RECIPE: Paleo Keto Thanksgiving Stuffing Recipe



Record your best Clean + Front Squat + Jerk 1 Rep Max lift.

Build to max then 2x1 with 90-95% max 1 set = 1 clean + 2 front squat + 1 jerk


For time:
15 Power Cleans, 145/100 lbs
30 Double Unders
15 Jerks, 145/100 lbs
30 Double Unders
12 Power Cleans, 145/100 lbs
30 Double Unders
12 Jerks, 145/100 lbs
30 Double Unders
9 Power Cleans, 145/100 lbs
30 Double Unders
9 Jerks, 145/100 lbs
30 Double Unders

Comp: 135/95 DUA
Perf: 95-115/65-75 90 singles
Fit:45-75/35-55 60 singles





  • 1 cup onion diced

  • 1 cup broth

  • 2 stalks celery diced

  • 1/2 teaspoon cumin

  • 1/2 teaspoon fresh sage leaves diced

  • 1 tablespoon ghee

  • 1/4 teaspoon sea salt



  1. Take out your 4 eggs and bring to room temperature. I crack mine in the blender and let them sit for 20 minutes or so.

    Add the apple cider vinegar, water and 1/4 cup of melted coconut oil(not hot so you don't cook the eggs) blend on low for 30 seconds.

    Then add in the coconut flour, garlic power, salt and baking soda and blend for one minute.

    Grease your baking tin with the 1 tsp coconut oil. I used two small mini loaves for this recipe.

    Pour the batter in your pans and bake at 350 degrees for 40 - 45 minutes or until a toothpick comes out clean.

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Find your Clean 3 Rep Max.

3RM, then 2x3 with 95% of 3RM TIMECAP: 25:00


10 rounds for time of:
Power Clean + Hang Power Clean + Squat Clean, 165/110 lbs

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean, 165#/110#
Each round must be completed without releasing the barbell.
Competition: 145#/100#
Perfomance: 95-135/65-95#
Fitness: 65-75/45-55#



  • 8 oz ground sausage

  • 30-35 large white button or baby bella mushrooms stems removed

  • 1/2 cup skinned cored, and chopped apples (really tiny pieces, or even shredded)

  • 1/4 cup chopped leeks

  • 1/4 cup finely chopped pecans

  • 3 tbsp olive oil or avocado oil divided

  • 1/3 cup chopped dried cranberries

  • 2 tbsp chopped fresh sage

  • 2 eggs beaten

  • 1 clove garlic minced


  1. Preheat your oven to 350 degrees. Lightly grease a large baking sheet, set aside.

  2. Heat up a large skillet to medium high heat. Coat with 2 tbsp oil, add sausage and begin to cook. Cook for about 2-3 minutes, add in leeks, apples, and pecans. Saute for another 4-5 minutes, or until sausage is cooked completely. Continue to break apart the sausage so there are no big chunks.

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RECIPE: olive, caramelized onion, and herb drop biscuits



For time: Chest-to-bar Pull-up

-Level 0: Banded Pull-Ups 6x7
-Level 1: Tap Swing + Chest-to-Bar, 6x(2+1)x7
-Level 2: Chest-to-Bar + Tap Swing, 6x(1+2)x7
-Level 3: Shoulder Width Chest-to-Bar, 6x7


2 rounds for time of:
30/20 Strict Ring Dips
40 Toes-to-bars
50 Wall Balls, 20/14 lbs, 10/9 ft

TIMECAP: 22:00 GEAR: 2
Competition: Bar Dips
Performance: Banded Bar Dips Toes as high as possible 14/10#
Fitness: Box Dips Knee Raises 10/6#



  • 1/2 cup almond meal

  • 1/2 cup coconut flour

  • 1/4 cup tapioca starch

  • 2 teaspoons baking powder

  • 1/4 teaspoon salt

  • 8 eggs

  • 1/2 cup + 2 tablespoons butterghee, or olive oil, divided

  • 1 cup minced olives

  • 1 tablespoon minced fresh herbsI used rosemary, sage, and thyme

  • 1/2 white onion


  1. Preheat oven to 375°F and line a baking sheet with parchment paper.

  2. In a medium skillet heat 2 tablespoons of fat over medium low heat. Thinly slice the onion and add it to the pan. Cover and let steam for 10 minutes stirring occasionally. After 10 minutes remove the lid and continue cooking another 10 minutes until they are dark brown.

