Name James Salmen

Age? 37

Occupation? Director of Facilities/Laboratory Manager for the Department of Integrative Biology at the University of Colorado Denver

How long have you been training here? About 11 months

How did you get started in CF? I had been following it online for awhile and was looking for spots that were close to home or work and I finally found CFE. So then I made an appointment to get my ass kicked and signed up that day.

Favorite workout? Any workout with rope climbs, handstand push ups or workouts that contain elements that seem crazy at first, like 36" box jumps.

Least Favorite workout? Any workout with wall balls or thrusters in it.

Favorite movement? My favorite movement is probably the clean and jerk, because when you do it right you kind of fell like you're in the Olympics.

Least favorite movement? Right now double unders because I can only string maybe 2 together at a time

Biggest accomplishment here? So far it would be bench pressing more than my body weight, which is something I wasn't able to do before starting Crossfit.

Hardest thing you have learned here? So far it has been kipping, it takes more coordination than you would think.

Favorite nutritional tip? Make a big stew on Sundays and then eat it all week long for lunch, you'll save money and won't have to cheat while you're at work.

Favorite healthy recipe or meal? I would have to say that a deer steak I made recently was quite good, but harvesting the deer myself may have had something to do with that.

Most helpful recovery tip? Be adequately hydrated before you work out then you don't to play catch up after.

Advice for beginners? You have made a deal with your coaches that in exchange for following directions and hard work they will make you faster, stronger and healthier than you have ever been. Keep up your part of the deal and they will keep up theirs.

Paleo Hungry Man/Woman Sweet Potato Casserole

Here's a great meal that will give you breakfast for the whole week!

  • 2 pounds of lean ground beef (other ground animals will work too)
  • 1/2 pound of bacon
  • 8 eggs
  • 3 large sweet potatoes (get 4 just in case)
  • 1 large white onion
  • 1 large red onion
  • Spices: Cayenne, paprika, garlic, black pepper, oregano
  • 1 large deep rimmed skillet or pan
  • Coconut Oil to grease your slow cooker

Food Prep:

  1. Peel your sweet potatoes and microwave them for 2-3 minutes to soften them slightly
  2. Slice your sweet potatoes into 1/8″ slices, or thin like in the picture
  3. Dice your bacon finely and brown it in a pan into crisp pieces
  4. Remove your bacon from the pan and set it aside for later
  5. Dice your onions into large chunks and add to your pan along with your ground beef. Make sure you use a deep skillet or pan big enough to brown 2 pounds of beef and 2 onions.
  6. Season your beef as you wish. I used a generous amount of cayenne, paprika, black pepper, garlic powder, and oregano.
  7. Make sure your beef is fully browned and onions are translucent.
  8. Beat your 8 eggs in a bowl, blender, or food processor. I use my trusty magic bullet. Add some cayenne and paprika to your egg mixture if you wish.


  1. Grease your slow cooker with some coconut oil.
  2. Line the bottom of your slow cooker with slices of sweet potato. Just enough so that you cover the bottom.
  3. Spoon in a layer of your seasoned beef onto the sweet potatoes.
  4. Sprinkle some of your crisped bacon pieces on top of the beef.
  5. Repeat.
  6. The goal here is to keep layering evenly until you use up your supplies. If you end up with some extra sweet potatoes, I’m sure you can think of a few ways to eat them later.
  7. Once you have finished layering, pour your egg mixture over the top. Trust me on this. The eggs will fall into place and make the magic happen.
  8. Cook on low for 6 hours.
  9. Allow pot to cool. If your ceramic crock is removable, throw it in the fridge overnight. This will allow the dish to congeal and set nice. You can then slice the casserole into pretty pieces like in the picture.

WOD for 130306

Jump Rope 4 Rounds for time: 25 Single unders 10 Double unders 5 Crosses 20 Right leg/Left leg (10 R/10 L) 50 Running Man