Recipe by Paleo Plan!


Makes dinner for two, with leftovers for lunch.

Approximate cooking time: 20 minutes


  • 2 Tbs olive or coconut oil
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 2 cloves garlic, minced
  • 1 lb ground beef
  • 1 (15 oz) can tomato sauce
  • 1 Tbs chili powder
  • 1/2 tsp ground cumin


  1. Heat a large skillet over medium-high heat. Add oil when hot.
  2. Add onion, green pepper, and garlic, and saute until tender.
  3. Add ground beef, and continue to cook until beef starts to brown (stir occasionally).
  4. Finally, stir in tomato sauce, chili powder and ground cumin.
  5. Remove from heat and serve when beef is cooked through and tomato sauce is hot.


Thursday’s WOD:

Strength:  Back Squat 5RM, Drop to 80% AMRAP.  You will have plenty of time for this, so make sure you warm up properly.  Here is an example of what I would do:  squat with bar 5-10reps, 40kg x 5 reps, 60kg x 5 reps, 70kg x 5reps, 80x 5reps, 90x 5 reps and then 92-95 for five depending on how I was feeling.  Notice the consistency of jumps and the jumps are appropriate for my ability/top weight.  If your top weight was 55 then your jumps would be more like 5kg.  Learning how to increase properly can mean the difference between PRs and failures.


AMRAP 8min

5 Evil Wheels

7 Kettlebell Swings (HEAVY for you) American style, by your ears.

*share stations for the evil wheels.

Cash Out: 1000m Row

1 Comment

Ben · November 8, 2012 at 4:39 am

Evil wheels?

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