Runners workout and some comfort Paleo

Nick 1

Our resident CrossFit coach, my handsome hubby Nick, is back!  He’s an awesome coach, you can see him in action at Folsom City CrossFit.

Today’s post is aimed at the runners.  One of the things that I appreciated most about crossfit when I first began was the reintroduction to sprints.  I love running but I am the first to admit that prior to CF, I had not worked on them regularly since high school.  Sprints help train the muscles in your legs to fire explosively.  Distance running generally uses the oxidative pathway (40% percent effort, for longer periods of time) with less explosive muscle usage.  Sprinting (80-100% effort, short amount of time) or other forms of interval training can help prepare your legs and body for tough terrain and adverse conditions that could potentially cause muscle exhaustion.  In the spirit of CrossFit and constantly varied  workouts todays WOD (workout of the day) will include distance, sprints and a little twist…

Today’s WOD…

1 mile run


  • 100 m sprint
  • 100 m back pedal
  • Rest 30 seconds
  • 100 m sprint
  • 100 m back pedal
  • Rest 30 seconds
  • (Until you have completed 10 x 100 m sprints and 10 x 100 m back pedal)
  • 1 mile run

**Limit the rest time after the first mile run is completed and the first 100 m sprint

**The backpedal is sneaky and you will find that your glutes and hamstrings will feel it the next day.


Now for some delicious Paleo to refuel your muscles after that workout here’s Cam:


 After a nice loving couples WOD at the box on Saturday,


and a heart wrenching loss of our 49ers on Sunday, we turned to comfort food to drown our sorrows.

Comfort paleo

This is super easy and fast if you have a gas BBQ.  If you aren’t a big red meat fan, look out for next week’s recipe (I’ll give you a hint chicken and fish).  Get some nice cuts of steak, mushrooms, asparagus, and bacon and you are about done.


I seasoned the Steak with Webers Canadian Steak seasoning.

It’s all natural and totally follows Paleo rules.


Put your hubby to work on the grill while you get the veggies ready.


These were so easy peasy I even did them in my toaster oven so I didn’t have to wait for the BIG oven to heat up……….we are on a time crunch here people.  Simply wrap your asparagus with bacon and throw it in the toaster.  I had the toaster oven on bake at 450 and kept and eye on them while I got to work on the mushrooms.


Again, super easy mushroom sauté with olive oil, garlic, and pepper.


One suggestion: start the asparagus before the meat goes on the grill.

My bacon was thick so we were waiting for the bacon to finish after the steak was done.


Top your steak with the mushrooms and you are good to go.  ENJOY!!!

That looks delicious.  Thanks Cam!  I know quite a few of you tried Cam’s Paleo meatballs from last week and loved them.  I’m making those today…can’t wait!  This dinners looks super fast, I’m sure all you busy mamas out there will love this too.




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