Matt and Erika

Matt and Erika Strength:

Tempo Front Squat 5x3 @ 3X31, start at 60%


The scariest WOD of all...... "Fran" 21-15-9 Thrusters 95#/65# Pull-ups


This week's WLC bonus challenge is easy. Just make your workout schedule for the week and stick to it. If yopu say you're going to work out M-W-F at 7am, be there. This is a great habit to develop now to transition you out of the WLC and back into your regular routine.  

Easy Paleo Frittata from Nom Nom Paleo


Here’s just one example of how you can throw together a simple frittata. These make good leftovers and are an easy way to make several day's worth of breakfast.


  • 1 tablespoon coconut oil or fat of choice
  • 1 cup emergency protein (whatever cooked meat you have on hand)
  • 1 cup frozen broccoli (or any leftover or frozen veggies)
  • 4 large pastured eggs
  • 2 tablespoons coconut milk
  • 1 teaspoon kosher salt
  • Freshly-ground black pepper

First, preheat the toaster oven to 350°F and heat the coconut oil in an 8-inch cast iron skillet over medium heat. Then, add whatever protein you have on hand (here, I used some leftover spicy lamb merguez sausage and onions) to the skillet and stir-fry until heated through. Meanwhile, place the frozen broccoli in a medium microwave-safe bowl, cover it with a wet paper towel and nuke it until it’s thawed. Use a pair of kitchen shears or a knife to cut the broccoli into bite-sized pieces. Add the broccoli to the ingredients in the pan and mix to cook thoroughly. Crack the eggs into a medium bowl, and add the coconut milk, salt, and a few grinds of pepper.  Pour the egg mixture into the skillet and cook for 3 to 5 minutes or until the bottom of the frittata is set. Place the skillet in the oven. Cook for 10 to 15 minutes, and then crank the heat up to broil for another 2 minutes or until the frittata puffs up and is cooked all the way through.  Carefully transfer the frittata to a plate, slice, and serve.  The frittata is delicious cold so it’s perfect for leftovers!

Mobility WOD Episode 59: