Imagine eating this everyday...yum!

Imagine eating this everyday…yum!


Caveman Cafeteria delivers paleo meals to MBS
Did you know MBS CrossFit is a FREE pickup location for Caveman Cafeteria. Caveman Cafeteria delivers gourmet paleo meals to you weekly. Meals can be customized portions and tailored to be delivered according to your schedule all on their user-friendly site at

MBS Crossfit members can get $50 off their monthly plan by entering “MBS” as the promo code. Janelle and I have been trying the service for the past 6 weeks and it is awesome. The menu is always changing and I have yet to be disappointed. Its hard to beat getting home after a long day and being able to reach in the fridge and pull out pre-cooked lamb chops and veggies…everything is organic also, so you are getting the best. Hope you guys give it a try..Thanks!

Check out January’s menu.


Coach Amanda will be hosting a 30-day nutrition challenge that begins on Monday the 20th. Full details will be posted later this week. You can follow her and get more info on the MBS CrossFit Nutrition Facebook group page also.



Bench press, 3-3-3-3-3 up to 3RM

8 Rounds
3 Weighted pullups
Run 100
3 Weighted dips
Run 100

Finish with 5 minutes of L-sit practice.


OLYMPIC (class held every Tuesday and Thursday at 11am and 5:30pm in the weight room)
Work up to a heavy snatch 1RM with no hands/no feet (NHNF). Then, EMOM for 20, 1 snatch at 80%

Assistance work posted on the board.


YouTube Preview Image

Check out this video of Heather Kelly and her food choices for eating while traveling. Not joking, this is the same stuff I buy for myself on trips…anything to avoid having to eat from the airport! Here’s the list…I know it seems extreme, and honestly I can agree, but if you want above average results, you have to do above average things.

Travel food
– Steak jerky
– Smoked salmon
– Coconut butter
– Green tea
– Avocado, cucumber, bell pepper, carrots


Reminder, we only have an 8am class today. Please join us for the OPENutrition Eating for Performance seminar today from 9-12pm. There will be open gym from 12-2pm after the seminar.


Workout of the Day

***Workout at 8am ONLY***

Run or Row 5k


The super difficult, super confusing, paleo diet.

The super difficult, super confusing, paleo diet. (photo courtesy


Sorry about the sarcastic caption above. Truthfully, changing eating habits isn’t easy. Especially, when nearly EVERYTHING you’ve been taught about nutrition is FALSE. The blog-o-sphere makes “healthy nutrition” even more complicated because there are so many people that have success with different versions of it. Not every body is the same, not every experience the same, so it makes sense that there’s probably NOT JUST ONE DIET that is going to work exactly the same for everyone. That is where having some education…possibly outside of the circle  of federally funded educators (sorry Monsantos, two-thirds of Americans are obese), can be valuable. You should be concerned about your diet. What you eat builds the biological foundation of YOU…that’s sort of a big deal. Nutrition can keep you healthy, keep you active, keep you feeling better about youself, and keep you living longer on this planet.

If I were to suggest a New Year’s resolution to someone, I would suggest not to lose 10 lbs., or get on a diet for 30 days, but resolve to educate themselves on the food they eat. Read the labels and see where it is made, how it’s made, do some research online and find out what the difference is between “sugar” and “organic cane juice”, or look into the effects of gluten on the gut. I would also recommend they read some some good paleo websites and books. Attend a seminar (like the one we are hosting), and talk to other people about their diets. The returns for your effort are definitely worth it!

We are happy to be hosting a Paleo for Performance seminar this Saturday from Heather Kelly of OPENutrition. See below for details.

What: OPENutrition Eating for Performance Seminar
Where: at MBS CrossFit
When: Saturday, January 11th @ 9 -12 p.m.

FREE to MBS members.

Friends, family, and other community members – SIGN UP $30

 RSVP via Facebook HERE

Details: Did you know that 80% of your fitness is based on what you eat? Join us to learn everything you need to know in order to shed body fat, gain lean muscle and boost athletic performance!

Heather Kelly is an evolutionary sports nutritionist and certified psychology of eating coach. She has her dream job of traveling to CrossFit affiliates across the country, teaching athletes how to eat for performance and develop a healthy relationship with food. She is a two time NCAA National Champion in Women’s Rowing as well as a 2010 CRCA/Pocock All-American. Heather is excited to help you reach your athletic potential
by dialing in your sports nutrition diet.

