"Sorrow is the mere rust of the soul. Activity will cleanse and brighten it."
-Samuel Johnson
Above: Mark from Foundation CrossFit in Washington has been in this week to WOD with us bright and early at the 6:00am class! Good to have you, Mark.
Today's WOD: Front Squats 1-1-1-1-1
50-35-20 rep rounds for time, of: Wall Balls (20/14 lbs. to 10 ft.) Box Jumps (24"/20")
Buy-out: 50 Plate Sit-ups with Ab-mat
My grandma's meatloaf Paleo-style:
I grew up to my grandmother's cooking! Everything from tonkatsu to sweet 'n sour spare ribs to meatloaf. These days, since I've been on the Paleo Diet, I have been trying to turn some of my favorite grandma dinners into Paleo meals. Here's my version of her meatloaf.
Ingredients:
3 lbs. ground beef (A'ala Meat Market)
4 cloves of garlic crushed
1 onion chopped
2 stalks of celery chopped
1 carrot grated
1/2 a bell pepper chopped
1 cup of almond meal
3 large local eggs (Kalei Eggs)
1 can organic tomato paste (Whole Foods)
1 teaspoon sea salt
3 teaspoons basil
1 teaspoon marjoram
black pepper to taste
Low sodium bacon (Whole Foods)
Directions:
Pre-heat your oven to 350 degrees.
Prep all of your veggies (garlic, onion, celery, carrot, and bell pepper): wash, crush, chop, and/or grate! Put them to the side in the bowl.
Put your ground beef in a large mixing bowl. Add almond meal, eggs, tomato paste, and spices.
Mix well with your hand.
Add veggies and continue to mix well.
Put your ball of meatloaf in a glass pan and shape it into "half a log".
Above: Have you watched the Movement Standards video for Workout 12.1, yet? If you are a registered athlete the answer should be: yes! Also, if you are a registered athlete for the Open and haven't signed up for either a class on Friday or the Saturday Night Lights event, you must do so by the end of today! If you are not signed up, you will not get validated.
Today's WOD:
Hang Power Snatch 2.2.2
5 rounds for time, of: 10 Hang Power Snatch (95/65 lbs.) 30 Double-Unders
All registered 808 athletes MUST SIGN-UP for either Friday or Saturday to have their Workout validated:
We will hit the Open Workout of the Week on Fridays as the WOD for all classes - If you plan on being validated during a Friday class you must sign-up for a class time.
OR, you can get validated at our Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD. Saturday Night Lights will begin promptly at 4:00pm for the next five weeks. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Hopefully we have all of our registered athletes at this event, so we can create an electrifying environment for everyone participating. Once the heats are finished, everyone is welcome to stay, hang out and relax at the box with the entire crew. Bring your own food and drinks!
When should I take my rest day during the week? My suggestion to our athletes (with Unlimited Monthly Memberships) who are planning to go hard through the Open, would be to WOD on Monday, Tuesday, Wednesday, and Thursday. Rest and recover (mobility, stretching, icing, etc.) on Friday. Then, hit the Open WOD at Saturday Night Lights. If you'd like to pop in on Friday to do mobility and practice movements in the Open WOD of the week with the class that is totally fine and highly recommended.
Friday (during regularly scheduled classes):
6:00am - Jules, Peedi, and Mary
8:30am - Val, Sydney, and Jenn
Noon - Sharnell, Rome, Kurt, Jaimie, Jared, Peter H., Horace, Jon, Maila, Bob E., and Dr. B
4:00pm - Mia, Zach, Kehau, Marsha, Jamie King, Jeff King, Nicole, Matt, Jade, and Jenna
5:00pm - Jill W., Mark, Justin, and Tracy
6:00pm - Peggy, Lin, Ryan W., Janelle A., Blaine, and Andrea
Saturday (4:00pm):
Coach Elyse, Coach Josh, Coach Joe, Coach Kyla, Coach Mike, Coach Cheyne, Brandy, Seth, Dusten, Dennis, Jeff Chang, Janet, TJ, Linzy, Rachel Lai, Shelley, Mike Yoshino, Bush, Shay, PJ, Ronnie, and Jeff Mata.