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VIDEO: Greg Glassman Visits Chinese Affiliates: "A Curation of Good People"



Snatch 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.


For 4 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 135/95 lbs
6 Bar Facing Burpees
9 Pull-ups
Rest 3 mins between each cycle. For each cycle restart the AMRAP.

Competition: 115/75#
Perfomance: 75-95/55-65# Banded Pull-Ups or Ring rows
Fitness: 45/35# Banded Pull-Ups or Ring rows

ARTICLE: How Meditation Might Help Your Winter Workouts



Record your best Romanian Deadlift (snatch grip) 8 rep max lift.

8RM, then 2x8 with 90% of 8RM


Complete as many rounds as possible in 18 mins of:
Row, 750 m
21 Dumbbell Hang Power Cleans, 50/35 lbs
63 Double Unders

Competition: 40/30# DUA
Perfomance: 30/20# 126 Singles Fitness: 20/10# 63 Singles


For many of us, the shorter, chillier days of autumn can dampen our enthusiasm for exercise. But a new study suggests that some simple techniques might shore up our commitment to being physically active as the seasons change, and one of them, surprisingly, is to learn to meditate.

Among exercise scientists and enthusiasts, November is recognized as a Rubicon. Many committed, experienced exercisers will continue to be active during this month and the remainder of the winter.

But others’ willingness can waver at this time of year, and they become more sedentary.

study of exercise behavior published earlier this year found that, on average, people moved about 11 fewer minutes per day in winter than during the summer.

Since for some people, 11 minutes represents much of their daily activity time, this drop-off is substantial and worrisome.

Read More

VIDEO: Hands-Free Front Squat



Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

L-Sit Shoulder Press 5-5-5, 2x5
Handstand Pushup:
-Level 1: Box L-Headstand Pushup, 6x6
-Level 2: Handstand Pushup Negative, 6x4 (target: 0:10/rep)
-Level 3: Knees-to-Elbows Handstand Pushup, 6x6 T

IMECAP: 20:00
Handstand Pushup:
-Level 2 Prerequisite: Athlete can execute a set of 5 Box L-Headstand Pushup with excellent mechanics and control.
-Level 3 Prerequisite: Athlete can perform 0:10 HSPU negatives with control from top to bottom.


3 rounds for time of: 20/15 Push-ups 30 Anchored Sit-ups 40 Medicine Ball Squats, 20/14 lbs

TIMECAP: 10:00
GEAR: 2.5
Competition: Same
Performance: Elevated Push-Ups 14/10#
Fitness: Elevated Push-Ups 10/6#


FOOD: Do High-Cholesterol Foods Raise Your Cholesterol?



Record your best Power Jerk 5 Rep Max lift.

5RM, then 2x5 with 95% of 5RM


For time:
25 Push Press, 95/65 lbs
Run, 400 m
25 Push Press, 95/65 lbs

Comp: 75/55#
Perf: 65/45#


Q. What is the evidence that dietary cholesterol or other fat influences serum cholesterol?

A. Foods high in cholesterol, like eggs or cheese, can raise blood cholesterol levels, though the effect is relatively modest and varies from person to person. The best evidence available suggests that saturated fat, rather than dietary cholesterol per se, is the major contributor to serum cholesterol.

In 1991, The New England Journal of Medicine described the case of an 88-year-old man who ate 25 eggs a day for at least 15 years and had normal cholesterol levels and apparently normal arteries. This report challenged a central dogma of medicine: namely, that dietary cholesterol leads to elevated serum cholesterol and atherosclerosis. That belief arose in 1913, when the Russian scientist Nikolai Anichkov observed that rabbits developed atherosclerosis after being fed a high-cholesterol diet.

