What Happened?
Oh
My
I seeThanks Jenny!
The Workout
Sunday, August 29, 2010
Picnic
Thanks for everyone for coming on out to Lake Marcel to enjoy a beautiful day and eat some great food. Thanks to Mike Linder and Tommy Vondra for BBQ ing up some great burgers and dogs! A good time was had by all. The kids tried to catch fish with corn cobs tied to sticks! Pretty entertaining to watch. What a great community we belong to! Next year Greg says we need to do a work out BEFORE we eat.....could be fun! Pictures to follow!
Monday, August 23, 2010
Simple, Perfect Paleo Chili
This chili was a huge hit at my house! I couldn't stop eating it! It's really easy, but give yourself an hour or so to let it simmer and the flavor develop!
2 garlic cloves, chopped
2 pounds ground beef or turkey or chicken (or any combo)
1 onion, diced
1 bell pepper, diced
1-2 jalapenos, diced (optional)
1 teaspoon oregano
1 Tablespoon ground cumin
1/4 teaspoon cayenne pepper (optional)
2 Tablespoons chili powder
1 48-ounce can crushed tomatoes (you can also use tomato sauce or diced tomatoes)
1 Tbsp. olive oil
Salt and pepper
1. Heat oil in a dutch oven or other large pot over high heat
2. Add the onion and bell pepper and saute until starting to brown. Add the garlic and saute for about 1 min. being careful to not let it burn.
3. Add the meat and cook until brown. Season with salt and pepper.
4. Drain off some of the excess fat.
5. Pour in the tomatoes and stir.
6. Add the spices and a little more salt and pepper.
7. Cover and reduce heat to low. Simmer for about 45 min. to 1 hour, stirring occasionally. If it becomes too dry, add water a little at a time until you get your desired consistency.
8. Adjust seasonings and serve...hoping to have leftovers for lunch tomorrow!
P.S. I served this over oven roasted spagetti squash. Yum! Yum
2 garlic cloves, chopped
2 pounds ground beef or turkey or chicken (or any combo)
1 onion, diced
1 bell pepper, diced
1-2 jalapenos, diced (optional)
1 teaspoon oregano
1 Tablespoon ground cumin
1/4 teaspoon cayenne pepper (optional)
2 Tablespoons chili powder
1 48-ounce can crushed tomatoes (you can also use tomato sauce or diced tomatoes)
1 Tbsp. olive oil
Salt and pepper
1. Heat oil in a dutch oven or other large pot over high heat
2. Add the onion and bell pepper and saute until starting to brown. Add the garlic and saute for about 1 min. being careful to not let it burn.
3. Add the meat and cook until brown. Season with salt and pepper.
4. Drain off some of the excess fat.
5. Pour in the tomatoes and stir.
6. Add the spices and a little more salt and pepper.
7. Cover and reduce heat to low. Simmer for about 45 min. to 1 hour, stirring occasionally. If it becomes too dry, add water a little at a time until you get your desired consistency.
8. Adjust seasonings and serve...hoping to have leftovers for lunch tomorrow!
P.S. I served this over oven roasted spagetti squash. Yum! Yum
Wednesday, August 18, 2010
Arrrgh! It was a tough one matey!
Remember wenches to subtract the lads row time from your total time.
That was some heavy treasure to run back to the ship.
Many thanks Captain Terry! Way to move the crew!
Sunday, August 15, 2010
Grilled Flank Steak with Pineapple Salsa
Grilled Flank Steak with Pineapple Salsa
Here is a quick and easy dinner that you can make right on the grill.
Ingredients
1 lb flank steak, preferably grassfed
2 tsp olive oil
1 tsp chipotle powder
4 slices of pineapple or pineapple rings
1 1/4 C chopped red bell peppers
1/2 C chopped red onion
1/4 C chopped cilantro
2 Tbsp lime juice
Instructions
Prepare the grill. (you can broil this in a pan as well)
mix oil and chipotle powder in a small dish.
Brush onto both sides of the steak, then grill for around 5 minutes on one side. (or 3 minutes under the broiler)
Flip and continue to grill for around 3 minutes more. (or about 2 minutes under the broiler)
Remove to a plate and cover for 10 minutes.
Grill the pineapple rings for 2-3 minutes per side.
Cute the pineapple into small chunks and place in a bowl.
Add the remaining ingredients.
Slice the steak thinly, serve with the salsa.
Serves 4
Here is a quick and easy dinner that you can make right on the grill.
Ingredients
1 lb flank steak, preferably grassfed
2 tsp olive oil
1 tsp chipotle powder
4 slices of pineapple or pineapple rings
1 1/4 C chopped red bell peppers
1/2 C chopped red onion
1/4 C chopped cilantro
2 Tbsp lime juice
Instructions
Prepare the grill. (you can broil this in a pan as well)
mix oil and chipotle powder in a small dish.