Learn more at



Back squat
60%x10, 65%x8, 70%x6, 75%x6, 80%x6

5 rounds for time:
2 Rope climb
10 Deadlift 225/155 lb.
40 Double unders

L3 – Rx
L2 – 4/3 rounds at rx weight/movement
L1 – 4/3 rounds at modified weight/movement




Grass Fed Meatloaf with Mashed Cauliflower


  • 2lbs grass fed ground beef
  • 8 pieces uncured bacon, cooked and chopped
  • 2 eggs
  • 3/4 cup almond flour
  • 2 tbsp onion powder
  • 3 tbsp garlic powder
  • 1 onion, diced
  • 1 bell pepper, diced
  • 2 heads of cauliflower
  • 4 tbsp grass-fed butter
  • Salt/pepper to taste
  • 1 c organic ketchup


  1. Pre-heat oven to 400 degrees
  2. Mix ground beef, chopped bacon, eggs, almond flour, onion powder, garlic powder, onion, bell pepper, salt and pepper
  3. Place in a loaf pan
  4. Top with ketchup
  5. Bake for 45 minutes
  6. Chop cauliflower and remove sterns
  7. Bring about 2″ of water to boil in a large stockpot
  8. Add cauliflower and turn the heat to medium high
  9. Cover and let cook for around 20 minutes (until the cauliflower is completely cooked through and soft)
  10. Drain water from cauliflower and place with butter, salt and pepper into a stand mixer or food processor
  11. Mix on high speed until butter is incorporated
  12. Let meatloaf cool 15 minutes and eat up

This will keep well so if you want leftovers, double up!


Workout of the Day:

50-40-30-20-10 reps for time:
Kettlebell swing
Wall balls

OLYMPIC (class held every Tuesday and Thursday at 11am and 5:30pm in the weight room)
Find a heavy split jerk

Assistance work posted on the board.


Sellers squatting.

Sellers squatting.


My Experience with the Paleo Diet – by Pat Burke

How is your molecular foundation? I am reminded of the importance of nutrition every time I get run-down, tired, and ultimately sick. You’ve probably seen this Hierarchy of Athletic Development picture before…but just in case, here it is:


Nutrition’s role in the development of an athlete is to “lay the molecular foundation” for fitness and health. In simple terms, it means that you must feed your body high performance nutrition if you expect high performance results.

I was introduced to the paleo diet by doing a 30-day nutrition challenge…

Roughly six years ago Janelle and I did our first nutrition challenge alongside about 20 of our first members of MBS. We had just attended a Robb Wolf seminar and were stoked to see what would happen if we stuck to a diet of “meat, vegetable, nuts, and seeds”, aka Paleo Diet. Previously, we had been eating according to diet plans found in Men’s Fitness and other garbage magazines. Well, if you’ve done one of the 30-day challenges, you know how it goes…it sucks. Getting off caffeine, no rice, bread, pasta, cheese, milk, or SUGAR!!! To be honest, we probably accidentally cheated more than once because it’s actually very hard to be 100% free of processed food. You have to know where to shop, what ingredients to avoid…the food companies do a pretty good job at disguising sugar and their additives.

The results of our first challenge were mixed. It was physically frustrating because I was occasionally tired, moody, and lost weight that I didn’t want to lose over the course of the 30 days. Some of our members experienced weight loss that they were looking for (5-10 lbs. average) and they were very happy. But, on the positive side, we all noticed that, especially toward the end of the challenge, we felt better, had a more positive mood, sleep was better, skin was clearer, and we breathed easier in the high intensity workouts.

The larger role that the nutrition challenge played was that I learned how to take charge of what goes in my body and to be very serious about it. For example, you SHOULD care if there are 15 grams of sugar in each serving of your barbeque sauce and the serving size is only 2 tablespoons. Without being selective with what goes in your body, you are likely to be putting a bunch of junk in it that is making you feel sick, gain weight, or have bad performances in your workouts.

Since doing our first paleo challenge, we did one more seriously, and another couple where we fell off the wagon…Eventually, we’ve learned that we don’t need/require the structure of being 100%. It’s hard to be perfect paleo all the time, even just 30 days. But, through doing the challenges, we’ve been able to identify how to shop, where to shop, how to prepare our food according to our daily schedules, and what exceptions we can make to the diet that don’t seem to have a noticeable effect on our health (ie cream in our coffee and butter are my everyday cheats that I’m not willing to give up). We’ve also learned how to play with our food quantities according to our goals. For example, I know how to eat a 100% paleo diet without losing weight…it’s not easy, but it can be done. 🙂

Sacrifice is a part of life. If you want a good paying job, you have to sacrifice 4 years and go to college. If you want to be good at something, you sacrifice your time and practice that skill. If you want to be healthy, you have to make the sacrifice and learn about eating better. Nutrition is key to living a happier, healthier life.

