I took the day off to take Hannah to the orthopedist to have her wrist looked at — well she is now in an arm cast. I am sure the novelty of it all will wear off in a day or so. It will be a long four weeks for my baby.
Today was a rest day for me and I was more than happy to do it. I am so so sore.. mostly in my quads. I think it may be from rowing since I did a ton of that yesterday. But i will be back at it tomorrow…
Here’s a few interesting articles I have read that I think you should read too:
- Can’t afford CrossFit? No Problem!
- How Paleo Became a Lifestyle For Me (Guest Post)
- Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry
- Recipe: Jazzy Little Meatballs
- Recipe: Sweet Potato Shrimp Cakes with Bacon
- Sweet Potato Shrimp Cakes with Bacon Guacamole on the side
3 sweet potato peeled and grated
8-10 tiger prawns/shrimps peeled
4 free range eggs
1/2 yellow onion chopped
Salt and pepper to taste
2 – 4 tbsp coconut oil for frying
Heat the coconut oil in a skillet on low to medium heat. Mix the sweet potato, eggs, onions and salt and pepper in a bowl. Take a handful of the mixture, form into a pancake then push one large shrimp on the center of the pancake. Fry shrimp face down for about 4 minutes on low to medium heat. Turn the pancake on the other side when the shrimp is cooked. Fry for another 2-3 minutes until it is cooked through.
So today we worked on back box squats and every time we do it, someone asks me all about what benefit these have because it doesn’t feel like a strength day. Well technically it’s not but it has some major benefit to strength training:
Dynamic effort squatting utilizes a lighter load so that you can generate maximal speed and power when driving out of the hole.
You want to squat down onto a box that allows your hips to drop as low as, if not lower than, your knees. You are not sitting on the box for any length of time. Squat down, touch, and go! The concentric motion should be an explosive hip drive off the box back to the standing position.
dynamic back box squats
- 12×2 Dynamic Back Box Squats (95,115,125,145….)
- Tabata Sit ups 14,13×6, 12
Busy day today at work with a live workshop on Internet Photography tools to present and also a fun lunch where I am taste testing some meals from Power Supply. I do consulting for them in social media and marketing so part of the benefit of that is getting to be one of their ‘tasters’. How lucky am I?
I had the busiest, best weekend – Saturday, the staff at CrossFit Impavidus held a Teen CrossFit Competition. A first of its kind in the area. We hosted 30 teens from around the area to take part in a three WOD competition. It was such a great success. It was run well, the kids were awesome and it just reaffirmed what I do each and every day is worth it.
- D.M.V. Teen CrossFit Competition Gallery One
- D.M.V. Teen CrossFit Competition Gallery Two
- D.M.V. Teen CrossFit Competition Gallery Three
I was thinking about how there are times when I am just so over committed and have too much going on. I worry that I don’t do enough with my kiddos and husband, don’t take care of my house enough, don’t have enough down time and that — are you ready for this?–am turning into my Mom. Don’t get me wrong, I love, love, love my mom (isn’t she gorgeous?) – but she is ALWAYs over committed and short on time. When I was growing up, I didn’t get it and now that I am busy, I do. Being busy doing stuff we love makes us happy on a personal level.
My family makes me happy of course but on a different level of course. The thing though that gets me is my kiddos are growing up so fast. Hannah is going into middle school next year – how can that be? Am I going to regret doing all the other stuff later? My kids are so comfortable at the gym now because we are there a lot. I just have to deal with it — and I am doing the best I can. I am sure there will be a ton of stuff they blame on me when they get older and I will just blame it on the CrossFit.
Here’s some great info I found about CrossFit, for all you newbies:
- What is #CrossFit? WTAE’s Ashley Dougherty finds outhttp://ow.ly/i0mGT
And a great Paleo Banana Bread recipe for you all to try!
- man makers with lunges
- 5 HSPU
- 10 Pistols
- 15 Pull Ups
total rounds: 9
And although last time I did Mary I did 10 rounds –this time I did it with one less Abmat and my pistols were definitely better than they have been ever. I love starting a week off seeing progress in my fitness! It makes all the difference, yo!
I took an unplanned rest day this morning. I had two very tough workouts on Sunday and Monday (Both previous CrossFit Open workouts) and my shoulders/traps hurt, which makes for the perfect time for me to hurt myself –so I took a rest. I am considering going in for a later workout and seeing how the evening people roll.
Yesterday I went to the store to pick up something to make for dinner. I thought I had picked boneless, skinless thighs but by accident I grabbed some chicken breasts. I haven’t really eating breast meat since I went Paleo, so I was like ok, let’s give it a shot. You know what? Blech — they were not nearly as good, or satiating.
