoy that extra sleep in the morning and still get your good breakfast!

Friday 120203

I’ve heard from some people that, “Hey I’m gonna save up all my cheat points for the last day on Super Bowl Sunday so I can go hog wild.”  Well, don’t forget that you can easily eat paleo for the big game this Sunday and still splurge.  So in light of this upcoming occasion, I give you one of our go-to websites for paleo recipes and their Super Bowl Round-up of Recipes.  Check out FastPaleo here.  “There are crock pot recipes if you want to keep it simple, grilled meats & veg, desserts, and lots of bacon-wrapped everything. There are a bunch of rib recipes, and of course there’s primal chili.”  They have chicken wings, meatza pizza, BBQ kale chips, banana nut balls, and an almond wrapped in a date wrapped in a jalapeno wrapped in bacon wrapped in meat (OMG!)  

And just to get your mouth watering, here is a recipe for Meat Cupcakes, complete with icing and bacon sprinkles……what are you gonna take to the party?

Oooohhh yeaahhh!

Cupcake: About 12 of Grass-fed ground beef (12P)
2 garlic cloves, finely chopped
1/4 small onion, finely chopped (negligible C)
1 egg (1P)
1/4 cup almond meal (9.33F)
fresh basil, salt, pepper

Icing: 1/2 small head cauliflower (negligible)
1/4 cup coconut milk (3F)
pepper to taste (salt optional)

Sprinkles: one slice diced bacon, cooked (negligible)

Mix all the meat ingredients in a bowl. Stir with hands then throw into cupcake molds. Bake for about 20 minutes at 350F.
Meanwhile, steam the cauliflower. When soft, add into food processor or mash in a bowl. Add coconut milk, salt and pepper and stir. Add this “icing” atop the meat when they are done. Sprinkle with bacon sprinkles!

This makes 4 cupcakes, each approximately 3P, 3F.

Bubba Gump Shrimp Boats

This is a very tasty recipe that we adapted from every day paleo.  It brings together the sweetness of mango and the spiciness of bell peppers.  These were a big hit at the New Years WOD!

24oz of shrimp  16P
4 bell peppers, mix and match colors  1pepper roughly= 1C
4cups of chopped celery  2C
1 mango  4C
1/4cup of Olive oil  36F
1/4cup lemon juice
dash of cayenne pepper
dash of Mrs. Dash and pepper
Paprika and parsely

Pre-heat the oven to 500F and cut the peppers into quarters.  Place peppers on a cookie sheet and cook each side for 5 minutes. Remove peppers and let cool.  Chop up shrimp, celery, mango and mix in a bowl with oil, Mrs. Dash, and juice.  When the peppers have cooled pile on the tasty shrimp mix on the peppers.  Top with cayenne, paprika and parsely. 
This recipe will make 1P .6C 2.25F per boat