Workout of the Day:
and then,
Five rounds for time of:
5 x Pendlay Row
5 x Deadlift
5 x Hang Power Clean
5 x Thruster
Rest 1 minute between rounds.
Loading – Men = 95-135 lbs., Women = 45-95 lbs.
Paleo Granola by CrossFit Invictus San Diego

Paleo Granola
Written by Sarah “The Human” Murray

As a recent Paleo convert, I appreciate how much better I feel since I gave up grains and dairy (okay, most dairy—sometimes a girl just has to have a little bit of parmesan in her frittata!) And for the most part, it really hasn’t been that hard. I don’t miss bread like I thought I would, and a little cheat each Saturday (read “spicy dark chocolate gelato”—sinfully delicious!) helps me overcome any weekday cravings for something not-so-Paleo-friendly. That being said, those of you who know me know I love to cook, and I especially love to bake, which means the initial thought of someone taking away my flour, sugar, and butter was comparable to someone telling Picasso he had to give up his paintbrush. What is a girl to do?

The answer is twofold, and simple. First, don’t look at Paleo as limiting what you put in your body or cutting out all those foods you love. Instead, learn to see it as an opportunity to find some truly amazing foods that taste delicious because they are pure and fresh as opposed to processed and genetically, chemically, or otherwise altered. Second (and very closely tied to the first) is experiment. Finding those new amazing foods comes about when you let yourself go a little crazy in the kitchen. Over the past several months, poor George has been the subject of many Paleo inventions gone awry, including a cherry-peach cobbler that was better-suited for the compost pile than it was for human consumption, and an Indian eggplant dish so spicy it could be marketed in aerosol form as bear repellant. Last weekend, however, one such experiment resulted in what can only be described as a miracle. While I cannot claim to be the sole proprietary agent of the following, I will claim as much responsibility as possible (I did, after all, change some of the variables to make it my own.) I couldn’t keep this to myself—anyone who doubts the true delectableness of a Paleo diet needs to try this recipe! I do caution you on one thing, however, results have demonstrated some addictive properties in the product of this experiment, so be forewarned—it will not last long!

  • 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, flax seeds, pecans, and sunflower seeds; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
  • 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
  • 1/3 cup Paleo-friendly oil (I used coconut and highly recommend it)
  • 2 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 cup raisins
  • 1 cup shredded unsweetened coconut

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

Your biggest key to success with this (and really any) recipe is to go a little crazy. Add your own twist to it or branch off in another crazy direction. The granola you see in the picture, for example, was mixed with almond butter, pressed into a brownie pan, and is now chilling in the freezer to make granola bars.

  • Sarah, I will pay you to make me a sheet of those granola bars.

  • POS

    Great work everyone! Love seeing the metere total go up. Currently in 22nd place! Keep us above all the other crossfit’s out there. I am way impressed with the mega meters that some people have been doing. I have a feeling that people are going to enjoy discovering the Erg!!

  • AT

    ***Concept 2 Fall Rowing Challenge Update***
    Chipped in another 15,000 meters this morning…which helped us move the needle putting us in 18th spot with 119,814 meters in just a little over 1 day. As POS said, great job by everyone.

    To limit the messages and “board-fill” I will only put out one update a day on how we are doing. Realize this is a world wide competition against virtual teams, health clubs, and numerous other gaggles of people/affiliations.

    Here are the numbers updates and understand where we stand etc.
    Current total: 119,814 meters as of 7:29 AM with 12 members (only 9 that have rowed)
    Where we rank:
    General classification: 18th out of 187 (awesome!)
    CrossFit Community: 1st out of 11 CrossFit affiliations (Louisville East right now is our closest competitor at 77,000 meters).
    Team type category: Health Club: 3rd place This is where we should be focused. The “virtual teams” are insane…they already have well over 1 million meters and last year these guys did something like 30+ million with 300 members. The Health Club division is really where we can shine.

