The Hen House

Been A Busy May in the Yard

We moved into this house late last August. The house buying process took so much away from work time that once we moved it was back to work. I was able to throw together a small hen house to get our chickens through the winter, knowing that I’d likely have to build something by the time it warmed up again. The first major spring project was the chicken coupe…  everything but the roof was recycled / reclaimed.  It took a few nights of manually moving the chickens to their new roost but within a week they figured it out on their own. Continue reading

vengeance wod

Vengeance WOD

This WOD kicked my ASS! #135 is my 1 rep max on the Power Snatch, so I scaled down #115. I was able to pull #135 on the Clean & Jerks and the Deadlifts.

7 Rounds for Time:

3 X Snatch (#135 / #95)
6 X Clean & Jerk  (#135 / #95)
9 Deadlift  (#135 / #95)

My time: 23:39

Power Clean 165 lbs

Put Up Some Big PR’s* This Week

We did a lot of 1 Rep Max’s this week at the gym.  I hit a PR every day this week. I was most exciting about the Snatch and the Power Clean.

Deadlift: 355 lbs
A few weeks ago I posted on FB that I did 325lbs. After a little form correction I bumped that up a bit this week.

Back Squat: 225 lbs
I did 245 lbs, but my coach said I needed to get a couple inches lower to count.

Push Jerk: 155 lbs
First time max attempt

Snatch: 135 lbs
First time max attempt… but I know at the beginning of the year I had a hard time with 75 lbs)

Power Clean: 165 lbs
First time max attempt, however, I know I cleaned 135 lbs about a month ago.

Power Clean Sequence

* PR = Personal Record


Egg Muffins

Egg Muffins are my favorite breakfast food. I began making these a few years ago when I started CrossFitting and eating more on the Paleo side. These can be made with a variety of ingredients, so feel free to be creative.

TIP: Vegetables like mushrooms, onions and spinach do not work well because they tend to expel water as they cook, making your muffins runny. Updated 5/19/2015

Ingredients: Yields a dozen muffins

  • 2.5 – 3  cups broccoli florets (1/2 to 3/4 inch pieces)
  • 1/2 lb or so breakfast sausage
  • 14-16 eggs
  • Coconut or olive oil
  • Salt and Pepper


  • Pre-heat oven @ 350 degrees (I have not had good luck with convection ovens)
  • Cook sausage thoroughly into small crumbles in a saute pan
  • Saute or blanch broccoli (I usually saute it in the sausage drippings pan)
  • Mix eggs in large bowl with a little bit of salt and pepper
  • Layer ingredients in lightly grease the muffin pan
  • Pour egg over top of layered ingredients, to just below the lip.
  • Bake in oven for 25 – 30 minutes

This is my Paleo version, my non-Paleo version includes shredded hash brown potato and shredded cheddar cheese.

Blueberry Lemon Paleo Almond Muffins

Paleo Almond Muffins

Almond muffins are one of my favorite  Paleo treats to make ahead of time and keep on hand. They are super easy to make and are absolutely delicious.

  • 5 cups almond meal
  • 6 eggs
  • 1/3 – 1/2 cup honey
  • 2 tsp. baking powder
  • 1- 2 tb. vanilla extract

Optional Flavor Ideas

  • 1 cup dried cranberries + zest from about 1/2 an orange
  • 1/2 -3/4 cup frozen blueberries + zest from 1 lemon
  • Be creative and come up with your own :)

Measure the almond meal into a bowl and add baking powder, stir. Beat eggs and vanilla extract together. Add to almond meal and stir. Next stir in honey and your flavoring combinations.

Divide into greased muffin tray and cook for 30 -35 minutes at 300 degrees.

Another variation I just thought of is apple, raisin and cinnamon.


view from skinner butte

I Blew Off The Gym Today

bike-trail-post-skinner-butte…and for good reason! It was a beautiful sunny morning, so I went for a bike ride.  Managed to get in almost 22.5 miles with 1683 in climbing.

The WOD’s at #CrossFitToad have been pretty demanding this week so It’s nice to mix it up. I’ll be back in the gym tomorrow.

fried cabbage

Paleo Challenge Started Yesterday

The gym is doing a Paleo Challenge. I’ve done this before several years ago when I was training for a bike race.  It’s always fun to do these challenges when there is a large group doing it. From now until February 15th I’m cutting out bread, pasta & dairy and that also means I have to cut back on the beers. My goal is get myself and maintain about 85% Paleo diet. By that I mean I’m not totally giving up cheese and beer. The first day went pretty well :)

Food Log: January 15
Almond muffin
Stuffed pepper (1/3 c rice, 1/3 c ground beef, cabbage and carrots)
5 cups Coffee (aprox 1/2 cup cream and 3.5 tbs sugar [organic cane juice])
Protein shake: 32g protein (½ before WOD, ½ after)
Fried cabbage with shredded pork (2c cabbage,1c pork)
64oz black butte porter
3 qts h2o


It’s Damn Cold Outside!

I’ve survived -40 F wind chill as a bike courier, camped at -20F… it must have something to do with age cuz it didn’t break 35 degrees today and there was no way I was doing a workout outside.  I decided today would be a fine day to start my free trial at Crossfit TOAD, conveniently located about a half mile from the house.  I miss being a part of a gym…

Today’s workout went like this: Continue reading

my home gym

Heavy Upper Body Day

I’m sometimes amazed that with very little equipment, I can get a fantastic workout with tons of options. And thanks to one of my clients who sent me an Amazon Gift Card, I just expanded my home gym with a new pull up bar and ab mat.  Looking forward to seeing those arrive in the next few days.

Warm Up

2 X 15
– Push Ups
– Sit Ups
– Squats


3 X 10
– DB Presses #25
– DB Fly’s + DB Bench Press (super set) #25
– Push Presses #55


10-9-8-7…. KB’s
1-2-3-4-5… Burpees
10-9-8-7….  Squats
1-2-3-4-5…  Sit Ups

Round 1 = 10Kb’s + 1 Burpee, R2 = 9kbs + 2 Burpees, R3 = 8kb’s + 3 Burpees, etc….

Time: 12:08


Man Makers

One of my favorite exercises to make a WOD just a little bit harder… Man Makers.  After watching this video, I realized I missed a step when I did these the other day.

Workout from Saturday, December 27, 2014

Warm Up

  • roll out push ups
  • Sit Ups
  • Squats
  • Spider mans


– 1 Mile Run
– 21-15-9-3

  • Man Makers #25
  • Double Unders
  • KB’s
  • Sit Ups

– 200 squats

Time: 31:07