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ARTICLE: Arthritis: You’ve Got to Keep Moving



Back Squat 4-4-4-4-4
Rest as needed between sets.


Complete as many rounds as possible in 12 mins of:
7 Box Jumps, 30/24 in
14 Kettlebell Swings, 32/24 kg

Comp: 24/20" 53/35#
Perf: 20/16" 35/26#
Fit: 16/12" 26/17#


“I can’t exercise anymore. You see, I have arthritis.”

I’ve had many patients enter my exam room, look me straight in the face and say that.

My mind drifts to some of the videos I’ve seen in the CrossFit Journal that show adaptive athletes and morbidly obese people exercising.

On further questioning, I find the patients are usually referring to hip or knee arthritis—the most common forms of arthritis—and I proceed to ask about their limitations. Most people say they can’t run or walk long distances anymore. I then ask questions about upper-extremity disabilities and abdominal or back issues, and I find that most people don’t have problems in these areas. I then concoct workouts and ask the patients to try them, get the heart rate up and see how they feel afterward.

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ARTICLE: Five Habits of Highly Successful Eaters



Clean + Front Squat + Jerk 1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

*1 Set = 1 Clean + 2 Front Squats + 1 Jerk


30-20-10 reps, for time of:
Overhead Squat, 95/65 lbs
Assault Bike Calories

TIMECAP: 10:00 GEAR: 3
Competition: 75/55#
Performance: 65/45# 20-15-10 on Assault Bike
Fitness: 45/35# 15-10-5 on Assault Bike


The secret to good nutrition is establishing healthy habits you can follow for the long haul—not for weeks or months but for the rest of your life.

Becky Harsh—CrossFit Inc. Seminar Staff trainer, Certified CrossFit Coach (CF-L4) and owner of CrossFit Beaver Menace in Castle Rock, Colorado—provides one-on-one nutrition coaching. Over the years, Harsh has noticed that those who find long-term success share a similar approach. The people who meet—and exceed—their goals share five essential qualities that have nothing to do with eliminating certain foods or eating at specific times during the day.

If you’ve been struggling to stick with a nutrition plan, consider these five habits of highly successful eaters.

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ARTICLE: Hey, Good Lookin'



Find your Strict Press 8 Rep Max.

TIMECAP: 25:00


For time:
Row, 500/450 m
30 Alternating Dumbbell Snatches, 50/35 lbs
Row, 500/450 m

Competition: 40/30#
Performance: 30/20#
Fitness: 20/10#


“Those women look manly. That’s too much muscle—I don’t want to look like that, like a man.”

The woman who made these comments in a class at CrossFit Rising Phoenix—formerly CrossFit Blue Bridge—in Shohola, Pennsylvania, wasn’t talking about her fellow members. She was referring to CrossFit Games athletes: women at the top of the sport, professional athletes who devote their lives to competing in CrossFit.

The comments weren’t directed at her workout partners, but that didn’t stop them from taking her remarks personally.

“We started getting feedback from the husbands of other women in that class, saying, ‘My wife now is worried about how she looks,’” Erin Ruppert, the affiliate owner, said.

The comments spread through the class like a virus.

Men and women began focusing more on weight loss, setting aside performance goals they’d previously been working toward. Movement quality in the class started to degrade.

“Everyone wanted to move as fast as this woman,” Ruppert said.

Read More




For time:
3 rounds of:
15 Thrusters, 115/75 lbs
15 Chest-to-bar Pull-ups
-- then --
4 rounds of:
20 Toes-to-bars
20 Box Jump Overs, 30/24 in
-- then --
5 rounds of:
25 Burpees
50 Double Unders

TIMECAP: 35:00 GEAR: 2.5
Competition: 95/65# Pull-Ups 24/20# DUA
Performance: 65-75/45-55# Banded Pull-Ups or Ring Rows Toes as high as possible 20/16” 150 Singles 20 Burpees
Fitness: 45/35# Banded Pull-Ups or Ring Rows Knee Raises 16/12” 50-100 Singles 15 Burpees

RECIPE: Deviled Egg Eyeballs and Spooky Paleo Halloween Snacks!



