WOD for 121108:

15 minutes to establish a 1RM Clean and Jerk. -then- 3 rounds for total reps of: 1 minute ME HSPU 1 minute ME Front Squats 135/95# 1 minute ME Pull-ups *Rest one minute between rounds.

Level 1: Review: OHS, burpee Skills: Front squat WOD: run 400m, 30 kbs, 30ohs, 30 sit ups, run 400m

How to Reintroduce Foods after the Whole Life Challenge

You may be wondering, how do I add a food back into my diet after the WLC? This is a good question. You've spent the last two months eliminating, more or less, all the most common food allergens out there: wheat, soy, corn, dairy, preservatives, etc.  You will do yourself a serious disservice if you just dump everything back into your diet at once. You'll miss a critical opportunity to see which of these foods you handle well and which you don't.

Here's how to tell what you can handle: Introduce foods one at a time, and eat them several times to get a good idea. For example, dairy. Eat some cheese, then some milk, then some yogurt, then some ice cream, etc. Once you have a good sense of whether or not it is manageable for you, try something else. What are you looking for? Upset stomach, gas, loose stool, etc. All the typical indicators that you have eaten something problematic.

Take your time, go one at a time. and

Easy Paleo Meatballs from Easy Peas-y:

Ingredients: 1lb. grass fed ground beef 1 egg salt and pepper to taste (about 1/2tsp salt and 1/4tsp pepper) 1/2 small onion, minced 1Tbsp spinach (optional) 1Tbsp fresh parsley (optional) Directions: Preheat oven to 375degrees. In a large bowl, scramble egg and combine remaining ingredients. Mix thoroughly. Take an ice-cream scoop and measure out equal portions onto a baking sheet lined with parchment paper or tin foil. Bake for 10 minutes and then flip the meatballs to the other side and bake another 10 minutes. Total cook time is 20 minutes. *Tip* Can be made ahead and refrigerated or frozen. If refrigerating, go by sell-date on package. If freezing, place on parchment lined baking sheet and freeze separately for one hour then move to freezer bag. When ready to use, bake additional 5-10 minutes.

Mobility WOD Episode 63:

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