Bush's Chipotle-Lime Marinade from Fast Paleo:
This marinade is called the Chipotle-Lime Marinade for pork tenderloins or chicken breast, by Fast Paleo.
Ingredients:
1/4 cup extra-virgin olive oil
1 chipotle chile, from canned chiles in adobo sauce(I'm going to sub with a chile pepper)
Juice of 3 large limes (approximately 4-5 tablespoons) 1 tablespoon raw agave nectar(I'm going to sub the agave and water with 2 tablespoons of apple juice) 2 tablespoons water
3-4 cloves garlic, peeled
1 teaspoon sea salt
1/2 teaspoon ground cumin
Cilantro leaves from 4-5 stalks (small handful)
Directions:
Throw in food processor (I use Magic Bullet) until well blended. I usually look to see how small the chile pieces get. I also like to chop up the garlic prior to throwing it in the Bullet. Longest part of this is juicing the limes!! Hahaha.
The amount of marinade should be good for about 2 lbs. of pork or chicken. I throw everything in a gallon size ziplock bag and refrigerate overnight. The website says 2-6 hours is good. I marinate the pork and chicken for about a day.
3 bell peppers, chunked (I used: 1 red, 1 yellow, and 1 green)
5 medium carrots, peeled and chunked
4-5 small red potatoes, peeled and quartered
4 cups low sodium organic beef stock (sold at Whole Foods)
2 tomatoes diced
1 - 28oz can of Organic Diced Tomatoes (sold at Whole Foods)
Seasonings of your choice:
I used, sea salt, tons of freshly ground black pepper, lemon juice (for my beef), and chili pepper flakes.
Directions:
Marinate your beef: this is an important step!
If you bought your beef pre-cut into "stewing beef", then you are ready to marinate. If not, cut your beef into cubes (sirloin is a good cut for stew). Marinate your beef overnight for good flavor!
For my marinade, I used the juice of 1-lemon, plus sea salt, black pepper, paprika, and a little bit of cayenne pepper.
Brown your beef!
In a LARGE pot, on medium heat, add your rendered beef fat and olive oil. When the bottom of the pot is hot enough, put in a layer of your marinaded beef. Brown the beef, then place on a plate for later. Do this as many times as you need to (it is important that you only have one layer of beef, when you brown).
Time for the veggies!
In the remaining oils from browning your beef, add in the garlic, onions, and celery. When the onions start turning clear, then add in your bell peppers, carrots, and potatoes! Also add in more seasoning of your choice (i.e., black pepper and sea salt) Continue to stir your medley.
After about 3-minutes, add your beef stock and tomatoes, both the canned and fresh. Stir well. Then, add your browned beef and stir well.
Place the cover on your stew and let simmer (on low to medium heat) for about an hour, stirring occasionally and possibly adding more seasoning to taste (this is when I add some chili pepper flakes for a little kick).
Note: If your stew is not thick enough, just leave the cover off while it is simmering, so that some of the liquid evaporates. If your stew is too thick, just add more beef broth.
There is no right or wrong way to make stew, feel free to add or remove any of the veggies I used. The red potatoes are optional, too. I think of red/white potatoes like I do white rice: consume in moderation, which means NOT everyday, but more like once a week. Also, the great thing about a big pot of stew, there is always leftovers and tastes even better the next day.
"Power is not revealed by striking hard or often, but by striking true."
-Honore de Balzac
Above: Maria from Southern California visited us and WODed with our 8:30am chicks!
Today's WOD:
For time:
70 Burpees
60 Sit-ups
50 KB Swings (70/53 lbs.)
40 Pull-ups
30 Handstand Push-ups
Paleo Banana-nut Muffins!
This recipe will make about 18 delicious, guilt free muffins!
Ingredients:
1 and 1/2 c almond meal/flour (I like Trader Joe's Almond Meal)
1 and 1/2 c almond butter (I like Mara Natha's Creamy Almond Butter)
4-5 medium brown, spotty bananas
3 eggs
1 t local honey
1 and 1/2 t baking powder
1 and 1/2 t baking soda
1 and 1/2 t cinnamon
1/2 c chopped walnuts
Directions:
Preheat your oven to 350ºF. Grease or line your cupcake tin with coconut oil or paper-cups, respectively.
In a mixing bowl, mash bananas with masher. I like to leave mine a bit chunky, so I have bites of banana in my muffins! Then, combine add all the other ingredients and mix until the bananas are no longer in visible chunks. Spoon the batter into your muffin tin. You can top your muffins with whatever your heart desires: more nuts, fresh blueberries, dark chocolate chips, coconut flakes, etc.
Bake for approx. 30-35 minutes. Enjoy! This is a great complement to your coffee in the morning!
CrossFit Games Open: first workout will drop February 22nd! Register today!
If you are wondering if you should participate in the worldwide CrossFit Open, you should stop contemplating and sign-up! Yes, even if you think you may not be able to complete all the WODs given or do all the WODs, so what? Its a great opportunity to enjoy the sport you all love so much and to participate in the largest worldwide sport of fitness event. If we get 100% participation from our members, I'd be one very proud and happy coach. The tentative plan is to have all of our classes do the Open WOD of the week on Fridays, so please keep that in mind. There will be 5 workouts dropping once a week. We will also start our next 50-day Paleo Challenge on Wednesday, February 15th, so this will carry you through the Open! Informational lecture on the Paleo Diet will most likely be on Saturday, February 11th.
Follow the the Sign In button to go to your profile, or visit http://games.crossfit.com/mygames. Registration is $20 for the US, Canada, Europe and Australia and $10 for the rest of the world.
Everyone will need to create a profile and register to compete this year. If you created a profile this year, you will just need to complete payment.
“A lot of people have gone further than they thought they could because someone else thought they could.”
-Zig Ziglar
Above: Mia PR'd her Snatch with 85 lbs. today, then did this load in the met-con! BIG WEIGHT and awesome form! Great job, Mia!
Today's WOD: Strength: Snatch 1-1-1-1-1
Met-con: 7 rounds for time: 35 Double-Unders 1 Snatch Make one snatch attempt per round. Post time and total of all successful snatches. Do not count missed reps.
HEADS UP: There are Rope Climbs in tomorrow's WOD (Saturday), so dress accordingly!
Day 33 of the 50-day Paleo Challenge: Paleo Chocolate Chip/Chunk Cookies!
Chocolate chip cookies We wanted to kick off our treats and cheats section with the quintessential treat, chocolate chip cookies. These cookies are irresistible—soft, chewy, and best served fresh out of the oven.
Ingredients:
3 cups blanched almond flour 1 tsp baking soda 1 tsp salt 2 eggs 1/2 cup pure maple syrup 1 tsp vanilla extract 1/2 cup coconut oil, unrefined 1.5 cups 72% dark chocolate chips (i used the 88% chocolate bars)
Prep Time: 10 min Cook Time: 15 min
Process: Preheat oven to 375°F. In a medium-sized mixing bowl combine dry ingredients. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer. Pour wet ingredients into dry and beat with hand mixer until combined. Melt coconut oil, pour into batter, and continue to blend until combined. Stir in chocolate chips. On a parchment-lined baking sheet, drop balls of cookie dough, about a tablespoon in size. Bake for 15 minutes. Let cool and serve.
“The safest principle through life, instead of reforming others, is to set about perfecting yourself.”
-B. R. Haydon
Above: Nathan's younger brother and my classmate from Punahou, Kyle, came in for a workout while here for a wedding! Kyle is the one who pointed Nate to our gym a couple months ago, and he's also the one that bought Nate his cool new minimus shoes. Glad you stopped by, Kyle! Great catching up with you!
Today's WOD:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Day 27 of 50-day Paleo Challenge: Homemade Paleo Coconut Ice Cream!
3 bananas (Make sure the bananas have lots of brown spots on them. Too green and you can taste it. It’s gross.)
1/2 c coconut milk
1 t vanilla extract
Directions:
Remove the peels from the bananas and discard. Place the bananas in plastic wrap and stick in the freezer for at least 5 hours. Once they’re hard all the way through, you’re ready to start making the “ice cream.” Take out your food processor and toss in the frozen bananas, coconut milk and vanilla extract. Blend until everything is smooth. Done! Either eat immediately or stick it in a covered dish and freeze it. Take the ice cream out of the freezer about 20 minutes before you’re ready to eat. It can get pretty hard in the freezer.
Mash or puree 10-12 strawberries (use more or less depending on the size)
1 really ripe mashed banana (I added this for a little sweetness…you can leave this out if you like)
2 TBS. Vanilla
1 can of coconut milk
Directions:
Mash strawberries in a large bowl. Combine vanilla and coconut milk to the strawberry puree. I tasted it and wanted it to be a little sweeter so I added a really ripe banana (mashed) to the mixture however, you could totally leave this out if you wanted to. Stir all the ingredients together and pour into your ice cream maker and let the magic begin. Usually it only takes about 20 minutes to get to a good soft serve consistency. This go around I was anxious and started my creation a little early and ended up letting it run for about 40 minutes and I actually preferred this consistency better as it closely resembled that of regular ice cream. Topping with shaved coconut or nuts would be tasty too! Enjoy!
"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
-Kurt Vonnegut
Above: To the left, yesterday's Wall Climbs and to the right, the modification for the Wall Climb. This movement may seem simple, but after about 5, you realize how taxing they truly are! Great job climbing the walls and boxes yesterday! More fun coming today, with "Tabata F.G.B."!
Today's WOD:
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Day 26 of the 50-day Paleo Challenge: One of my favorite restaurants and guacamoles!
This restaurant is located in San Antonio, TX. I was there for the NCAA Women's Basketball Final Four in 2010, while I was coaching basketball. I still have cravings for their food and guacamole! The orange juice is key in this recipe... so delicious!
By the way, I've got another one posting her meals... thank you, Jackie! Mark and Jackie are currently in the lead with 3 posts and 2 posts, respectively. "Lead for what?" you might be asking... only time will tell! :)
Boudro's Famous Guacamole
Ingredients:
Juice of 1/4 of an orange
Juice of 1/2 a lime
1 avocado seeded and scooped out of skin
2 Tbs roasted and charred Roma tomatoes diced
1 ea Serrano pepper roasted seeded and diced
1 Tbs medium dice red onions
1 tsp chopped cilantro
coarse ground salt to taste (sea salt is better)
Directions:
Squeeze juices into bowl. Add avocado and coarsely chop. Add onions, roasted tomato, serrano and cilantro fold into avocado mixture. Add salt (more is better). Result should be crudely chopped not mashed. That's it.
“The safest principle through life, instead of reforming others, is to set about perfecting yourself.”
-B. R. Haydon
Above: Its only been a couple of months, but Travis has made a change for the better. The picture on the left was taken right before Travis began CrossFitting with us and before he started Paleo-ing! Most of his weight gain occurred when his girlfriend had their first child. Sometimes, dad's put on weight even though mommy has the baby. Lucky for him though, his very smart sister, Brandy, dragged him in to our gym and got him going by pushing him WOD after WOD. Today, the picture on the right, Travis is doing great and everyone around the gym has been noticing the dramatic difference in his body composition! I am proud of Travis' progress and his determination to get back into shape. I also love that he is always helping others out--whether its putting their weights away or giving them a tip on Olympic Lifting, which he has great technique at. With another child on the way, we hope to keep Travis looking and feeling good! Proud of you, Travis... keep up the great work!
From Rome: "Ok paleo peeps! A few folks mentioned that they had a hard time locating my recipes in Facebook... so here goes... I created a blog with my favorite paleo recipes: Coconut Rome. I've tried to index them as well so they are easy to locate... have fun cooking and noshing!"
On a side note 50-day Challenge Participants: PLEASE PLEASE PLEASE (yes, I said please 3 times) start taking Coach Josh's lead and posting comments on what you eat throughout the day... its the best way for us to give you feedback as well as prizes! :)
"You can practice shooting eight hours a day, but if your technique is wrong, then all you become is very good at shooting the wrong way. Get the fundamentals down and the level of everything you do will rise."
-Michael Jordan
Above: For Joe's 30th birthday, he went skydiving.... in his CrossFit 808 shirt! Now, that's pretty darn cool! On a side note, I love having Joe, Liza, and Mason at box. Joe is a stand up guy and is always helping others out in his class when their form or technique is a little off. He is also a wealth of information when it comes to raising a baby and mommy Primal! So, don't be afraid to ask him questions about CrossFit movements or Paleo!
Today's WOD: 2000m Row for time.