Deadlift 4-4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.


4 rounds for time of:
21 Sumo Deadlift High-pulls, 95/65 lbs
3/2 Rope Climbs

TIMECAP: 12:00 GEAR: 2.5
Competition: 75/55# 2/1 RC
Performance: 65/45# 6/4 Strict GTS
Fitness: 45/35# 6/4 GTS


Have I spooked you? Haha, I hope not! Well, unless it’s a good thing, because it’s SCARY how good these deviled egg eyeball appetizers and treats are. Okay, my puns are over, but stay with me till then end so I can share the recipe!

So, can I let you in on a secret? I love Halloween for the fun treats and parties, but the actual Holiday itself still scares me. Yep, I grew up with three older brothers who would taunt me with Freddy Krueger and Chucky the Killer doll sound effects. Needless to say, after the age of 10, I could not look at my dolls the same, nor could I keep the lights off in my room. 22 years later, I still have a closet light on. Come on, I know you’re the same. Haha!

Well, today’s spooky recipe round up is not suppose to scare you, although it might make you JUMP (into the kitchen). 😉

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For time: Chest-to-bar Pull-up

-Level 1: Tap Swing + Chest-to-Bar attempt, 6x(2+1)x6
-Level 2: Chest-to-Bar + Tap Swing, 6x(1+2)x6
Level 3: Shoulder Width Chest-to-Bar, 6x6


Complete as many rounds as possible in 15 mins of:
Walking Lunge, 50/35 lbs, 100 ft
Run, 200 m
15 Push Press, 50/35 lbs
Run, 200 m

Competition: 40/30# Performance: 30/20# Fitness: 20/10#


Crossfitters LOVE Halloween because it gives us a great excuse to let loose and have fun, all while getting in a great workout. Plus even if you don't win the WOD you can always win the best Halloween costume! Here are 15 of our favorite costume ideas for this Halloween.


This is an easy one; just pick your favorite CrossFit athlete like former champs Rich Froning or Annie Thorisdottir and tada (you probably already have all the gear anyways)! Our favorite bearded and body hair blessed Crossfitter Lucas Parker is another option that's sure to get you laughs and cheers.


Pick your pood and get to swinging! Get creative and you can dress up as any of your favorite piece of gym equipment.

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ARTICLE: 30 Clever Halloween Costumes That Will Make You Say, "Why Didn't I Think of That?"



For time: Handstand Push-up

Handstand Pushup:
-Level 1: Box L-Headstand Pushup
-Level 2: Handstand Pushup Negative
-Level 3: Knees-to-Elbows Handstand Pushup Or L-Sit Shoulder Press 8-8-8-8-8


4 rounds for time of:
Max Rep Push Up, 2 mins
Max Cal Row, 2 mins
Rest 2 mins


Harley Quinn is so last year (even though she is getting her own Suicide Squad spinoff), and this year's Halloween calls for something new. If you want a Halloween costume that no one will expect but everyone will appreciate, look no further than these 30 original (and inexpensive!) costume ideas. Not only will these costumes guarantee that you won't run into one (or five) of your twins at a party — you're likely to get way more likes on your Instagram for your creativity as well.
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ARTICLE: There's a fitness-filled cruise this winter for the CrossFit-obsessed



Back Squat 4-4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 25:00


For time:
40 Double Unders
30 Jumping Squats
40 Double Unders
30 Alternating Dumbbell Snatches, 50/35 lbs
40 Double Unders
30 Jumping Squats
40 Double Unders

Competition: DUA 40/30#
Performance: 80 Singles 30/20#
Fitness: 40 Singles 20/10#


For the fitness-obsessed, vacations — as fun, beautiful and amazing they may be — tend to interrupt the routine people have worked so hard to create and maintain. For CrossFitters who want to take their WOD (that’s CrossFit lingo for ‘workout of the day’) on the road with them, the perfect solution has been created: a CrossFit cruise called WOD on the Waves.