Brush onto both sides of the steak, then grill for around 5 minutes on one side. (or 3 minutes under the broiler)
Flip and continue to grill for around 3 minutes more. (or about 2 minutes under the broiler)
Remove to a plate and cover for 10 minutes.
Grill the pineapple rings for 2-3 minutes per side.
Cute the pineapple into small chunks and place in a bowl.
Add the remaining ingredients.
Slice the steak thinly, serve with the salsa.
Serves 4
Friday, August 13, 2010
Community and Friends
With the passing of one of the firefighters I work with, which was TOTALLY unexpected, it has caused me to reflect on my life and the people who are in my life.
I know that we have all heard," we never know how long we have here, tell people you love them." Well, guess what people, I love you all and my life is so much richer because of each and every one of you.
It is always interesting to me what brings people to CrossFit. I know I started because I just knew there was something better out there for me to be a fitter person. I have always strived for the physical part, little did I know that the emotional, mental, suffering, determination and anger would also be a part of this. While I have grown stronger physically, I am amazed at how I have grown in all those other areas. And to be able to watch all of you go through the changes you have all gone through! And I started CrossFit to get fit! Not only do I get the "pleasure" of pushing each and every one of you to a level you never thought possible, you've each pushed me to a level I never thought possible. We are so fortunate at our "Humble little box" that we are all able to push each other and there are no hard feelings.
I just can't say Thank you enough to all of you, for your support, you friendship and your humor. I so look forward each day to coming into SVCF and working with all of you.
So one question......Why did you start CrossFit? What changes have you seen?
Thank you!
Jenny
I know that we have all heard," we never know how long we have here, tell people you love them." Well, guess what people, I love you all and my life is so much richer because of each and every one of you.
It is always interesting to me what brings people to CrossFit. I know I started because I just knew there was something better out there for me to be a fitter person. I have always strived for the physical part, little did I know that the emotional, mental, suffering, determination and anger would also be a part of this. While I have grown stronger physically, I am amazed at how I have grown in all those other areas. And to be able to watch all of you go through the changes you have all gone through! And I started CrossFit to get fit! Not only do I get the "pleasure" of pushing each and every one of you to a level you never thought possible, you've each pushed me to a level I never thought possible. We are so fortunate at our "Humble little box" that we are all able to push each other and there are no hard feelings.
I just can't say Thank you enough to all of you, for your support, you friendship and your humor. I so look forward each day to coming into SVCF and working with all of you.
So one question......Why did you start CrossFit? What changes have you seen?
Thank you!
Jenny
Friday, August 6, 2010
08/05/10 WOD
Great job everyone! Brutal workout Jenny - Especially with an after party of 100 double unders for time.Aaron had his own workout today and really crusied through. Well done.
We'll miss you Emily!
Have a great time at school and come back to see us. We will miss your smiling face! 
Wednesday, August 4, 2010
Sweet Potato, Bacon and Egg Salad
Sweet Potato, Bacon and Egg Salad
So tasty for breakfast or lunch! Try and eat directly after preparing as the bacon and sweet potatoes will be fresh.
I make this times 4 and it eat when I need a quick something. Yum!
Ingredients
2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice
Instructions
Boil eggs in water until cooked. Peel and dice.
Boil sweet potato for 4-5 minutes
Heat over skillet medium-high. Add olive oil and bacon and cook until slightly crunchy.
In a small bowl, mix dill, mayonnaise and lemon juice.
Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl and combine well.
If you aren't a dill fan it tastes great with thyme.
Receipe is from www.paleoplan.com
They have a lot of great receipies.
So tasty for breakfast or lunch! Try and eat directly after preparing as the bacon and sweet potatoes will be fresh.
I make this times 4 and it eat when I need a quick something. Yum!
Ingredients
2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice
Instructions
Boil eggs in water until cooked. Peel and dice.
Boil sweet potato for 4-5 minutes
Heat over skillet medium-high. Add olive oil and bacon and cook until slightly crunchy.
In a small bowl, mix dill, mayonnaise and lemon juice.
Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl and combine well.
If you aren't a dill fan it tastes great with thyme.
Receipe is from www.paleoplan.com
They have a lot of great receipies.
The Mental Side of Things
Great article by Rachael Cadden at http://crossfitnlp.com/_blog/Forging_Elite_Mindsets
SHIFT HAPPENS: Developing Your Potential with Mental Flow
Your potential lies within. It’s not on the whiteboard nor does it reside outside of you. Your potential is tapped into by recklessly abandoning what you thought you could do, be and achieve based on the noise and limits you placed on yourself and perhaps the need to impress others. It is extending your present skill level and developing your mental flow.