Rest a bit, then... For time: 20 Back Squats (225/155 lbs.) 40 Toes to Bar 60 KB Swings (70/53 lbs.) See April 11, 2011.
Day 19 of the 50-day Paleo Challenge: Sauerkraut!
Joe and Dustin are awesome Paleo chefs in their own right. Both are a wealth of knowledge when it comes to the Paleo Diet. And, what I love about these 2 besides their beef cake bodies and good personalities is that they love to experiment with different foods, especially ones that benefit your health. Although they haven't gotten me to eat their kidney and eggs, I do love their sauerkraut and the benefits I get from eating it! Checkout Joe's awesome blog, called: Barbells and Babies (side note: Dustin, his BFF, is referred to as "Sh*tty Britches" in the blog)! There are some great blogposts, including the one we are focused on today: Sauerkraut! Get some! Or, Make Some!
Today's sauerkraut recipe is from Sandor Ellix Katz, the creator of the website Wild Fermentation, and the author of Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods (Chelsea Green, 2003). If you don't feel like enjoying the process of making your own sauerkraut, Whole Foods and Kokua Market both carry the a brand called, Bubbies, and they make a decent white cabbage sauerkraut!
Timeframe: 1-4 weeks (or more) Special Equipment: Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater Plate that fits inside crock or bucket One-gallon jug filled with water (or a scrubbed and boiled rock) Cloth cover (like a pillowcase or towel)
Ingredients (for 1 gallon):
5 pounds cabbage
3 tablespoons sea salt
Process:
Chop or grate cabbage, finely or coarsely, with or without hearts, however you like it. I love to mix green and red cabbage to end up with bright pink kraut. Place cabbage in a large bowl as you chop it.
Sprinkle salt on the cabbage as you go. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it. 3 tablespoons of salt is a rough guideline for 5 pounds of cabbage. I never measure the salt; I just shake some on after I chop up each cabbage. I use more salt in summer, less in winter.
Add other vegetables. Grate carrots for a coleslaw-like kraut. Other vegetables I’ve added include onions, garlic, seaweed, greens, Brussels sprouts, small whole heads of cabbage, turnips, beets, and burdock roots. You can also add fruits (apples, whole or sliced, are classic), and herbs and spices (caraway seeds, dill seeds, celery seeds, and juniper berries are classic, but anything you like will work). Experiment.
Mix ingredients together and pack into crock. Pack just a bit into the crock at a time and tamp it down hard using your fists or any (other) sturdy kitchen implement. The tamping packs the kraut tight in the crock and helps force water out of the cabbage.
Cover kraut with a plate or some other lid that fits snugly inside the crock. Place a clean weight (a glass jug filled with water) on the cover. This weight is to force water out of the cabbage and then keep the cabbage submerged under the brine. Cover the whole thing with a cloth to keep dust and flies out.
Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically (as often as you think of it, every few hours), until the brine rises above the cover. This can take up to about 24 hours, as the salt draws water out of the cabbage slowly. Some cabbage, particularly if it is old, simply contains less water. If the brine does not rise above the plate level by the next day, add enough salt water to bring the brine level above the plate. Add about a teaspoon of salt to a cup of water and stir until it’s completely dissolved.
Leave the crock to ferment. I generally store the crock in an unobtrusive corner of the kitchen where I won’t forget about it, but where it won’t be in anybody’s way. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer.
Check the kraut every day or two. The volume reduces as the fermentation proceeds. Sometimes mold appears on the surface. Many books refer to this mold as “scum,” but I prefer to think of it as a bloom. Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don’t worry about this. It’s just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the plate and the weight. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes. In the cool temperatures of a cellar in winter, kraut can keep improving for months and months. In the summer or in a heated room, its life cycle is more rapid. Eventually it becomes soft and the flavor turns less pleasant.
Enjoy. I generally scoop out a bowl- or jarful at a time and keep it in the fridge. I start when the kraut is young and enjoy its evolving flavor over the course of a few weeks. Try the sauerkraut juice that will be left in the bowl after the kraut is eaten. Sauerkraut juice is a rare delicacy and unparalleled digestive tonic. Each time you scoop some kraut out of the crock, you have to repack it carefully. Make sure the kraut is packed tight in the crock, the surface is level, and the cover and weight are clean. Sometimes brine evaporates, so if the kraut is not submerged below brine just add salted water as necessary. Some people preserve kraut by canning and heat-processing it. This can be done; but so much of the power of sauerkraut is its aliveness that I wonder: Why kill it?
