From the Blog




Is anyone else super excited for our anniversary party? I really like parties. We’ve got some FUN planned!!!!!

So there’s this delicious thing called mashed sweet potato. I’ve only met one person who doesn’t like it and he’s approximately 40lbs. I needed to get this recipe out because of what a massive hit it’s been. Enjoy!


2 lbs sweet potato

1 lbs bacon

1 tsp cinnamon

1/4 cup chopped walnuts

1/4 cup flaked coconut

1/4 grass fed butter

4 tbls coconut sugar

pinch of salt


preheat oven to 400. Poke some holes in those sweet potatoes and bake until soft, about an hour. Once cooked remove and reset that oven to 350. Lay bacon on a parchment paper lined baking sheet and sprinkle with coconut sugar, bake for about 25 min. While the bacon is baking, blend up those sweet potatoes with your butter and cinnamon and salt. Spread the sweet potatoes in a shallow casserole dish, sprinkle on walnuts, and coconut. Once the bacon is done chop it up and throw that on top of the potatoes too. Now pop that all in the oven on 325 for about 10 minutes. Serve it up!!!!



It’s a funny thing about progress, it doesn’t always come at the speed we want it to, it doesn’t always come at the moment we want it to. But with consistency, proper programming, and sufficient drive, it ALWAYS comes.
One of the best parts about progress is it doesn’t have to be your own for you to enjoy it. Seeing the progress of your fellow athletes and friends is motivating and exciting! You truly do feel happy for them, because you experience the same process and work through the same challenges together. Seeing progress of your athletes from a coaches perspective, that’s a unique and beautiful thing. I’m so grateful for that feeling! Thank you to all of our athletes, newbies and original gangsters, for giving me the opportunity to watch in awe as you progress.
Now that my feeling are out of the way….
Here’s a cool recipe with a ton of health benefits by. The Paleo Chef, Mary Shenouda:



I’m always pretty excited about the opens. It’s not because I’ve never had a bad or disappointing moment, and every opens I’ve performed in a stellar manner and always felt proud. That’s not my reality.
I’ve been disappointed to tears in how I did in a wod, I’ve been angry, over reacted, and forgotten why I even do it in the first place. I’ve acted immature, placed an unnecessary amount of pressure on myself, and behaved in a generally embarrassing manner.
But that’s part of my growth as an athlete. I learned how to think, how to be competitive with myself, and how to stay balanced.
Those are all things I never would have learned if I didn’t participate in the open. Me maturing as an athlete and even coach is directly related to my experiences (both glorious and painful) during the Crossfit open.
Regardless of how you feel about your performance, you can feel how proud your team and coaches are with your work. It’s the only time you can watch Elite level Athletes compete in an event and say “I’m going to do that tomorrow!”
It’s an experience unlike anything else I’ve done, and it’s absolutely worth doing.
So, my advice is to make a batch of these Gluten-free (NOT PALEO, OH MAN!!!!) Oatmeal Chocolate chip cookies and head down to the gym tonight (Thursday) at 8pm and watch the live announcement of 15.1! Or stay home and eat the whole batch yourself while you watch your live stream of Rich Fronning and Matt Fraser doing work!!!!!!
1 cup almond flour
1 cup gluten free rolled oats
3 tbls coconut flour
1/2 cup coconut sugar
1/4 cup coconut oil (melted)
2 eggs
1/2 tsp vanilla extract
Half a bag of “Enjoy life” chocolate chunks
Dash of cinnamon

Directions: preheat oven to 325. Line a baking sheet with parchment paper. Toss dry ingredients together in a large bowl, then add everything else and mix well. Plop spoonfuls of batter onto the cookie sheet and bake 12-15 minutes. So easy and so yummy. Just remember to enjoy desserts in moderation!




This is Aaron.

Aaron holds himself to a very, VERY high standard in everything he does. This includes what he does in the kitchen. I do 99% Of the cooking in our house, but Aaron is the breakfast man. Traditionally on lazy Sunday mornings or Saturdays that we’re all home taking it slow, the breakfast man makes pancakes.

As we learned more about nutrition the last few years we started to remove most grains from our diet. We we’re not prepared to say goodbye to pancakes however, so the hunt was on to find the best paleo pancake we could. Aaron (per usual) nailed it. The following is adapted from a recipe from and tweaked to perfection.


Puree in a blender:
2 cups almond milk
2 teaspoon apple cider vinegar (optional, but helps for rising)
10 large eggs
1/2 cup -packed- almond flour (any brand)
3/4 cup coconut flour
1 cup arrowroot or tapioca flour
4 tablespoons coconut oil
4 tablespoons honey
1 1/2 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon cocoa powder

Heat some coconut oil in a pan/skillet on medium heat. Pour a small amount of batter into the pan and cook until one side is firm and golden brown then flip and repeat. This makes a decent amount of pancakes, leftovers are just fine reheated the next day. Hope you love them as much alas we do. Why does everything taste better when someone else makes it?!




This is a variation of Nom Nom Paleo’s Chicken and gravy.
Super close to the original recipe, but I used chicken breast instead of a whole chicken because I always seem to have chicken breast in my house.

4 boneless skinless chicken breast
2 sweet onions
2 cloves garlic
2 tbsp Ghee
1/2 cup Chicken Broth
2 tbsp tomato paste
1 tbsp “21 seasoning salute” (trader joes) or your favorite seasoning
Salt & pepper

Heat ghee in a heavy pan, rough chop your onions and garlic and throw them in. Sauté until soft and fragrant. Add tomato paste and stir around until well mixed. Let it cook a few more minutes, then add chicken broth to deglaze the pan. Pour that whole thing into a crock pot. Nestle your chicken breasts in there and top with seasoning and a sprinkle of salt and pepper. Cook on low for 4 hours. Make sure you don’t over cook those babies, you don’t want them to dry out. Carefully remove them and set aside, then blend the contents of the crock pot with an immersion blender. If you want the gravy thicker, use some tapioca flour. Once you’re satisfied, pour the tasty gravy over the chicken breast and enjoy!



*Disclaimer: this is not my photo. If I had used the photo I shot, you would never eat Baba Ganoush.*

Dips are fun and with game day fast approaching you need a party snack that you can partake in that doesn’t derail your eating habits!

Here is a super easy recipe for Baba Ganoush, which side bar is pretty fun to
say. I would describe it as a hummus like food, great for dipping and spreading on
stuff. The possibilities are endless, this is a really basic recipe but you could add roasted red peppers, or sundried tomatoes, or kalamata
olives…all these options make me wild with excitement!!!!!!!!

Baba Ganoush
2 eggplants
1 clove of garlic
2 tbls olive oil
1 tbls lemon juice
2 tbls tahini
2 tsp cumin
¼ tsp chili powder
2 tbls fresh chopped parsley
1 tsp salt (give or take)

Heat your oven to 400. Drizzle olive oil on your garlic clove, pierce the skin
of your eggplants with a fork and place all of it on a baking sheet in your
oven for about 30-40 minutes. When finished, drop your eggplants into a bowl of
cold water for a couple minutes. Now peel the skin off and put the eggplant
flesh and the rest of your ingredients (except the parsley) in a blender and
puree until nice and smooth. Chill in the fridge until you are ready to eat it,
then top with parsley and serve. [edit]