Level 1

150-120-90-60-30 Jump Rope

*3 Backsquat at todays 5rm after each round*

-Short rest-

4 rounds:

15 squats

15 sit ups

Level 2

20-20-20-20-20 Double unders

*1 Backsquat at todays 5rm after each round*

-Short rest-

4 rounds

20 squats

20 situps

Level 3

50-40-30-20-10 Double unders

*1 Backsquat at todays 5rm after each round*

-Short Rest-

4 Rounds

30 Squats

30 Sit ups

Level 4 Rx

50-40-30-20-10 Unbroken Double unders

*1 Backsquat at todays 5rm after each round* (must be 300/200 or more)

-Short Rest-

4 Rounds

30 Squats

30 Sit ups


This is my favorite paleo recipe, from paleomg.com, its delicious and easy. I’ve done it with just onion, turkey, sweet potato and hot sauce and it still turns out awesome. If you’re using the myfitnesspal app, note that you can plug in the whole recipe and it will figure out the macros for you.

Loaded Twice Baked Sweet Potatoes.

  • 1 lb ground turkey
  • 2 large sweet potatoes (I used the yellow kind)*
  • ¼ cup Red Hot hot sauce (or another kind you like)
  • 1 tablespoon fat (I used coconut oil)
  • 1 yellow onion, diced
  • 1 garlic clove, minced
  • 2 teaspoons chipotle chili powder
  • 1 teaspoon ground red pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • salt and pepper, to taste
  1. Preheat your oven to 425 degrees.
  2. Cut your sweet potatoes in half, lengthwise and put them face down on a cookie sheet. Put in the oven to cook for about 25-30 minutes depending how thick they are. You will know when they are done if they are easy to push on, on the skin side. If you pull them out early and the inside doesn’t come out easily with a spoon, you’ll need to cook them a bit longer.
  3. While your sweet potatoes cook, put out a pot or skillet over medium-high heat. Add a bit of fat to the hot pan then add your garlic and onions to start cooking down.
  4. Once the onions are translucent, add the ground turkey and use a large spoon to break it up to help cook it a bit quicker.
  5. When the turkey is half way done cooking, add the spices. Let the turkey cook until no longer pink or until completely cooked through, take off heat.
  6. Now pull your sweet potatoes out of the oven and use a large spoon to scoop out the insides. Be careful to not go totally to the skin or it may tear and be pointless to add meat to.
  7. Put the insides of the sweet potatoes directly into your pan of turkey and mix thoroughly to combine.
  8. Now scoop out the new mixture and put into your sweet potato skins. You can go as high as you want. Think of it as a loaded bake potato…load that sh*t on!!
  9. Now put those loaded sweet potatoes back on the cookie sheet, face up, back into the oven and cook for 3-5 more minutes just to meld the flavors together and harden the top a bit
  10. Now eat them. They are DAMN GOOD. I mean it. Like seriously. Really good.
*I don’t know if the yellow kind of sweet potatoes are called something, so I just call them yellow…or with a hick accent, yeller. Anyways, the yellow sweet potatoes are a bit starchier and mix well in this meal, but other kinds would work just fine.
PS. I like it with a little more hot sauce than she suggests, maybe half a cup?



Plenty of time to work up to a back Squat 5 RM for the day.


The first part of today’s WOD is about maintaining good form with heavy weight while dealing with additional stresses; metabolic stress from the jump rope, and the physiological stress of the clock. Make sure that you give your best squat form for each of the WOD’s 5 squats

The second part of the WOD is about FEELING THE BURN.

Get more Awesome:  Roll out quads and calves.