5 RFT
400 m run
20 situps
20 sledge strikes
20 kb swings
Time: 26:15
Great little metcon this morning. Took a week off and boy was I paying for that! I had every intention of working out over Christmas, but failed miserably. I instead ate my little heart out and paid dearly for it.
This WOD is my favorite kind of workout and in the summer, would have blitzed through this. It was a balmy 23 degrees for the run this morning and my lungs froze. Situps and KBS were strong. Sledge is always fun, but on round three the darn thing bounced off the tire onto my shin!!! I have quite the goose egg now. It's quite painful...I don't recommend hitting yourself with a hammer.
More fun tomorrow including a NYE nightime run!
1 comment:
Hey Erin!
Here's my recipe for primal mayo. I believe it would be considered Paleo, as well
Ingredients
3 fresh raw egg yolks
1 tsp Lemon Juice
1/2 tsp white wine vinegar (or white vinegar will do)
1/2 cup Walnut Oil
1/3 cup Extra Light Mild Tasting Olive Oil
1/2 tsp Dry Mustard
1/8 tsp Paprika
1 2/5 g Sea Salt
This is easiest with a stick blender, but works well in a small food processor as well.
With a stick blender: Blend together all ingredients except for the oil in the bottom of a large measuring cup. Add all of the oil on top of the egg mixture, and keep the stick blender close to the bottom of the cup, raising slightly to allow oil to become incorporated. It will thicken very quickly. Keep raising the stick blender until all oil is incorporated. Voila - mayo!
The food processor method is much the same. Blend all ingredients except the oil, then gradually start adding oil a few drops at at time to allow it to begin emulsifying. Once you see it is starting to thicken you can begin adding oil in a thin stream until it's all incorporated.
My last batch, I added a bit of garlic powder...just a touch, and it was the best batch so far.
For the oils, you can use any light tasting oil. Don't go with full extra virgin olive oil - it's way too strong! But light olive oil and walnut oil are very good - neutral flavor.
Let me know if you try it!
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