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This weekend Kevin and Jackson are competing in their second CrossFit competition, the SuperFit Games in Charlottesville, VA. The event will be held at CrossFit Charlottesville which is (according to Google Maps) about 2 hours and 40 minutes away, and Danielle and I are planning to head down for the weekend to cheer them on, and, you know, tell them where they’re sucking and need to improve.

Everyone is invited to come down and join us in supporting Jackson and Kevin while they show off what they can do against some of the region’s best athletes. If you haven’t been to a CrossFit competition yet, you need to go – it’s a GREAT time!

If you can’t make it, then be sure to wish them luck this weekend. Otherwise, it would be great if we had a big showing at the SuperFit Games! Hope to see you there!

  • Mark.B

    Good luck guys! Give ’em hell!

  • Ladybug724

    Good luck guys!
    Now for an easy snack:

    Almond butter

    Spread the almond butter on some celery sticks, top with raisins, and you have a paleo twist on an old favorite.

  • Dan

    Good luck guys — whoop some ass!

  • Lauren

    Fresh Fruit Salad
    Paleo Breakfast Recipe
    Fresh Fruit Salad – Paleo-Caveman

    This fruit salad combines chopped peaches, strawberries, bananas, blueberries or blackberries and red and green grapes, dressed with a simple fresh lime and pineapple juice dressing. Fruits are seasonal in Winter months may substitute peaches and strawberries with grapefruits, cantaloupe or oranges. Substitute to taste.
    -6 peaches, peeled, pitted and chopped
    -1 pound strawberries, rinsed, hulled and sliced
    -1/2 pound seedless green grapes
    -1/2 pound seedless red grapes
    -3 bananas, peeled and sliced
    -1/2 pound blackberries or blueberries (to taste)
    -small amount of honey (topping to taste)

    •juice of one lime
    •1/2 cup pineapple juice
    •1 teaspoon ground ginger

    Combine chopped and sliced fruits in a large serving bowl; toss gently.Add small amount of honey to taste. Whisk together remaining ingredients in a small bowl or 1 cup measure. Pour dressing mixture over fruit and toss gently to combine. Cover and chill the fruit salad thoroughly before serving.
    -This fruit salad recipe makes enough to serve about 10 to 12 people.

  • Sophia

    Good luck guys!

  • Jeff

    Good luck, you guys are gonna do great!
    Brrrrr Its cold… So what better than hot cocoa!

    1 rounded tsp unsweetened cocoa powder
    2-4 tbs of full fat coconut milk
    Hot water
    1 tsp honey

    Place cocoa powder in a mug and break up any lumps add the coconut milk and stir to create a slurry. Pour in a few tablespoons of hot water and stir to blend. Add more hot water to fill the mug. Add honey at any time.

  • Emily

    Good Luck Jackson and Kevin!

    Day 5! Spiced Apple Butternut Squash Soup (Courtesy of
    1 Med. butternut squash
    1 Rib celery chopped
    1 Carrot chopped
    1 Small onion chopped
    1 apple, cored, peeled and chopped
    1 Clove of garlic
    1 Teaspoon of cinnamon
    1/8 Teaspoon of nutmeg
    1 Teaspoon of fresh thyme
    pinch of fresh ground pepper
    1 Box of organic chicken broth (or use your own)
    olive oil
    Preheat oven to 400 F. Cut Butternut squash lengthwise and again in half. scoop out the seeds and discard. drizzle with olive oil and peper and place faced down in a baking dish. Bake for 40 mins (still soft). Meanwhile, heat up oil in frying pan and sautee onions, carrots, celery for approx 5 mins, then add apple, garlic and spices for another 5 mins. When Butternut squash is fully cooked, pour chicken broth in a large stock pot. Add mixture and butternut squash to broth and bring to a boil for 2 mins. Transfer soup to blender (depending on the size of blender you have, devide the soup in 2 batches) blend until smooth.

  • Clark

    Kill it this weekend, guys! I’d totally be there if I wasn’t in Oklahoma right now.

  • Erik Herick

    Jeff, I love anything with unsweetened cocoa powder… Since you covered dessert, I’ll go for another breakfast:

    **** Coconut Milk and Curry Frittata ****
    – 7 eggs (If using the whites, bump to 10 eggs)
    – ½ red onion, finely diced
    – 2 cups fresh spinach, chopped
    – ¼ cup coconut milk
    – 2 tablespoons tomato paste
    – 1 tablespoon curry powder
    – 1 tablespoon coconut oil
    – Sea salt to taste

    Heat the coconut oil in a medium sized skillet, add the onions and cook until the onions begin to caramelize. While the onions are cooking whisk together the eggs, coconut milk, tomato paste, curry powder and salt. Rowan helped me whisk and then I used a hand held mixer to make sure all the ingredients were well blended. Add the spinach to the onions and oil and cook until the spinach is wilted. Evenly spread the onion and spinach mixture over the bottom of the skillet and pour in the egg mixture. Cover and cook over medium low heat for 4 minutes. Transfer the frittata to the oven and cook under the broiler uncovered for another 2 -3 minutes or until the frittata is cooked all the way through. Slice like a pizza and serve.

  • Jeff

    Just a word of advice. Emily and I made the paleo pancakes with ground almonds and they are VERY heavy. They taste OK but are rocklike in my stomach right now. Just an FYI.

  • Lorena Skelton

    Many people do not like liver, but this is so good. You can have it for breakfast, lunch. or dinner.

