Today was the pound for pound competition at my gym.  We had such a great time.  There were about 25 of us competing and my coach had planned out 6 WODs for us.  We had 3 categories, advanced men, advanced women, open men and open women.  It was mostly to have a friendly competition, but I get pretty competitive!  The comps ran from 7:30am to about 12:30pm so it was a great morning.  I came in first out of the advanced women so I was pretty excited!  But the other girls definitely gave me a run for my money.  Afterwards my coach served us a massive paleo feast, I mean massive!  If you follow me on instagram you probably saw the huge plate of food I destroyed.  He's going to send me some of his recipes to share with you guys because they were amazing.  We had pork tenderloin with cauliflower "fried rice", balsamic roasted asparagus, mushrooms, sweet potato and onions, broccoli salad with onions, bacon, eggs, carrots and mayonnaise, tomato, avocado and cucumber salad, roasted chicken and lamb.  And of course I had to have some of it all!  Apparently he was a chef in his prior to coaching life, and a massive one he must have been.  Tonight's recipe is for a dipping sauce I created to go with sweet potato fries because I've been pretty hooked on them lately.  If you have homemade mayonnaise and homemade ketchup in your fridge already, this recipe isn't to difficult to put together.


  • 2 sweet potatoes, peeled and cut into long strips
  • 2 tbsp olive oil
  • Salt
  • 1/4 cup homemade mayonnaise
  • 2 tbsp homemade ketchup
  • 1 tsp lemon juice
  • 2 tsp Worcestershire sauce


  1. Preheat oven to 450F
  2. Toss sweet potatoes in the olive oil, sprinkle with salt and lay out on a baking sheet in a single layer
  3. Bake for 35 minutes
  4. Combine the mayonnaise, ketchup, lemon juice and Worcestershire sauce and mix well
  5. Serve sweet potato fries with dipping sauce

Preparation time: 10 | Cook time: 35 minutes