Develop a rhythm. I try to start a new batch before the previous batch runs out. I remove the remaining kraut from the crock, repack it with fresh salted cabbage, then pour the old kraut and its juices over the new kraut. This gives the new batch a boost with an active culture starter.
"The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails."
-William Arthur Ward
Above: Haya, 6, chose to eat salmon and olives for breakfast!
Today's WOD: "D.T." In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time: 12 Deadlifts (155/105 lbs.) 9 Hang Power Cleans (155/105 lbs.) 6 Push Jerks (155/105 lbs.) See July 7, 2011.
So now that you're eating better, feeling better, looking better... what about your family? What about your children? Children need to eat as well as you do! In fact, its even more important for them because they are building their eating habits with what you feed them right now. For example, I was lucky that my parents did not allow me to drink soda while I was a kid, so when I was old enough to make my own decisions I didn't even want it. The excuses that "you feel bad because they don't get to eat the junks" or "they don't listen to me" or "they won't eat vegetables" is all a load of bologna! You are the parent and they eat what you give them. Want your children to be smarter, stronger, and healthier? Then, feed them better.
"If I had a dollar for every time someone has asked me, “What do you feed your kids when eating Paleo?” I would be a gazillionaire… The short answer is, they eat what I make - and what I allow in my house. If you only have healthy options available in YOUR house, there will not be any need for arguing, negotiating, begging, or pleading." (from Everyday Paleo: Food for kids--what to pack for lunch, quick breakfast, and more)
"I realize 100% that this blog post is just the tip of the paleo kids iceberg, and I have written about this concept before but everyone needs a place to start; I know because I have been there." (from Everyday Paleo: Paleo Kids)
So here’s a list to focus on as you start your paleo kid journey:
Rid the house of the junk.
Do not make a big deal about the transition to healthier eating and focus on FUN!
Get the kids in the kitchen with you.
Do not stress out; your kids will eat!
Jump up and down for joy when you see them dive into a yummy plate of slow cooked chicken and sweet potatoes – why? See number 6!
Rest assured that your child is getting more nutrients and better nutrients by eating paleo than he or she would on a standard American diet and by removing the gut irritating grains, dairy, and legumes, your child is able to better absorb the nutrients that he or she is eating!!
Stick with it, you can do this, celebrate your successes, relax and live a little, enjoy your kids and let the messes begin!!
"Devote today to something so daring even you can't believe you're doing it."
-Oprah Winfrey
Today's WOD: Strength: Front Squats 2-2-2-2-2-2-2-2-2-2
Met-con: Tabata Double-Unders The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Day 9 of the 50-day Paleo Challenge: Baked Eggs
Yes, this recipe calls for a little bacon. In my personal opinion, bacon in moderation (such as this recipe calls for) is fine during our challenge. However, as your staple for protein, bacon is too salty and too fatty. So, no, don't eat bacon on the regular!
Prep time: 10 minutes Cook time: 15 minutes
Ingredients: 1 Muffin tin 1 lb. of bacon (No/low sodium is best) 2 teaspoons ground parika 2 teaspoons fresh ground pepper 2 teaspoons basil (fresh finely chopped is best, but dried is good too!) Eggs (Omega rich, brown is best) 1-2 Tomatoes (I use the Kamuela brand) 8-12 stalks Asparagus (I use frozen organic from Costco, also good for dehydrating!) Sun dried tomatoes (Costco sells this in a big jar)
Preparation:
Preheat oven to 350. Cook bacon! While the bacon is cooking, chop a handful of sun dried tomatoes. Slice your fresh tomatoes into round slices (this will line the bottom of each muffin cup). Get your asparagus out and steam those, or if you use the frozen ones, microwave them just til they thaw. Chop a couple handfuls of asparagus and combine with the sun dried tomatoes. Bacon should be done now. Let it cool for a little bit, but not too long. Use the bacon oil to line each muffin cup. While the bacon is still warm, wrap a strip of bacon around each muffin cup. Place a slice of tomato at the bottom of each muffin cup. Crack one egg into each muffin cup. Sprinkle your spices on each egg - paprika, pepper, basil, etc. Add asparagus and sun dried tomato mix over each egg. Fill any empty muffin cups about halfway with water so that it doesn't burn. Place into oven for 15 minutes.
