11/13/13…..WEDNESDAY….PALEO DAY 17


Almond Pancakes

Paleo Breakfast-Almond Pancake Recipe
Paleo Breakfast Recipe – Top this delicious Caveman breakfast recipes with your favorite fresh fruits. Paleo Breakfast wheat flour recipes.
– 2 eggs
– 1 tsp. gluten free vanilla extract
– 1/2 cup unsweetened applesauce
– 1 1/2 cups blanced almond flour
– 1/2 tsp. unrefined sea salt
– 1/2 tsp. baking soda
1. Beat eggs and mix in other ingredients until smooth then stir in almond flour
2. Oil griddle with coconut oil over medium heat.
3. Fill spoonful with batter onto skillet.
4. When bubbles appear flip pancakes and cook other side.
Provided: Reprinted Gluten Free Throughout the Year by Melissa Diana Smith

Paleo Breakfast Zucchini Pancakes

Paleo vegetable pancake recipe. Start you morning with this Paleo nutritious recipes. Serve with bacon or ham with a side of fresh fruit. Top off with a tall  glass of fresh fruit or vegetable juice to taste. Paleo Breakfast Recipe


Paleo Zucchini Pancakes


– 1 medium size zucchini
– 1 medium size green onion
– 1 large egg
– Salt to taste
– Pepper to taste
– 2 tablespoons olive oil for frying
– Grate zucchini into a small bowl.

– Finely chop 1 green onion and mix with the zucchini.
– Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.
-Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten.


Deadlift 10×3 @ 85%

Front Squat 1×5 @ 60%, 1×5@ 70%, 1×5 @ 75%, 1×5 @ 80%


For time


14 thoughts on “11/13/13…..WEDNESDAY….PALEO DAY 17

  1. Didn’t make it to UTC. Had to be at work early so…..
    WOD @ work gym:

    Warm up= 225 dead lift.
    FS= 115 to 155
    FRAN= 10:58sec
    Wow, that hurt!

  2. 800m sandbag run
    DL 3×10 unbroken #295
    FS #135to185

    Fran 5:17rx 2second PR

    Thanks for the push Coach Mike!!

  3. Warm up: 1000m row
    DL: 145#
    FS: only got to 70% @ 105#
    Today wasn’t my day for strength.

    Fran: 8:24/45# My intention was to go light and go unbroken on the thrusters. I did the first 21 unbroken, but i really didn’t plan on the 30 seconds of recovery i’d need before going into the 21 pullups. Going unbroken is hard. But that’s my goal for Year 41.

  4. Ran in a little late!
    Not really sure what my DL weight was. I think around 215 for 3.
    Front squats 185.

    Fran: 3:00 RX thanks for the push Andy and Jeremy

  5. Blood, sweat, and skin tears dl 295# then lat two 275#/ fs 95#,115#, 135#, 155# / Fran 12:08 RX I’m a little diassapointed with myself but I beat my last time of 12:43 beat it but oh well next time. Damn hand tears

  6. “You are only as good as the people you surround yourself with. Surround yourself with great people, and you soon will become great too”.
    Dead lift 10×3 425lb
    Front squat
    1×5 165
    1×5 195
    1×5 205
    1×5 225
    Fran (PR) 3:29

  7. DL #145 10×3 that was 70% was not feeling it, my form was perfect so decided to stay there.
    FQ got to #105
    Fran 8:01 #55
    Was not my day. Need more food in my system.


  8. DL 325 x 6
    1×5 135
    1×5 155
    1×5 185
    1×5 195 i think

    Fran: 4:41rx – Need to work on pull up and breathing

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