If you normally eat chicken breast, try making the switch. Don’t be afraid of chicken thighs!!
Paleo Three Ingredient Ice Cream Treat
Last night I whipped up some Paleo ice cream using three ingredients. It was super easy and a recipe I found over at Use Real Butter.com. Here’s how I made it.
- Grab some fairly well ripe bananas and slice them up. You are looking for lots of brown spots but not super mushy!
- Put the banana slices in a freezer bag and stick it in the freezer for at least an hour. You want the slices frozen.
- Add frozen banana slices to your food processor:
- Run the processor until the bananas take on a creamy texture
- Add in a tablespoon of Peanut Butter or Almond Butter
- Add in a tablespoon of unsweetened cocoa powder
- Run the processor until blended
- Enjoy a yummy ice cream like treat. You can put it back in the freezer for a more frozen texture or to enjoy later. You can even experiment using walnuts, dark chocolate chips or whatever!
When I first discovered CrossFit and Paleo eating – I came across a blog from Melissa Joulwan: The Clothes Make the Girl. I didn’t know Melissa personally, but found her take on both topics to be really inspiring and helpful as I began to explore making meaningful changes in my life. Almost five years later, I am still reading her blog and have gotten to know her. Although I have never met her in person, we both mention that we feel like we are ole pals. Some day, our paths will cross in real life – i know it.
She wrote this book: Well Fed. It’s an amazing Paleo cookbook and I am not the only one who thinks so. Whenever I get the chance to tell someone about it – I do. Not because Melissa is my blogging friend, but because it really is that good.
My worlds collided this past week. I do social media marketing consulting for Power Supply - the paleo meal delivery service and get the meals on a weekly basis myself. I was their customer before I started doing work for them as a matter of fact. I noticed the other day that –lo and behold — they mentioned my ole pal Melissa and her Well Fed cookbook as the inspiration for one of their meals.
I sent the pic to her — that must be a really cool feeling to see something you worked hard on and put your heart and sole into impact others in a big way. I imagine it would be like a singer/songwriter hearing their song on the radio.
If you are interested in Paleo eating, I heartily recommend visiting the Clothes Make the Girl and picking up a copy of Well Fed. You will be amazed at how delicious food can be –without all the junk!
Last night i made myself a spaghetti squash meat sauce spaghetti meal and it was great! If you have never tried it instead of gluten free or ‘normal’ spaghetti squash you should! Preparing spaghetti squash is easy and can be done in a microwave!
I bet you don’t realize all the health benefits of eating squash:
- Low in Calories
- Vitamin Rich
- Eye Health
- Colon Health
- Heart Healthy
- Healthy Bones
Try some squash this winter if you haven’t. Butternut, Acorn, Spaghetti — easy to prepare, healthy and yummy.
Spicy Paleo Italian Chili
This is my popular spicy Italian chili — I made it on Friday for the CrossFit Staff Holiday party and then made some more yesterday. It’s super easy and really tasty and you can make a large batch and eat it during the week. If my family were big on leftovers, we would. I am fine eating this all week but they would hang me out to dry.
1. Brown/Saute in Olive Oil (you could use coconut oil)
- Ground Beef
- Spicy Sausage
- Pizza Seasoning
- Garlic Salt to Taste
- Red Pepper Flakes
2. Drain some of the fat from the pan!
In another pan:
3. Saute in olive oil:
- cut up red, yellow, green, orange peppers
- Pizza Seasoning
- Garlic Salt to taste
4. Saute until veggies are soft.
5. In a crockpot, drizzle a few lines of Olive Oil, add the meat and the veggie mixture together.
6. Pour in a large jar of natural spaghetti sauce (look for one with NO sugar added!)
7. Then ADD in an extra helping of red pepper flakes (depending how spicy you like it).
8. Mix all the ingredients together in the crock pot and set for low for 3 hours.
You can eat solo in a bowl or add it on top of some spaghetti squash! Yum!! Eating Paleo is not all that hard — I used all natural ingredients and it has flavor. It doesn’t have to be bland to be healthy!
Here’s the lo down on what I did today at CrossFit. I am still feeling the deadlifts from Diane on Friday in my hamstrings. It’s a good sign that I did them right. How’s that for looking on the bright side? :
- 800m jog
- bear crawl
- Crab walk
- high knees
- toy soldier kicks
- push press
- 8 Push Press (65#)
- 8 Pull Ups (no kipping)
- 8 Pistols (4/leg)
Rounds: 9+2 reps