To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates. Enjoy with an avocado and a little cantaloupe!
"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
-Milton Berle
Above: The 4pm men getting "Diane" done (no pun intended)! Awesome work today, everyone!
Today's WOD:
Strength:
5 x Max Rep Deadhang Strict Pull-ups
Rest approximately 1 minute between sets.
Met-con:
"Diane"
21-15-9 rep rounds for time:
Deadlifts (225/155 lbs.)
Handstand Push-ups
Day 8 of the 50-day Paleo Challenge: pre-packages Paleo snacks on the go!
Unless your name is Rome "DMS" Stein or Sharnell "RX" Shimamoto, and you can pump out dehydrated snacks every night, then you might be looking for something like the Primal Pacs or Paleo Kits to throw into your backpack or briefcase. I really like both brands, so I can't tell you one or the other. Just taste them both and you chose your favorite. Remember, this is just a snack, not your meals and I don't want them to replace meals for you! Unless, you are Coach Josh or Rachel on your Annual Training and have nothing but cafeteria food to eat (that's when you order the Paleo MRE size).
"Character may be manifested in the great moments, but it is made in the small ones."
-Phillips Brooks
Above: CrossFit 808 attending the CrossFit Gymnastics Certification this weekend with our coaches, Jeff Tucker from GSX Athletics and Natalie from CrossFit Dogtown in Los Angeles!
Today's WOD:
"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
OR
"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Day 6 of 50-day Paleo Challenge: The flu and Paleo
As flu season looms over us, rest assured that your immune system will be stronger from the Paleo diet and you will find yourself catching less colds. However, if you happen to get sick during the 50-day Challenge, or you want to remain Paleo during a cold, consider these thoughts (please note that these are my personal ways of dealing with colds and/or flu): drink lots and lots of hot green tea with a hint of lemon, eat tons of oranges, and get lots of sleep. Below is a simple, but awesome Chicken soup recipe! Yes, its Paleo, because who doesn't like a bowl of chicken soup when you're under the weather!
Chicken Vegetable Soup:
6 cup water
meat of 1 whole chicken diced
2 cloves garlic, minced
1 yellow onion, diced
1 bay leaf
1 tsp. black pepper
6 fresh tomatoes, diced
2 small zucchini, sliced thin
3 carrots, diced
In a large pot, combine water, chicken, garlic, onion, bay leaf, and pepper. Bring to a boil. Reduce heat, cover, and simmer for about 2 hours or until chicken is tender. Remove bay leaf and discard. Add remaining ingredients and bring to a boil. Reduce heat and cover. Simmer for about 20 minutes or until vegetables are tender. Serves about 6.
“Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of other's opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
-Steve Jobs
The high HANG SNATCH, starts with the barbell in the hanging position. For most athletes, the hang snatch starts in the high hang position and then drop/dip down to the mid-thigh position. This dip to the mid-thigh allows the athlete to jump, therefore generate power for the snatch.
The MID-THIGH SNATCH, starts with the barbell in the mid-thigh position. For the mid-thigh snatch the start is static. From the mid-thigh position the athlete jumps the bar up and receives it in the squat position.
The SNATCH has the barbell starting from the ground or mid-shins. Now the athlete will generate momentum through the initial deadlift to the pockets. From the pockets, the movement will mimic that of the mid-thigh snatch.
The catch or receiving of the barbell for all three of the lifts today will end in the full squat, with knees out, lumbar curve in tack, crease of the hip below the knee cap, active shoulders, elbows locked out and head in a neutral position.
