200 Club

I PR'd my deadlift by 20#! I went from 185# to 205# and joined the 200 club! Yay!

Burpees!

"In a recent study, diners who ordered from restaurant menus that listed the amount of brisk walking required to work off each dish were less likely to overeat than those with menus that listed calories or no health information."

See NY Times Article here

Paleo Apple Cinnamon Crumble Muffins

Paleo Apple cinnamon crumble muffins (I can't find the link to the recipe, but here it is from the print-out)

Ingredients:
2 apples peeled and cored (I used granny smith)
1/2 cup coconut flour
1/4 club flax seed
1/2 tsp baking powder
1/4 tsp salt
1 tbsp cinnamon
4 eggs
1/4 cup honey
1/4 cup coconut oil
1/4 cup coconut milk
1 tsp vanilla

Instructions:
1. Preheat oven to 350
2. Chop apples into chunks
3. Mix all dry ingredients and set aside
4. Mix wet ingredients
5. Slowly mix dry ingredients with wet ingredients
6. Carefully fold apples into batter
7. Bake for 25 minutes (or until done)

Apple/Bacon Stuffed Pork Chops

OMG. These were AMAZING!!!! I should quit my job and become a chef (they were that good!). Seriously, I think this is the best meal I have ever made (and it's paleo!)

I found the recipe here

Pastaless Pasta

I made this spaghetti with zucchini noodles instead of regular pasta so that it was paleo friendly.

I made the noodles with the GEFU Spirelli Spiral Cutter which can be bought here.

Paleo Pumpkin Pancakes

Quick, easy, and yummy! I had some blackberries with them.

Got the recipe out of the Paleo Comfort Food cook book

Paleo Coconut/Pecan Cookies

Maren gave me this recipe from her blog:

Coconut Pecan Cookies

Ingredients

• 2 eggs + 1 egg yolk
• 1/2 cup honey
• 1/2 cup melted coconut oil
• 1 1/2 tsp vanilla
• 1 tsp sea salt
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 2 1/2 cups blanched almond flour
• 1 cup finely shredded coconut
• 1 cup finely chopped pecans

Instructions

1. Preheat oven to 375 degrees
2. Combine all wet ingredients in a large bowl and mix well
3. Add salt, baking soda, and baking powder and continue mixing
4. Slowly add in almond flour and mix until well incorporated
5. Finally, mix in shredded coconut and chopped pecans
6. Roll dough into 1 - 2 inch balls and place on cookie sheet (if dough becomes too sticky to roll, place in refrigerator for a little)
7. Bake for 12 minutes or until the tops turn golden

The professional pictures from my CrossFit competition came in

Mini Quiche

Mini quiches ready for the work week (and they're paleo)

I had to adapt the recipe, so here is what I came up with:
10 eggs
8 slices of bacon (cooked then chopped)
handful of spinach (chopped)
1 red pepper (chopped)
1 yellow pepper (chopped)
1 small white onion (chopped)

1) cook the bacon, chop, and set aside
2) chop the peppers, onion, and spinach and set aside with bacon
3) whip the eggs then pour in with the bacon/peppers/onion
4) pour in greased muffin tins and bake at 350 for 20 min (or until done)

I think they taste more like mini omelettes, so I'm going to eat the rest with fresh salsa

Orange/Grapefruit Juice

 (4) Orange, (3) Grapefruit, (1) Beet, and thumb of Ginger

Magnolia Beginners Competition

I came in 19th out of 22 during my first CrossFit competition this morning.

Lessons learned from my first competition:

1) Just because the name of the competition says "beginners" doesn't mean that the competitors are beginner athletes (like me)- just new to CrossFit. Some of the girls I was up against were incredible athletes, and I didn't stand a chance (for now)
2) If your back is already hurting before the competition (as in taking Aleve, icing it, and desperately calling the chiropractor hurting before the competition) then still competing isn't the brightest idea in the world. However, the Airrosti guy fixed me up, and I stayed in and I did the best I could. Now that it's over, I'm icing down and will be taking it easy for a few days.
3) Competing is FUN  I really haven't had anything to compete in since high school, and I've never been athletic, so this tapping into the competitive side of me-which I love 

Lemon Garlic Tilapia

This turned out awesome, and I love that it was super easy to make.

Click here for the recipe

A few videos from Olympic Lifting Class

Occasionally, I'll take videos while I'm practicing to make sure I've got the right form. Here are a few videos from today's class. The first is a 60# snatch. The second is an 80# clean and jerk.

Six-week [Paleo] Nutrition Challenge

My CrossFit box is doing a six-week paleo nutrition challenge.

MY Weight Goal:

Lose 5 pounds

My Fitness Goals:

1) 8 65# unbroken thrusters

2) 195# deadlift

3) 100# clean & jerk

My partner for the nutrition challenge - Karrie

Rules:

- you MUST eat paleo approved foods (zone portions or not).  refer to www.crossfit1525.com under the pages “nutrition information” and “paleo resources” for information.  If you need guidance, email me or ask anyone at the box.  we have a ton of paleo-info-laden ninjas.

- 2 cheat MEALS per week

- alcohol limited to cheat meals - if you drink alcohol, you should do it with your cheat meal because if you drink, cheat food or not, it counts as a cheat.  calorically and metabolically it is in the same category as a slice of pie ;).  sorry.

- take a “before” picture of yourself or have someone take it for you and save it.  you will take an “after” picture and send them both to me at the end of the challenge

- pick 3 performance based goals.  what is it that you really want to be able to do in CrossFit?  we can help you figure those goals out if you aren’t sure.  10 double unders in a row, 3 kipping pull ups, a certain # on a lift, a certain time or reduction of time on a run or row.  those are examples.  these have to be realistically attainable in a 6-week period so don’t be nuts.

- ongoing team email discussions, intended for support and guidance.  please email a minimum of 3 days worth of all foods and drinks consumed to your team partner.  team members will critique and offer guidance to make sure you are both on the right track.  

- email  when you take any of the 2 cheat meals and what you had (this is for fun).  if you forgo cheat meals, indicate it in your weekly point report

- work on goals in addition to or as a replacement for the daily “after party”.  when you are ready to attempt a listed goal, please have a coach verify.  email your partner that you have achieved the goal, what it was and who witnessed it.

- wod at the box or do a fitness activity outside of 1525.  email your partner with what you did.

- submit a combined (yours and your partner’s) weekly total of points each Sunday to me at crossfit1525@gmail.com

Nutrition Challenge Point Scale - points are per person

+1 WOD at the box (max = 1 per day)

+1 exercise away from the box  (any, including strength, endurance or metcon or another type of exercise like yoga, etc.) away from box (1 per day)

Only one of the 3 following can be taken:

+2 for clean eating for the week with 2 allowed **cheat meals**

+3 for clean eating for the week with only  1 cheat meal

+6 for clean eating for the week with  NO CHEAT MEAL

+5 for each of the 3 goals achieved throughout and up to end of challenge (coach witnessed)

+2 meeting weight based goal (gain, lose or remain)

-2 for drinking alcohol aside from 2 specified cheat meals

-3 points for each cheat meal in excess of the 2 allowed per week

-5 no before/after picture submitted

**cheat meal** defined:  each person is allowed TWO cheat meals (not DAYS) per week.  A cheat meal may include alcohol.  The 2 cheat meals can occur on the same day or at any point during the week.