Paleo Granola

Here's a great Paleo granola recipe that I found while perusing some of the Paleo recipe sites.  It's a good alternative to the traditional granolas out there, most of which are filled with sugar and not a whole lot of much else.  Enjoy!

Paleo Granola

• 5 cups nuts and seeds (pumpkin seeds, flax seeds, pecans, and sunflower seeds; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
• 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
• 1/3 cup Paleo-friendly oil ( coconut works well)
• 2 tsp vanilla
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 cup raisins
• 1 cup shredded unsweetened coconut

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

11/8/11- 5 mile run

5 mile run.  Record time.  Good luck!

11/7/11- Speed Burst

Today's WOD is all about keeping the heart rate elevated and getting you pretty gassed throughout the duration of the workout.  Go to max effort for each exercise, being sure to rest only when necessary.  Repeat each circuit three times for a total of four sets for each exercise.  Good luck!

CIRCUIT 1

1. Jump Squats 15
2. Burpees 15
3. Mountainclimbers 30
4. Jumping Jacks 50
5. Jump Rope :60

CIRCUIT 2

1. Alternating Jump Lunges 20
2. Elbow to Hand Planks 20
3. Jab/Cross Punches 100
4. Squats 25
5. Side Lunges 20

Check back in tomorrow for the WOD!

11/6/11- Pullups & Pushups

Today's WOD is centered around pullups and pushups. If you need to modify, make sure to do so because we're going for total reps. Good luck!

Pullups 2, 4, 6, 4, 2
Pushups 5, 10, 15, 10, 5
Turkish Get Up with KB 10
Belly Crawl 2x
Chinups 3, 6, 9, 12, 9, 6, 3
Pushups 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Burpees 10
Hand Plank :60
Pullups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pyramid Pushups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
V-Ups 20
Bicycles 20
Pullups (max)
Pushups (max)

11/5/11- Leg Crusher

We'll be hitting just the legs today and using some stairs.  Good luck!

1. Squats 5, 10, 15, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10, 5
2. Stairs 5x up and down
3. Stepback Lunges 6, 12, 18, 24, 30, 36, 42, 36, 30, 24, 18, 12, 6
4. Stairs 5x up and down
5. Walking Lunges 6, 12, 18, 24, 30, 36, 42, 36, 30, 24, 18, 12, 6
6. Stairs 5x up and down
7. Squat Jumps 3, 6, 9, 12, 15, 12, 9, 6, 3
8. Stairs 5x up and down
9. Squat Hold :10, :20, :30, :40, :50, :60, :50, :40, :30, :20, :10
10. Stairs 5x up and down
11. Jumping Lunges 4, 8, 12, 16, 20, 16, 12, 8, 4
12. Stairs 5x up and down

Check back in tomorrow for the WOD!

11/3/11- 5K Run

11/2/11- The Lights Out Workout

As a result of the incredibly fluke snowstorm, we've been without power for 5 days, hence the lack of recent WOD's. I have, however, been busy carrying firewood up and down stairs, cutting down broken limbs on trees, and, of course, shoveling snow, which has served as my own personal WOD. Today's WOD involves just body weight and a little ingenuity. Good luck!

5 climbs up and down stairs
10 pushups
20 squats
5 climbs up and down stairs
2 hallway belly crawls
20 dips on stairs
15 step ups on stairs
10 pushups
5 pull ups
20 step back lunges
10 split squats
2 hallway bear crawls
:60 plank
10 squat jumps
:60 Spiderman plank
20 mountain climbers
10 climbs up and down stairs