Happy Monday !

Pyrros Dimas is believed by many to be the best Olympic lifter in the world. here's a clip. check it out !

crossfit class 

Dead and run baby 

   5x5 deadlift

followed by

  1 mile run for time

Gymnastics Basics

 10 minutes of skill work on any skill

For TIME:

• 50 Burpees 

Recover 5 minutes, then AMRAP in 5 minutes:

• 5 Bar Pull Ups 
• 10 Push Ups 
• 15 Squats 

Recover 5 minutes, then for TIME:

• 100 Jump Rope Double Unders 

Competition Training 
800 meter run
15 muscle ups
30 hand stand push ups
15 burpee box jumps # 24
30 kettlebell snatch # 53
15 overhead squats # 135
30 toes to bar
800 meter run
 
wait 3 + hours

5x2 clean and jerk

Food for Thought  

 Paleo Pizza !

• 1 cup almond flour
• 3 Tbs almond butter
• 2 eggs, beaten
• 1/2 tsp sea salt
• 3 tsp olive oil, divided
• 1/2 cup yellow onion, diced
• 4 mushrooms, sliced
• 1 large Italian sausage, cut in 1/2" slices
• 2 cloves garlic, minced
• 1 red pepper, diced
• 1/2 cup marinara or tomato sauce, with no sugar added
• 1/2 tsp dried oregano
• 1/2 tsp fennel seed
• 1/2 cup cherry or grape tomatoes, sliced in half

Instructions

1. Preheat the oven to 350℉.
2. Mix almond flour, almond butter, eggs and sea salt in a small bowl.
3. Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4" thick crust. Bake for 10 minutes.
4. Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside.
5. Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza.
6. Remove the crust from the oven and cover with marinara sauce. Add the sausage and sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes.
7. Remove from oven when fully cooked and top with sliced tomatoes.
8. Carefully lift the slices out of the pan as the dough will still be soft.