By the way, Coach Amanda is happy to help you out with your nutrition. She can do private consultations by appointment, or just point you in the right direction. Email her at for more info.

Also, a big shout out to the folks that are currently doing our Fall Nutrition Challenge…only two more weeks to go!!!



Back squat, WP 5’s – add 10#’s to your training max (not 1RM) from last cycle
warm up sets – 40×5, 50×5, 60×3
work sets – 65×5, 75×5, 85xAMRAP

For time:
30 KB weighted box step ups ea leg, 24/20″ with 72/53 kb
30 Box jumps 24/20″
30 KB goblet squats 72/53 lb.
30 KB swings 72/53 lb.
30 Burpees

Cashout with 30 KB Russian twists 72/53 lb.

I’m going to post these “levels” on a few workouts this week. Basically, L3 is our advanced CF athletes that are familiar with their 1RM maxes and can do most workouts as prescribed. L2 is for our athletes with at least 6 mo experience, but are still mastering the proper form and strength in movements. L1 is for those folks with less than 6 months and are still working on form and conditioning. By modifying the reps/load according to your skill and ability level, you are going to get more out of the workout.
Try to modify reps before modifying weight
L3 – Rx
L2 – 20 reps
L1 – 15 reps and lighter weight


Recipe from Master’s Coach Lisa V.

lisas salad

Arugula & Endive salad with Pine Nuts and Parmesan

Lisa adds grilled steak but you could easily substitute your favorite protein.
3 Tbsp. pine nuts
2.5 Tbsp. extra virgin olive oil
1.5 Tbsp. fresh lemon juice
2 Belgian endives, thinly sliced
6 oz. baby arugula
1 cup grape or cherry tomatoes, halved
1/4 cup Parmesan shavings
salt and pepper to taste

In  a small skillet, toast the pine nuts over medium-low heat, shaking the skillet occasionally, until golden and fragrant, about 4 minutes.

In a large bowl, combine the olive oil with the lemon juice and season with salt and pepper. Add the endive, arugula, tomatoes, Parmesan cheese shavings and the toasted pine nuts and toss thoroughly. Serve immediately.

Workout of the Day

A. 20 minutes of mobility work 

B. Back Squat 3-3-3-3-3 work up to a heavy 3

C. One Minute On…One Minute Off…for 10 minutes.
    30 KB Swings – 72/53 lb.

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 750 meter row.


Does Roxie close his eyes until all of his reps are finished??

Does Roxie close his eyes until all of his reps are finished??

Regional WODs Announced! Click here to see what Pat and the team will crush in Salt Lake!

If you like “healthy pancakes,” check out this recipe from John Welbourne.

New Wagon Wheels

2 sweet potatoes (yields about 4 cups)
4 whole eggs
1 cup coconut milk
2 scoops of Well Food Company Vanilla Whey Protein
4 tablespoons butter, melted
3 tablespoons almond butter
2 teaspoons baking soda
2 teaspoons baking powder
1 tablespoon cinnamon
1/2 teaspoon salt

Peel and cut the potatoes into small pieces. Boil them until you can easily stick a knife in them. Put the potatoes in the blender with the eggs, whey protein, melted butter, cinnamon, salt, baking soda, baking powder, almond butter. Start adding the coconut milk to reduce the consistency and blending it.


Heat the griddle, slick it with butter and cook till brown on either side. Remember these are more delicate than the pancakes my mom made. Too hot a griddle and they will burn and not cook through the middle. I would say try them on a lower head setting since, I fucked up the first few batches on Sunday and decided I need reinforcements. So, I contacted Paleo Comfort Food rockstars for their help and they delivered.

Workout of the Day
Press, 1-1-1
Push press, 3-3-3
Push jerk, 5-5-5




photo 2

In an attempt to make my diet a little less filthy, I’ve recently taken to doing one better than juicing… making a veggie smoothie. It looks unappetizing at best; a slurry of brown or red with green bits and it tastes like I scooped a handful of grass clippings out of my lawnmower bag. I wouldn’t go quite so far as to say it’s enjoyable, but it’s tolerable and it’s a fantastic way to get all the benefits of raw food, a healthy size vegetable serving and gut cleansing fiber.  It’s quick, portable, and if you add protein it’s a complete paleo meal.

This works best with one of those mighty blenders like the Magic Bullet.

The size of your blender will determine the quantity of your ingredients.  Below is what I use for my individual 1 portion sized blender.

Chop into small pieces the following…

A handful of baby kale

photo 4

You can find this gem at Costco.

