Let’s jump back a few steps and just review some nutrition points to help keep us grounded while we keep working on improving what we eat.

First off we have the 3 macro nutrients, proteins, carbohydrates and fats.  In our paleo/zone world of CrossFit we try to maintain 30% protein, 30% fat and 40% carbohydrates in our diet.  Protein includes, beef, pork, chicken, turkey fish, eggs and other wild game.  Fats would include portions of some of these proteins listed and also nuts and seeds, avocados, olives and oils from them, coconut and some dairy items.  Carbohydrates include vegetables, fruits, grains, rices, potatoes and other starches along with sugars.  Sugar is probably the single item that causes the most trouble with nutrition.  Food manufacturers have learned that they can sell more product by adding sugar to just about anything.  You should be learning to read ingredient lists on food packages and learn just how much sugar and other additives are being presented to you in what used to be a plain food item.  Look at bread and see how many other ingredients besides flour, yeast, salt and water are included.  Then go look at an ingredient list on a bottle salad dressing and see how many ingredients/chemicals are in it.  You will be shocked.  So your first assignment is to learn to read labels and the second assignment is to cut out all the sugar possible in your eating plan.  That’s a good place to start and we will keep working on more assignments in the weeks coming.  So remember Read Labels and No Sugar

The schedule for this week is Monday-Friday 5 am, 6 am, 4:30 pm, 5:30 pm.  Saturday WOD/Open gym at 9 am.

WODs for the week- POKER, B Squat/Sh Press/Deadlift, handstand work/squats, hip ext/farmers carry/situps, Row/box jumps duet, NANCY

Don’t forget to plan a Halloween costume for Friday Oct 29 workout.  Let’s see who can be the most creative and still be able to work out in the costume.

Paleo recipe for the wee

Chicken Fajita Soup

Made with chicken thighs for richer flavor, this easy to make soup will satisfy your cravings for fajitas but without all the carbs!
Course Dinner, Lunch, Main Course, Soup
Cuisine Keto, Paleo, Primal
Total Time 30 minutes
Servings 4
Calories 331 kcal


  • 1 tablespoon olive oil
  • 3 bell peppers sliced
  • 1 onion sliced
  • 2 cloves garlic minced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon oregano
  • 1 teaspoon paprika
  • 4 chicken thighs
  • 6 cups chicken broth
  • Juice of 1 lime
  • Chopped cilantro diced avocado, sour cream, for serving
  • Sea salt and fresh ground pepper to taste


  1. Heat the oil in a large pot. Add the peppers, onions, garlic, and seasonings. Cook until softened and add the chicken and broth.
  2. Bring to a boil and reduce to a simmer. Simmer until chicken is cooked through. Remove and let cool slightly. Shred and add back to the pot.
  3. Add the lime juice and simmer for 5 minutes.
  4. Serve topped with desired accompaniments.


3,2,1 GO!!!