Wednesday, July 23, 2014

Stew meat, Asparagus and yellow zucchini - Paleo/Whole30

Here it is, today's yummy supper. The yellow zucchini is from my garden, sautéed with grape seed oil along w/ the asparagus and seasoned with salt and pepper.
I browned the stew meat first then added chopped carrots, celery and green pepper from the garden. Then added 2 cans of chicken broth and garlic. Once the meat was tender I added the spuds and some water to cover. Covered and cooked till the taters were done. 
Simple and tasty. 

Saturday, June 7, 2014

Dinner time, the Paleo way.

This was dinner last night. Quick and easy. Paleo and whole30 compliant.
I cooked sweet potatoes and seasoned them with salt, pepper and ghee.
The green beans were seasoned with vinegar, salt and pepper.
The beets were served plain.
For the protein I used a very thin steak, simply browned first on a skillet with grape seed oil and then I added steak seasonings and some h2o and covered to get it tender.

Monday, June 2, 2014

Paleo Mug Muffin- coconut and almond flour

Google Paleo Mug muffin or bread and you'll get a long list of recipes. 
This one is the one I have tried in the past, it has the consistency of cornbread almost, it is dense and I have eaten it with eggs and bacon as a breakfast sandwich.

In a mug mix well

1 egg
1 Tablespoon of Full fat canned coconut milk
1 level Tablespoon coconut flour.
1 level Tablespoon almond flour.
1/2 teaspoon baking powder
Dash of salt

Microwave 2 to 2:30 minutes.

Thursday, May 22, 2014

Simple summer time refreshing vegetable spritzer

This is a very simple, easy to make and refreshing summer time spritzer.
I used 4 oz of ea.
La Croix  Berry sparkling water
V8 vegetable juice
Orange juice.
Everything was already cold from the fridge, ready to go after mixing. 

Wednesday, May 14, 2014

How much protein should you consume per day?

Do you know how many grams of protein you are supposed to consume daily? 

Here's a bit of info on that subject that I read the other day on a newsletter from Coach Matt from WOD Nation.

Basically you need .8 grams per kg of body weight.
1 lb = 0.453 kg
So say you weigh 135 lbs multiply by 0.453kg is roughly 61 kg
61 kg multiplied by .8 g is roughly 48 grams of protein.

I hope this helps.

Have a happy and healthy crunchy green day :-)

Quick and easy Paleo dinner: raw veggies topped with meat sauce.

Quick and easy Paleo dinner for today.
Chopped organic lettuce
Sliced green pepper
Sliced red pepper
Sliced organic carrot
Top with thick meat sauce.

I make the meat sauce by cooking a lb of ground beef in a large pot. 
Add garlic, red and green pepper, Italian seasonings, salt and pepper.
Add a 29oz can of kroger tomato sauce, add a little bit of water, stir and cover.
Simmer for a while till sauce cooks down to your liking.
Pour that stuff on everything from eggs to salads. 

Thursday, May 1, 2014

Mobility Workshop- Posterior & Anterior Chains + Shoulder Complex

We had a Mobility Workshop tonight taught by Crossfit Etowah's coach Jeff Rice.
It covered Posterior and Anterior Chains and the shoulder complex.  

We warmed up doing dynamic stretches which consisted of Walking Toe touches, Figure 4, Knee Hugs and Quad Pulls. You can do these by walking from one side of the room to the other and back. It was so nice outside we did them in the parking lot.

Do two rounds of each stretch and try to hold it for 30 seconds.

After Warm up we moved onto working on the Posterior Chain.

Posterior Chain
Start your way from the bottom up, so you would start with stretching out your calves and hamstrings first.
1- 90 Degree stretch
2- Figure 4
3- Knee hug
4- Bicycle stretch
5- Plow stretch
 Anterior Chain
1- Cobra Stretch
2- Butterfly stretch
3- Sprinters
4- Quad Pull.

Shoulder Complex
1- Pass throughs
2- Reverse Passthroughs
3- Rack Pulls

Sunday, April 20, 2014

First National Festivus Games- My first competition.

On Saturday April 19 2014 I participated in my first Crossfit competition; the first national Festivus Games. It's a competition designed for Novice and Intermediate Crossfit athletes. I competed at the beginner level. 

