American Salad

Sunday, July 1, 2012

Row 500
15 Ghd Sit ups
15 Hip extensions
Hip Mobility on box, 1 minute each
Keg drill, 2 minutes

10×2 Deadlift with bands
Load bar with no more than 50% of your 1RM.  These need not be touch and go deadlifts.  Focus on speed off the ground.

21 Deadlifts (225/155)
9 Wall climbs
15 Deadlifts
6 Wall climbs
9 Deadlifts
3 Wall climbs

Cool down:
10 Wall extensions
Plow stretch, 1 minute
Samson stretch, 30 seconds each 


Independence Day is this week and you know what that means… delicious grilled food and fireworks. Woot woot!

The 4th of July has been my favorite holiday ever since I was little. My parents would have a massive pool party and invite family, friends and the neighbors. Lots of food, drinks and TONS of fireworks. I grew up in a place where you could light fireworks in your driveway. That luxury is not happening so much in Los Angeles. My father was a pro. He would construct this massive firework display area in our driveway. We could set up more than one firework at a time like it was a trophy display.

We had whistlin’ bungholes, no spleen splitters, whisker biscuits, honkey lighters, hoosker doos, hoosker don’ts, cherry bombs, lady fingers, fuzz buttles, snicker bombs, church burners, gut busters, zippity do das, crap flappers, black cats, Roman candles, screaming mimis and the one single whistlin’ kitty chaser. We’d nail the flaming pinwheels to his constructions table and let her rip.

In fact, to make the process even more fantastic and epic, he equipped each one of us kids with our own blowtorch. When lighting a ton of fireworks at one time, you had to be able to do it fast and without mistake. I know, you are all probably thinking, “What awful parents! How could they let their children play with blowtorches!” Well, my father is a Marine. He was on standby at all times, always ready to improvise, adapt and Hulk SMASH any firework that decided to go rogue. He was very much “Crossfit ready” so we were in safe hands. Garbage cans full of water were set up behind the scenes, ready to extinguish, if needed . Every spectator was equipped with 3-D glasses, a comfy chair and a patriotic Rice Krispie Treat. We were lucky enough to live very close to the state college in my town and every year they would do their own fireworks show… much like what you see in the Marina. My father would time it perfectly so that by the time we were done with our show, the BIG show would begin. Those were the days…

I realize this post has nothing to do with nutrition but sometimes this paleo nerd needs a break. I hope everyone has a lovely holiday full of family, friends, fireworks and this delicious primal salad recipe!

– Jamie G.

 Blackberry-Cucumber Salad


Blackberry-Cucumber Salad with Warm Coconut Vinaigrette


1 c blackberries
1 cucumber, sliced thinly
1 sprig mint, chopped
½ small white onion, sliced thinly
2 tbsp coconut oil
3 tbsp balsamic vinegar
1 lemon, juiced
1 clove garlic, minced
2 oz goat cheese


  1. Toss blackberries, cucumber, mint, and onion.
  2. Warm coconut oil until melted, then add vinegar and lemon juice. Heat to warm, but not hot. Add garlic.
  3. Add goat cheese just before serving.

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