Speaking of twerking... turns out olympic lifters (all men in this video!) really work it out! The music truly makes it: One minute of entertainment for your day.

Paleo Meal of the Day

I can vouch for this... I've made it myself. Substitute almond flour for traditional flour, and agave syrup for the processed honey. DELICIOUS! Double Crunch Honey Garlic Pork Chops

A few of you wondered what protein bars I love, that Tia and Alex tried as well. I discovered them at a CrossFit competition, the OC Throwdown a couple of weeks ago. The brand is Quest Bars, and the flavors that I like are Strawberry Cheesecake, Coconut Cashew, and Cinnamon Roll. I haven't tried the others so give them a whirl. 


Jerk and Split Jerk (from the rack) starting with PVC practice then to bar (45/35).

Russian Kettlebell swing review


Work up jerk weight for 5 sets of 5 (5x5).

** Track and record your weights achieved for 1-5 rep maxes! This will help you determine where to start next time the lift shows up in a WOD, and the progress you make month to month**


AMRAP in 15 minutes

  • 6 Push Jerk (135/95)
  • 9 Ring Rows
  • 12 Russian KB Swings (53/35)