A handful of spinach
Chopped broccoli
Chopped beet
Chopped carrot
Chopped apple
Fresh or frozen berries
*Add 2 Tbsp. of egg white protein powder optional
*Add 1 Tbsp. of ground flax seed optional

photo 2

This is what it looks like before blending

Blend the crap out of it and pour it in a glass.  Mmmmmmm.  Delicious

photo 1

This is what it looks like after blending.


Workout of the Day

A. Basic 5 warm up

B. Dumbbell bear complex (5 each of deadlift, hang power clean, thruster) x 3 sets going up in weight.

C. Complete three rounds with 40 seconds work/rest at each:
1. Dumbbell pushpress 40/20 lb.
2. Strict Pullup or 2x jumping
3. One Arm KB Power Snatch (heavy)
4. Sledgehammer swings

*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep. *For KB power snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms. Post total score to comments.



Sweet Tooth


Magic Brownie Bars from Juli Bauer and her blog PaleoOMG

I have a sweet tooth.  Let me amend that… all my teeth are sweet teeth.  I have been addicted to sugar for a loooooong time, but I’m better today about my sugar intake than I ever have been. I’ve made gradual changes, and with the help of Juli Bauer and PaleoOMG, I can stay on track and still have the occasional sweet treat.  Check out this amaze-balls recipe.  It’s my new favorite.

Magic Brownie Bars
Prep time: 10 min   Cook time: 25 min  Serves 4-6 normal people or 1 Shirley

For the brownie layer:

  • 15 dried medjool dates, pitted
  • ¼ cup coconut oil, melted
  • 2 tablespoons coconut flour
  • 3 eggs, whisked
  • ¼ cup unsweetened cocoa powder
  • 2 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • pinch of salt

For the magic layer:

*It’s the delicious thick stuff on the top of a can of coconut milk. DO NOT SHAKE THE CAN BEFORE OPENING.


  1. Preheat oven to 365 degrees. I know, weird number, just do it.
  2. Now add your dates to the food processor and begin to pulse until you get a clumpy paste.
  3. Then add your coconut oil and cocoa powder to the food processor and puree until well mixed and it has become smoother.
  4. Then add your eggs, coconut flour, honey, vanilla, baking soda and powder, and salt and puree until smooth.
  5. Grease an 8×8 baking dish with some extra coconut oil, then pour in your brownie mix and smooth out throughout the dish.
  6. Now make the top layer. Add your shredded coconut, coconut oil, coconut butter, and honey to a bowl and heat in the microwave. Don’t tell me a microwave isn’t paleo, you’re not creative.
  7. Mix ingredients together ingredients until smooth then add your whisked egg whites and mix well.
  8. Pour topping over your brownie batter and smooth out until covering the entire surface of the brownie.
  9. Add dish to oven and baking for 20-25 minutes.


Workout of the Day
A. Row 750, Basic 5 Warm Up

B. AMRAP in 10 minutes:
1 Strict pullup
1 Stone to shoulder
2 Strict pullups
2 Stone to shoulder
3 Strict pullups
3 Stone to shoulder
…continue for 10 minutes. Choose a stone that is challenging.
C. With a partner for time:
5-4-3-2-1-2-3-4-5, 10-yard sprints (touch over the line)

One partner works at a time, each going through the ladder. This will be a very quick drill..the goal is to go FAST!


Breakfast Muffins

photo 5

These are great for a quick, on the go breakfast.  And they reheat well, so make a bunch and you’ll have your paleo breakfast for the week.

12 Jumbo eggs
12 slices canadian bacon
No salt seasoning
Fresh Pico de Gallo


Preheat oven to 350

Line a muffin pan with foil muffin liners.
Nestle one slice of canadian bacon in each liner. It’s ok if it gaps around the edges.

photo 6

Sprinkle a pinch of seasoning on top of each slice of canadian bacon.

photo 3
Crack an egg into each of the canadian bacon pieces.  It’s like the canadian bacon is hugging the egg.

photo 4
Bake for approx. 25 minutes or just until eggs set.  Do not overcook or eggs will be dry.

photo 2

Garnish with fresh Pico de Gallo.

Other options for the eggs:
Egg whites only: Increase eggs to 16 and combine in a bowl before pouring into muffin tins.
Scrambled eggs: Crack all 12 eggs into a bowl and scramble before pouring into muffin tins.


Master Class has moved to Wednesday at 6:00PM. This takes effect tonight and until announced otherwise.


Workout of the Day

A. Basic 5 warm up

B. Perform the following tests: 10 minutes at each station.

1. L-sit for time.

2. Handstand walk for distance.

3. Chest to bar weighted pull-up for load.

4. Snatch 1 rep for load.