This Workout Wednesday has a great workout you can do at your gym and two excellent Paleo recipes.
First up is our CrossFit coach again, my handsome hubby Nick. He’s an awesome coach, you can see him in action at Folsom City CrossFit.
4 Rds for Time:
- 15 box jumps (20″ box)
- 12 Burpees
- 9 Russian Kettlebell Swings
Proper technique for box jumps is paramount to be explosive and generate enough power to elevate on to the top of the box. First, get in a shoulder width stance with a slight bend in your legs. This is your jumping position. This is also your landing position if your jumping down from the box (you may step down if you prefer). As you jump on top of the box, land with soft knees and open your hips up coming to a completely open stance on top of the box. My apologies that the finishing position is not included in the picture below. As you jump down or step down you have completed one box jump.
Scaled version: If you cannot jump up on to the box, you may step up. The same standards exist in the scaled version. Open your hips completely at the top of the box.
We have featured burpees in previous workouts but lets review. First, from a stance we lower to the ground placing our hands in front of our feet transitioning to a plank position. From the plank position we lower ourselves so that our chest touches the ground. Next, we perform a push up back to the plank position and then bring our knees back to our chest so that we may stand up. Lastly, as we open our hips, we stand up and we jump and clap our hands above our head. This is is one burpee.
Russian Kettle Bell Swings
There are many variations of kettle bell swings. They are a great movement but can be recipes for injury if not performed correctly. There are several important things to know about KB swings. First, they are not a shoulder exercise. We propel the KB up by thrusting our hips forward. Hip-extension drives the KB up to eye level or higher. The lower half of our body does the primary work for this movement. There is some shoulder work on the eccentric (decline) side of this movement.
Russian KB swings begin with you picking up the KB between your legs in a sumo stance (1/4 squat, feet wider than shoulder width, feet slightly ducked outward). Your back should be in a neutral position and the KB should be held so that your arms hanging straight down. Next, you thrust your hips forward extending and propelling the KB up. The KB will move to eye level or slightly higher before you let it fall. IMPORTANT: The descent of the KB is where potential lower back injuries can occur. If you do not soften your knees and lower the KB with your legs, your back will end up shouldering the load as the KB falls and over time you will likely tighten up. If your back remains neutral and you absorb the load of the KB by softening your knees and letting it travel back between your legs in a 1/4 squat position you will be less likely to feel it in your back. You have also returned to the start position of the movement which will allow you use the momentum to propel the KB back up.
The goal of this workout is to complete the 4 rounds in as short of time as possible. Good luck!!!
Paleo Recipes with Cam
Hi ladies! My name is Cam Harder and I’m a friend of the Mama Momtaurage duo Amanda and Nick. I have known them for many years but our worlds also cross paths at Folsom City CrossFit. My husband and I both workout at FCCF and our boys Drake 8 yrs old and Issac 6 yrs old attend Kids CrossFit as well. I also work full-time at Intel, so as you can imagine time is never on my side.
The Paleo recipes come to us compliments of a beautiful, hard working mama named Cam. She has two adorable and busy boys, a handsome and hardworking hubby, a successful career, and dedication to crossFit. She’ll be back next week with more delicious recipes! Lucky us! She’s offering us a main dish and a treat today. They both look delicious. You’ll love her! Here’s a bit about the Paleo diet if you’re unfamiliar with it.
The paleolithic diet is a nutritional plan based on the presumed diet of Paleolithic humans. It is based on the premise that human genetics have scarcely changed since the dawn of agriculture, which marked the end of the Paleolithic era, around 10,000 years ago, and that modern humans are adapted to the Paleolithic diet.
The Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils.
To go along with Nick’s Workout Wednesday, I have put together a couple of easy peasy Paleo recipes to share with you. As some of you may know the world of CrossFit follows a Paleo lifestyle. Folsom City CrossFit puts on a yearly challenge to eat Paleo for 28 solid days. Last year was my first Paleo Challenge and I have to say I was a little scared and overwhelmed. Eating Paleo just seemed so hard for a working mom with a house of hungry boys. While the learning curve was steep, and yes it was a lot of work, I quickly fell in love with eating Paleo. After the challenge was over we decided we would live a 80/20 lifestyle eating Paleo 80% of the time.
This first recipe is a family favorite. Although during strict Paleo I make it spicier so the kids don’t like to eat it. When not eating strict Paleo we eat it over rice because that is how my Filipino husband loves it. This is a good meal to have if you have guests over, but I usually have to double the recipe because it all gets eaten up.
- 3/4 tsp powdered garlic
- 1 1/2 tsp pepper
- 1 1/2 tsp dry mustard
- 2 Tbl dry onions
- 3 Tbl apple cider vinegar
- 3 Tbl lemon juice
- 3 Tbl olive oil
Cut up mushrooms, green peppers, red peppers, orange peppers, tomatoes and onions into wedges. Cut up Chicken breasts into pieces.
Mix all the above ingredients together and pour over vegies and chicken. Broil till chicken is cooked, approx. 30 mins mixing every 10 mins.
Non Paleo friends, serve over rice.
Paleo Banana Bread Muffins
This is a yummy snack that I have morning, noon or night. Whenever I feel like I need something sweet or to trick myself into thinking I’m being naughty I eat one of these muffins. I also put them in the fridge as soon as I make them so that they last longer. No preservatives means things go bad a lot faster. I also made this as bread and have frozen it for those emergencies when you have nothing handy and want to eat the bag of chips you keep in the cabinet for your kids. Hope you enjoy! (If you have a nut allergy or aversion, just don’t add them!)
Paleo Banana Bread Muffins – small batch
- 1 1/2 cup almond flour
- 2 tablespoons ground flaxseed
- 1 teaspoon ground cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- pinch of nutmeg
- pinch of salt
- 2 very ripe bananas, mashed
- 2 eggs
- 1 tablespoon honey
- 1 tablespoon olive oil
- 1/2 teaspoon vanilla extract
- 1/3 chopped walnuts, plus more for topping
Preheat oven to 375 degrees. Place muffins cups in muffin tin and set aside. In a large bowl, sift together almond flour, flaxseed, cinnamon, baking soda, baking powder, nutmeg, and salt. In a separate bowl, add the mashed bananas, eggs, honey, vanilla and olive oil – mix well.
Add in chopped walnuts. Stir until combined. Fill the baking cups about 3/4 full. Sprinkle a few chopped walnuts over each cup.
Bake muffins for 21-23 minutes or insert a toothpick into the center and if it comes out clean, it’s time to remove. Let cool for 5-10 minutes and enjoy!
Have a great day!