Clean - Heavy Single

Split Jerk- 70% of 1RM X 2, 3 times.


AMRAP in 10 minutes.

2000m Row


Post loads, row time and burpees.

Coaching Tips: Scale load and movements to match your current fitness level.  A complete warm up is essential prior to any max load lifts. Take as many sets to get warm, but do not do more than 5 reps in any warm up set. Get spotters to help lower the weight down in the split jerk, if needed.  The AMRAP workout is pretty straight forward, do the row and get as many burpees in as possible in the remaining time available.

Paleo Shepherd's Pie

16oz. Ground Buffalo (from my CSA box, you could use ground turkey, beef, etc…)

12oz. Parsnips (pealed and grated)

8oz. Zucchini (sliced)

3oz Mushrooms

1/2 cup Onion

1/4 cup Fresh Cilantro (finely chopped)

2 Green Onions (chopped)

1/2 cup Celery (sliced)

1 Slice Bacon

8 Egg Whites

1 tbsp Olive Oil

1/2 tsp Onion Powder

1/2 tsp Sea Salt

1 tsp Celery Salt

1 tbsp Tuscan Sunset (Italian Seasoning from Penzy's Spice Co.)

The cooking instructions for this very yummy version of shepherd's pie can be found on Lisa's Nutrition Blog.  This is also where you can find every recipe that I have posted.  You will no longer have to scroll back through pages and pages of workouts to find that recipe for the Chocolate Cranberry Paleo Nut Bars, or the Salmon with Dilled Cucumbers that you have been dying to make but haven't because it was "too hard" to find.  Now you will easily be able to find them since they are now conveniently located all in one spot.   Lisa's Nutrition Blog is now just one click away from the CrossFit East County Blog, you can find the link on the left side of our blog under CFEC Links.