Today's WOD: For time and load: 800m Run 15 Hang Snatch 800m Run 15 Mid-thigh Snatch 800m Run 15 Snatch
Day 5 of the Paleo Challenge: Good Paleo Eats Jamba Juice's "Fruit and Veggie" smoothies
Apple 'N Greens: Apple-Strawberry Juice, Green Vegetable Juice (Carrots, Spinach, Bell Pepper, Kale, Spirulina, Lettuce), Peaches, Mangoes, Bananas, Ice
Berry upBEET: Strawberries, Blueberries, Mixed Berry Juice, Red Vegetable Juice (Carrots, Beets, Broccoli, Spinach, Kale, Lettuce), Mangos, Ice
Orange Carrot Karma (my personal favorite): Orange Juice, Carrot Juice, Mangoes, Bananas, Ice
Grylt (located in Manoa Marketplace)
Grylt Signature Salad ($9.95)
Grilled baby romaine, zucchini, eggplant, mushrooms, yellow squash, tomato, and onions (HOLD the parmesan cheese and honey mustard dressing), with your choice of protein. I like to double my meat for an additional $4.95. I like the steak and fish combo. I will also order a side of mashed cauliflower! Yum!
Grylt Build Your Own Masterpiece ($9.95)
This "plate lunch" is also a great choice, especially with their mashed cauliflower!
"We all have our own life to pursue, our own kind of dream to be weaving. And we all have some power to make wishes come true, as long as we keep believing."
-Louisa May Alcott
Above: Never give up! Never quit! Even if the going gets tough.
Today's WOD: "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (24"/20") 30 Wall Balls (20/14 lbs. to 10')
Day 2 of the 50-day Paleo Challenge! Rome's Recipe of the Day (R.O.D.): Perfect Roasted Whole Paleo Chicken
Prep time: 15-20 minutes Cooking time: 1 hour
Time saver tip: Prep everything the night before (stuff the herbs in the chicken). Place it in the fridge. When you get home from your WOD, turn your oven on to 425. Place everything in the pan, drizzle olive oil and pepper the chicken(s). Place chickens in the oven. You got one hour to get ready for the next day, in the meanwhile steam some veggies!... and then enjoy your chicken + veggies!!!
Ingredients
One 2 1/2-3 lb. free-range whole chicken (Costco sells these in 2-packs - perfect for DMS'ing!)
Freshly ground black pepper
3 small handfuls of fresh herbs (basil, parsley, marjoram), finely chopped
1/4 cup olive oil
1 lemon, halved
4 bay leaves, torn
2 sprigs of fresh rosemary
To double this receipe, just double the amount of the above ingredients! Also, see my notes below.
Preparation:
Preheat the oven and a roasting tray to 425 F. Wash the chicken inside and out, and pat it as dry as possible with paper towels. Being very careful, grab the skin at the tip of the chicken breasts, making sure that it doesn’t rip, and pull up gently. With your other hand, gently separate the skin from the meat of the breast. It’s normally connected by a little bit of tissuey-type stuff, and you can either leave this attached in the middle and make two little tunnels either side, or you can try to cut away the middle. Down the gaps that you have made and push in the chopped herbs (between the skin and chicken meat). Drizzle olive oil all over the chicken. Stuff the cavity of the chicken with the halved lemon, bay leaf and fresh rosemary - push all this into the cavity. Pull the skin of the chicken breast forward so that none of the actual flesh is exposed, tuck the little winglets under and tie up as firmly as possible with kitchen twine.
In my opinion, the perfect roast chicken has tender moist breast meat, crisp skin and, and overcooked thigh meat. :) Simply slash across each thigh about 3 or 4 times and rub in some of the leftover herbs, which allows the heat to penetrate directly into the thigh meat, enabling it to cook faster. With your hand, rub olive oil into the skin of the chicken and season very generously with pepper. Remove the hot tray from the oven and add a little oil. Put the chicken on one side, back side down on the tray, and put back into the oven. Allow to cook for 5 minutes, then turn it over on to the other side, breast side down. Cook for another 5 minutes and then place the chicken on its back. Cook for approx 50 minutes (or until juices run clear).
Serving Size Servings: 4
Note: I like to double this receipe by cooking two (2) whole chickens in one big aluminum tray. Then I have a lot of leftovers to fill my freezer with for future paleo meals! The large aluminum trays are from Costco (they are sturdy, so after a good washing you can re-use it). What to do with your leftovers? Remove the chicken meat from the bones and place in single meal-portion plastic/glass containers. Place the containers in the freezer for future meals or for your Paleo Lunch Cooler! Happy Paleo-ing!