I was super nervous going into this. Started exercising back in June of 2013 and haven't looked back. Ran my first 5k in February and decided to sign up for the Festivus. I cannot do double unders yet, or a pull up without either a weight assist machine or a band, plus at the time of signing up I had not done power cleans. I can finally manage to do a box jump onto a 1 foot box but anything higher is a step up. 
So I mustered up the courage and signed up for the novice division.

It was so much fun and I'm so thankful for all the support and encouragement from my hubby, friends, fellow athletes  and my awsome coaches from Crossfit Etowah.
Crossfit Sting in Alpharetta Ga hosted the games for my immediate area.

I started the day at 5:30 a.m. Ate a portion of sweet potatoes, butternut squash, broccoli and chicken tenderloins and my morning coffee.

We were still on the road at 7:30, I had a banana and h2o.
Around 8 a.m I mixed a scoop of Carnivor protein powder with h2o and had that.
First WOD started at 9:00 a.m

WOD#1: 1,000m Row for time w/ 6 min time cap (4:14.4)
This was grueling, my legs were shaking by the time I was done. 

WOD#2: Establish 1 rep max clean in 6 min (Started at 45, then 50, then 60 lbs)
This is the WOD that scared me the most since I had not done cleans before. My coaches thought me proper form and I was able to lift 45 lbs. At the competition I totally surprised myself, went up to 60lbs.

I ate another portion of sweet potatoes, butternut squash, broccoli and chicken tenderloins at 10:30 along with another scoop of my Carnivor protein in a bottle of h2o.
Third WOD started at 12:00 noon

WOD#3: 8 min As Many Rounds As Possible (3 rounds + 10 KBS=190 reps)
              10 kettle bell swings (26lbs) (40)
               20 sit ups (60)
               30 box overs (20 inch box) (90)
This was the easiest of all 4 WODS

Around 1 PM I ate my last portion of the chicken with broccoli, sweet taters and butternut squash along with h20.
Fourth WOD started at 2:00 p.m.

WOD#4: 2 minutes max Wallball (10 lbs) (32)
               2 minutes max single unders (255)
               2 minutes max Burpees (26)
The wall balls were the hardest I think, by the end of 2 minutes it feels like you are trying to lift and hurl a baby elephant up in the air while trying to hit within the 6 foot mark. 

I can't do double unders, thank goodness us beginners were doing single unders. I had not skipped rope since I was little. I purchased an RxSmartGear jump rope a couple of weeks before the event and started practicing, its the same rope I took to compete with. The most I had ever gotten in the 2 minute mark during training was 209 reps, but was able to whip out 255 reps at the event. I was pretty pleased. The rope I used was the misfit mango spiral rope with buff translucent red cable. I love the grip on the spiral handles plus they're 1 inch thick and I feel like I have great control of the rope. As I get better at it and learn to do double unders I'll consider a lighter cable like the Elite or Ultra.

I'm very glad I did this. There's a sense of accomplishment at the end of the day, no I did not make it to the top 10 or 5 or whatever but I participated and had a ball doing it. To anyone who is thinking about entering these types of competitions, just do it, you'll be glad you did.

Coming up next month is the Greenprints Alliance 5k trail run in Woodstock Ga and the 5k ColorVibe run in Stone Mountain Village.
Can't wait to run those with my Crunchy Crossfitters team :-).

I'll leave you now with my overall ranking and pics from the Festivus. 

Female Novice division (out of 27)
My local scores (within Crossfit Sting) were:

Rank   WOD#1time(rank)  WOD#2reps(rank) WOD#3reps(rank) WOD#4reps(rank)    
14          04:14.4 (12).                     60 (27)                     190 (12)            313 (11)

My Nationwide Scores were:

Female Novice division (out of 1062)

Rank  WOD#1time(rank)  WOD#2reps(rank) WOD#3reps(rank) WOD#4reps(rank)    

716.    04:14.04 (533).              60 (1052)                190 (630)                313 (305)

Click for info and specifics on the  Festivus Games 

First and second WOD 9 a.m

Third WOD noon

Fourth WOD 2:00 p.m