    Liver & onions

    * Liver and onions4 large slices pork or beef liver;
    * 5 large onions, sliced; I Used half 1 big onion, 2 garlic cloves, and half green pepper
    * 6 tbsp butter or lard; I used coconut oil.
    * Salt and pepper to taste; I used, red ground pepper. No salt.


    1. Heat a large skillet over medium-low heat and add 5 tbsp of the butter and the sliced onions. Cook slowly, stirring often, for about 20 to 25 minutes, until the onions are really soft and caramelized.
    2. Near the end of the cooking process of the onions, heat an other pan over a medium-high heat and cook the liver with the rest of the cooking fat, about 3 minutes on each side.
    3. Serve the liver topped with the delicious and creamy cooked onions. This is also delicious served with a little bit of homemade salsa on the side.

  • Jeff

    Here is an easy and great tasting veggie dish that I eat all the time.

    I bag frozen Brussels sprouts
    Garlic powder
    Mrs. Dash salt free seasoning
    Olive oil

    Heat a fry pan with EVOO and add frozen Brussels sprouts, then add garlic powder and Mrs. Dash to taste. Stir make sure the sprouts are all covered in the EVOO and spices. Cover and allow to cook for around 5 minutes. Stir and cook until the sprouts are cooked to your liking.
    This really is super easy and great tasting!

  • Ladybug724

    Here’s Saturday’s tasty treat:
    Coconut and Lime Custard
    1 cup coconut milk
    ½ cup water
    1 tbs honey
    1 lime, peel finely grated
    2 tbs lime juice
    1 vanilla pod or 1tsp vanilla essence
    4 eggs
    ¼ cup shredded coconut, toasted
    Pre-heat oven to 160 degrees Celsius, fan-forced.
    Place coconut milk, water, honey, grated lime and lime juice in a pan and simmer over medium heat for 1 minute.
    In a bowl beat eggs. Add slowly to hot coconut milk mixture, whisking quickly until combined and a smooth texture has formed.
    Place mixture into 4 individual serve oven proof dishes and place in a deep oven proof pan. Pour boiling water into pan to come halfway up the sides of the dishes. Bake in oven for 30-40 minutes or until set.
    Cool to room temperature then place custard in the fridge to cool for 6 hours or overnight.
    Serve with toasted coconut sprinkled on top.

  • Erik Herick

    Mango and Passionfruit Sorbet
    1 large mango
    2 passionfruit
    1 tbs honey
    1 egg white, beaten until stiff peaks have formed
    Using an electric blender, blend together mango, passionfruit and honey until a
    creamy texture has formed.
    Fold mango mixture into the beaten egg white.
    Pour into an ice-cream container / freezer proof container and freeze for
    approximately 6 hours or overnight until set.
    To serve, cut into slices.

  • Jeff


    I just made this sauce for some chicken that I baked. Its pretty darn good.

    Juice of 2 lemons or limes
    1 bunch cilantro
    1 punch scallions
    1/2 cup olive oil
    6 cloves garlic
    fresh ground black pepper

    Combine all ingredients in a food processor or blender and run machine until the mixture is smooth. This will cover about 3 lbs of chicken.
    I baked the chicken first then cut it into cubes and tossed the cubes with the sauce. MMMMMM… yummy.

  • Jeff

    That amount of sauce will take care of 6 lbs of chicken

  • Emily

    Had a great dinner at corner bakery the other night. Got the harvest chicken salad without dressing, cheese, or crisps.soo good! Also, it’s easy to recreate at home

  • Janelle

    I’ve been in soup mode with this cold weather. Just made tomato soup – this recipe is ridiculously easy. I substituted olive oil for the coconut oil and also added other spices.

    Creamy Tomato Soup

    1 tablespoon coconut oil
    1 red onion, finely diced
    3 garlic cloves, minced
    2 14.5 oz cans of organic diced tomatoes (no salt added)
    1 can coconut milk
    1 teaspoon sea salt
    1 teaspoon dried thyme
    Black pepper to taste

    In a large soup pan, saute the onion in 1 tablespoon of the coconut oil until the onions start to turn brown. Add the garlic and saute for another minute or two. In a food processor combine the 2 cans of diced tomatoes and the cooked onion and garlic mixture and blend until smooth. Pour the mixture back into the soup pot. Add the coconut milk, and spices and bring to a boil. Simmer for 10 minutes and serve!

  • Ladybug724

    Ray wanted some crock pot recipes. Here’s an easy one that requires almost no preparation. We had it for dinner tonight and it was very good.

    Beef Roast (about 2 lbs)
    6 Carrots, cut into 2 inch sticks
    6 Celery stalks, cut into 2 inch sticks
    2 Onions, sliced
    1-2 cups Beef broth
    2 Tomatoes, cut into wedges
    Italian Seasoning (or whatever you want to use)

    Put everything in the crock pot. Cook on low for about 7 hours. Serve.

  • Erik Herick

    A review for Sunday:
    By now many of you have been introduced to Paleo-friendly LaraBars. While I like their selection, I still haven’t found a good way to curb my craving for a piece of chocolate. Today at Whole Foods I noticed that LaraBar makes another snack bar named “Jocalat”… Yes, it’s Paleo-friendly too (no added- sugar) and it comes in different variations of chocolate. The bar has a familiar fruit-like taste, but their is definitely enough cocoa included to taste like a real piece of chocolate. $1.29 @ Whole Foods.