Testing week!!

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– 100m run
– Ring Rows
– Goblet squat
– 30 sec double under practice
A. Front squat – Find 1RM
B. Weighted pull up – Find 1RM
1 mile run TT
max plank hold time x 1

In honor of the Paleo Challenge, I’m posting a paleo recipe every week. This recipe I have made a million times and absolutely love. It’s also great for anyone who is skeptical… Just make this dish for them! Enjoy!!!

Shrimp Cakes


1 pound (raw) shrimp, peeled and deveined
1 red or yellow bell pepper, finely chopped
1 clove garlic, minced
2 Tbs green onions (scallions), thinly sliced
1 Tbs lime juice, freshly squeezed
1 Tbs raw honey
½ tsp sea salt (optional)
¼ tsp ground chipotle
1 egg
½ cup cilantro, finely chopped
½ cup almond flour
3 Tbs coconut oil, for sautéing


Place shrimp in food processor, pulse until finely chopped.
In a large bowl, combine chopped shrimp, bell pepper, garlic, scallions, lime juice, honey, sea salt (optional), chipotle, egg and cilantro.
Form mixture into 12 (½) inch thick patties, dip each in almond flour, coating thoroughly.
In a large skillet, over medium heat, warm 1 tablespoon oil.
Add 4 patties to the skillet and cook about 5 minutes per side, until browned; remove and place on paper towel lined plate.

“I feel like a bear on tranquilizers”