    So what now…well first if you have been rowing…keep rowing, but most importantly we need more bodies pulling chain. In our division, where we are sitting at 3rd, our have 2 to 10 times more people picking up meters. We need everyone to do a little, not a lot. It all adds up, even if it is 100 meters at a time. I am also going to chat with CJ to see about what we can do to make the “logging” easier. This seems to be an area that C2 is weak on their website. More on that later.

    At any rate, great job by everyone.

    Thats it on the FRC update.

  • AT

    ***Concept 2 Fall Rowing Challenge Update***

    Logging made easy.

    If any one wants to take part in this event, I will make this easy for you.

    1. Email me that you would like to do this and I will sign you up. I only need your First and Last name for this.

    2. Simply email me your meters rowed.

    3. Thats it.

    Hopefully that helps. I just added two people and listed their meters…it was easy.

  • POS,

    I’m not a rowing pro by any means, but doing the 10k last night felt awesome! My pull started getting more consistent for what–to me–is a long distance so I’m really happy about that. I also learned to relax more in the catch and tighten up at the beginning of each pull. Quite happy about that.

    Good job to everyone who has pulled some meters already. Shane, thanks for persuading me to do 10k last night.

  • Cynthia

    I can 100% vouch for the deliciousness of this granola. I can’t wait to try it in bar form with the almond butter. (That’s a not-so-subtle hint, Sarah. You WILL bring some bars in!)

    I did 1000m this morning for the cause. It was easier than I thought! So I’ll do more tomorrow.

  • POS


    I like to think of the pull as a long pull of a clean. Nice and slow picking up speed until you have (almost) opened your hips and then pull with your arms. Its not a total parallel however it keeps it a bit more focused for me. I think this is fun for everyone, just like when we did the zone challenge a year ago, it makes it easier to try something new.

    Many hands makes light work, same goes for rowing 🙂

  • Brent

    signed up for the rowing since i usually warm-up with a 500 anyway.

    did Mary yesterday 9 round + 15. Not a PR, but quality of reps was much better, did first 8 rounds of HSPU unbroken which was very good for me.
    day off today, have an OTB at work anyway.

    might have to try that paleo granola thing, looks pretty good.

  • Snax

    A rowing challenge? Nice!! Count me in.

    With the fire season winding down, some emphasis on boat time is perfect for changing the pace from all the hiking and running I have been doing this summer.


    thanks for breaking wake on this!

  • courtland

    AT, Don’t know your email address I chipped in 2300 meters today and will try to keep that a steady daily contribution. Thanks.
    Courtland Creekmore

    9:52 for today’s wod. 350 x 3 for deadlifts.

  • AT

    Adam Towle – [email protected]

  • Katie Mac

    AT- what is your email address? I chipped in 1500 meters yesterday before the wod. I plan on doing 500 meters everytime I go up gym. Keep on rowin!

  • AT

    Katie Mac – really? 🙂 Look at the last entry before yours. 🙂

    [email protected]

    Team – to help me out once you get me your initial email to me with your first and last name…just email me your daily total in the subject line…no pleasantries necessary…it will help me out as the volume of this increases. There are now 14 CrossFit affiliates in the race (we are 2nd, 30k behind).



  • Cynthia


    What’s your email address?

  • Boozebag

    Another way to enjoy Paleo granola is to top it with berries and pour a little coconut milk on it…ooohhhh heaven! Tastes like my lovely cereal which I will admit I still miss at times. Oh and if you can’t find unsweetened shredded coconut do not buy a whole coconut and think you can shred it, doesn’t work that well. Not that I would know….

    P.S. Adam what is your e-mail address?

  • LucyC

    Hey Sarah, I too love to cook and can’t wait to try that recipe this weekend! Looks great! Did you ever come up with a good recipe for an eggplant? I bought one this week on an impulse but have never actually prepared on before.

    Boozebag, I am fairly certain I have purchased unsweetened shredded coconut in the bulk section at Henry’s. I am a cereal junky, so I am really looking forward to trying your modification as well.

  • volpino

    I suppose the degrees are in farenheit, right? Bit presumptuous to just write ‘degrees’.