What are those ominous looking spheres that have shown up….?

Have you signed up to do the obstacle course on May 20th yet? If not, WHY NOT? You know you wanna start moving these things around.

Back squat 5,5,5,5
Spend some time working up to a heavy 5 reps.

….Then 7 min AMRAP
7 pullups
7 box jumps



4 Rounds for time of:

400m Run

40 Deadlifts 155/95

Sometimes simple is best!

The 10am & 1pm team wod is 20 min AMRAP 10 kb swings, 10 burpees. Teams of two, one person works at a time, switch as needed

And for the 1130 movement class we’ll talk about the push up, pull up, and dip.

A nice little AMRAP to celebrate Friday!

15 min AMRAP

5 knees to elbow
10 kb swings 33/20
15 wall ball 20/14  everyone ten feet

Just a reminder that this Saturday is the last regular Saturday the our coach Diego Pompa will be teaching. If you haven’t caught one of Diego’s classes or if you are going to miss him as much as we will, PLEASE GO TO CLASS ON SATURDAY AND SEND HIM OFF WITH A FOND FAREWELL!!!! Diego is an amazing coach and athlete and we will miss his skill, his coaching and his sparkling personality…but HE WILL ALWAYS BE PART OF OUR TRIBE!!!!!



Also, be sure to sign up to be part of our team for the May 20th Obstacle Course Competition against Black Box Fitness in Abq! We are counting on you!!!!

Give me a Y!

Check out Jenna’s awesomeness with her handstand nose touches!

10 rounds
10 O/H squats 45/35
10 One arm bench press (hollow position/elbow at rib cage) 28kg/16
10 Birdpickers
10 Hollow rocks

The first of a few recipes and pictures from our Paleo picnic/ kickball game!!!

OMG! We had so much fun playing kickball and picnicking Paleo style!!!! Nate and I are thinking about starting a kickball league!!! It was not only incredibly fun and funny, but it was actually good exercise and the surge of adrenaline that courses through one’s body as that big red ball is hurling through space towards your face is unbelievable. Who is with me?



                An Awesome Day!!!!!

Here is one of the recipes from that day. Wish I had taken a picture. It was good. More to follow

I first had it when Kevin Wilson and Angela Del Mar made it for me. It is from the website http://everydaypaleo.com/. The cookbook by Sarah Fragoso is also amazing!!!!!

Better Butter Chicken

2 1/2 lbs boneless chicken thighs

1 red onion diced

3 tbsp coconut oil

6 oz can tomato paste

½ can coconut milk

½ tbsp crushed garlic

½ tsp cardamom powder

½ tsp coriander powder

1 tsp fenugreek powder

1 tsp chili powder

1 tsp sea salt

4 tbsp ghee (clarified butter)

Cut the chicken thighs into bite size pieces and set aside. In a large skillet or soup pot, heat the coconut oil over medium heat and add the diced onion and saute until translucent.  Turn your heat down to low and to the onion and oil mixture, add the crushed garlic, cardamom, coriander, fenugreek, and chili powder and stir well to make a paste.  Add the tomato paste to the onions and spices and stir, this mixture will be very thick.  Turn your heat back up to medium and add the coconut milk and salt.  Use a whisk to blend the tomato paste spice mixture and coconut milk together into a thick sauce.  Bring the sauce to a simmer and add the chicken.  Return the sauce and chicken to a simmer, turn down to medium low, cover and cook for approximately 15 minutes or until the chicken is done all the way through – make sure you stir occasionally during the cooking process. After the chicken is cooked, add the ghee and mix into the sauce until melted.  Serve the chicken over steamed red chard or any other green of your choice.


For Wednesday:

(one hand on ground while other touches nose while in the handstand position)
KNEES TO (opposite) ELBOW
DEADLIFT 275/155

Don’t forget to ask your coaches about how to get in on the Obstacle Course Competition against the Black Box in Abq at the Celtic Games on Sunday, May 20th(my Birthday!!) at the fairgrounds . There will be tons of activities, turkey legs, a huge audience and our own Mona Malec will be competing and defeating (in the Celtic Games) all while wearing a kilt!!!!! Join our team!!!! We are going to have a BLAST!!!! Because that’s how we do!!!!!


Back squats. Both heavy and light.

1 heavy, 10 light, 1 heavy, 20 light, 1 heavy 30 light
 This is a super heavy wod, yet also will bring a HUGE metabolic response—hearts will be thumping during the 10, 20, 30 rep schemes. They should be done without pause.






Still coming down from our picnic and kickball high….

Our Paleo Potluck Picnic and kickball game was an amazing success! I think it’s safe to say that everybody there had an incredibly fun time. Can’t wait for the next one! And we all want to give a major thank you to Ivonne Lobo who was kind enough to host all of us at her house to watch UFC 145! Thank you, Ivonne!!!

17min AMRAP
 10 renegade rows 20/10
10 v-twist
10 seated strict press
100 mtr run
 ….when everyone is in the room from the run, as soon as possible, everybody does 1minute max jumping lunges for their score.




Five rounds for time of:
155/105 pound Deadlift, 12 reps
155 /105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

The hero WODs are named for soldiers that die at war. Many, if not all of them, were CrossFitters. DT was named In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

The following quote was written in the comments after the first time this WOD was posted on crossfit.com. It moved me and I wanted to share it.

“Each Warrior wants to leave the mark of his will, his signature, on important acts he touches. This is not the voice of ego but of the human spirit, rising up and declaring that it has something to contribute to the solution of the hardest problems, no matter how vexing!”

Let’s go for a run… or 4

How are you all feeling after all those ring dips recently? Make sure you’re doing plenty of mobility to relieve that soreness! An excellent resource for that is always Kelley Starrett’s mobilitywod.com.


Skill progression: muscle ups

1600m run
20 double unders
800m run
30 double unders
400 m run
40 double unders
200m run
50 double unders

Mobility WOD