10/14 Foodie Friday

Laurie looks strong at the top of the thruster. Nice job Laurie! 
Today's Foodie Friday recipe is a sneak peek at new cookbook from one of my favorite Foodies, Mellisa Joulwan of Well Fed fame. Her new cookbook, Well Fed Weeknights, will be released November 1. You can preorder it and receive all kinds of freebies. Go to her blog and preorder your book today! 
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​In the meantime, enjoy this deconstructed sushi bowl recipe. Sushi is something we all seem to miss when we "go Paleo." Now you can satisfy your sushi craving without going totally off the rails. Enjoy! 

Today's Workout 
Bergeron Beep Test
Every Minute On The minute:

Level I
​3 Thrusters 75/55 
3 Pull-ups
3 Burpees

Level II
​5 Thrusters 75/55 
5 Pull-ups
5 Burpees

Level III
7 Thrusters 75/55 
7 Pull-ups
7 Burpees

Continue on to the next minute until you fail to get the all the reps completed within that minute. ​​

Today's workout is an intense creation of Ben Bergeron of CrossFit New England. Coach Bergeron is the coach for over 6 CrossFit Games champions including team, several masters athletes and the two reigning individual champions Matt Fraser and Katrina Davidsdottir. 

The intention of this workout is to keep moving quickly and consistently. Use the thruster weight you used for the Whole Life Challenge workout. Be sure to scale your reps to allow you to get through at least 10 minutes of work. Scale the pull-ups to jumping pull-ups or ring rows. Thrusters come from the floor. Good luck!