On Monday, Jan. 21, 2019, the fit-ship will be setting sail from Miami, and between then and Jan. 25, CrossFitters will be visiting Nassau and CocoCay in the Bahamas, before heading back to the port in Miami. Along the way, there will be tons of workouts scheduled (both on and off land), informative fitness and nutrition seminars and, of course, some #gains-inducing food with paleo- and dairy-free options a-plenty.

CrossFit celebrities, like Rich Froning and Brooke Wells. will host workouts all throughout the stay and sprinkled in-between workouts will be nightly theme parties — toga, anyone? — as well as local gym t-shirt swaps.

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ARTICLE: You Don’t Have to Be Old and Broken



Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 20:00


Complete as many rounds as possible in 20 mins of:
12 Clean & Jerks, 145/100 lbs
9 Bar Facing Burpees
Run, 400 m

Competition: 115-135/75-95#
Performance: 75-95/55-65#
Fitness: 45-65/35-45#


The stereotypical media portrayal of aging is a person who complains of joint pain, demonstrates a restricted range of motion and moves with a slow, unsteady gait.

A well-documented correlation can be found among age, gait speed and stability: As we age, speed and stability go down (7,14). This is not in reference to athletic performance of older athletes but to walking and simple standing tasks among the general public. One part of the stereotype is seemingly supported by science.

As for range of motion in well-seasoned joints, again the literature is replete with papers that present a correlation between advancing age and reduction in flexibility (10,12). It appears that another part of the age-related stereotype is underpinned by science.

Stereotypical aging characters in books and scripts often use colorful colloquialisms to call attention to the presence of pain and how they feel about it. In the scientific literature, the association between aging and pain is present (8), but some interesting physiological and psychological quirks and inconsistencies bear more consideration than given here. Overall, the stereotypical presentation of joint pain appears to be supported by data, at least in part.

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Romanian Deadlift (snatch grip) 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 25:00


4 rounds for time of:
12 Pull-ups
24 Anchored Sit-ups
Farmer Carry, 50/35 lbs, 75 m

TIMECAP: 15:00 GEAR: 2.5
Competition: 40/30#
Performance: Banded Pull-Ups or Ring Rows 35/25#
Fitness: Banded Pull-Ups or Ring Rows 30/20#

Video by Michael McCoy. The owners and coaches of CrossFit Fatu Toa have made it their mission to improve health in Samoa, an island nation with an obesity rate north of 75 percent. "Here in Samoa, there's a very high rate of non-communicable diseases," says coach Dean Sefo.




Strict Press 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Repeat that weight for the remaining two sets.


4 rounds for time of:
10 Single Arm Power Clean, Lefts
10 Single Arm Push Press, Lefts
10 Single Arm Power Clean, Rights
10 Single Arm Push Press, Rights
3 Rope Climbs

TIMECAP: 15:00 GEAR: 2
Competition: Partial Rope Climbs
Performance: Strict GTS 3 to 1
Fitness: GTS 2 to 1


Halloween is at the door and many will be facing a common question when it comes to holidays that are associated with unhealthy food: should we or the kids fully indulge, should we stay strict Paleo or can a compromise be attained? We think that the later option should prove to be best for a vast majority of people. That is, of course, unless you’re dealing with a digestive or autoimmune issue that doesn’t allow for any misstep.

Fun, tasty and creative treats like the following creepy apple mouths can easily be created with healthy ingredients. Healthy or not, the kids will jump all over it if it’s fun and tasty so this one is a clear winner.

We shared a good amount of creative Halloween recipes in a previous post covering things like soups, salads and main dishes and this additional one fills a gap to complete a true feast of horror.

Have fun preparing these treats in a record amount of time or use the occasion to involve the kids with the prep work!

Halloween Apple Mouths Recipe