It is neurological (refer to previous “Hammering New Neurons” post). You have to create new-neural pathways by shifting what you think. Only you can decide this for yourself and you have the opportunity to practice it with every challenge or training. Decide to think differently and find your mental flow. Look for your ability, not your disability.
When you decide to shift your thinking, you create what I call in the athletes’ world “FLOW.” Flow is fluid. It’s not thinking “I suck at this” or “I can’t.” It focuses on your present strength, ability and skill level while tapping deep into your personal reservoir of potential and pulling from it to push through and challenge it to expand to your next level. You with me? Good!
I often hear my coach Lamarr’s words in my head; “find your rhythm.” I love this statement and it has everything to do with mental flow, digging deep and finding untapped potential to push on and bring your focus back when the physical and mental challenge extends and depletes what feels like very cell of your being. There is more to give. You find it in mental flow.
Here’s how to “flow” and maximize your potential and peak performance (can be applied to anything). So simple and often overlooked:
◦Believe you can. Simple and foundational. Be aware of your familiar thoughts; create mental flow of “you can.” Confidence is key. ◦Focus on YOUR performance, write YOUR story, not what others are doing or to have a great outcome on the board; Forget about everyone else during your execution. When you focus on what others are doing, it robs your energy, focus and mental flow.
◦Push through each rep with focus and intensity on the movement in front of you. Your attention is here at the present moment, beit on the bar or one spot that your eyes are fixed on, not on the next rep, challenge or sequence that is ahead. When you focus your eyes on one spot, you keep your mental focus in tact during challenging sequences and aids in pushing past limits instead of mentally “loosing” it.
◦Remove attention from comparing what or how others are doing and from the clock DURING your training. If you are motivated by the clock and it authentically pushes you to do more and doesn’t take away focus or energy, then you are the exception here; for others, looking at the clock takes away focus, mental flow and energy which takes seconds, even minutes away.
◦Practice mental flow at every challenge or training. Check in with your thoughts. Shift accordingly. Like any development, you have to train and exercise the brain. Practice. Repeat.
Flow creates complexity and facilitates digging deep and finding your rhythm for increased athletic development and achievement by challenging your existing skill level.
Make your unthinkable, thinkable. Overreach. Extend yourself. Tap into all your potential and find your flow.
SHIFT HAPPENS: Developing Your Potential with Mental Flow
Your potential lies within. It’s not on the whiteboard nor does it reside outside of you. Your potential is tapped into by recklessly abandoning what you thought you could do, be and achieve based on the noise and limits you placed on yourself and perhaps the need to impress others. It is extending your present skill level and developing your mental flow.
It is neurological (refer to previous “Hammering New Neurons” post). You have to create new-neural pathways by shifting what you think. Only you can decide this for yourself and you have the opportunity to practice it with every challenge or training. Decide to think differently and find your mental flow. Look for your ability, not your disability.
When you decide to shift your thinking, you create what I call in the athletes’ world “FLOW.” Flow is fluid. It’s not thinking “I suck at this” or “I can’t.” It focuses on your present strength, ability and skill level while tapping deep into your personal reservoir of potential and pulling from it to push through and challenge it to expand to your next level. You with me? Good!
I often hear my coach Lamarr’s words in my head; “find your rhythm.” I love this statement and it has everything to do with mental flow, digging deep and finding untapped potential to push on and bring your focus back when the physical and mental challenge extends and depletes what feels like very cell of your being. There is more to give. You find it in mental flow.
Here’s how to “flow” and maximize your potential and peak performance (can be applied to anything). So simple and often overlooked:
◦Believe you can. Simple and foundational. Be aware of your familiar thoughts; create mental flow of “you can.” Confidence is key. ◦Focus on YOUR performance, write YOUR story, not what others are doing or to have a great outcome on the board; Forget about everyone else during your execution. When you focus on what others are doing, it robs your energy, focus and mental flow.
◦Push through each rep with focus and intensity on the movement in front of you. Your attention is here at the present moment, beit on the bar or one spot that your eyes are fixed on, not on the next rep, challenge or sequence that is ahead. When you focus your eyes on one spot, you keep your mental focus in tact during challenging sequences and aids in pushing past limits instead of mentally “loosing” it.
◦Remove attention from comparing what or how others are doing and from the clock DURING your training. If you are motivated by the clock and it authentically pushes you to do more and doesn’t take away focus or energy, then you are the exception here; for others, looking at the clock takes away focus, mental flow and energy which takes seconds, even minutes away.
◦Practice mental flow at every challenge or training. Check in with your thoughts. Shift accordingly. Like any development, you have to train and exercise the brain. Practice. Repeat.
Flow creates complexity and facilitates digging deep and finding your rhythm for increased athletic development and achievement by challenging your existing skill level.
Make your unthinkable, thinkable. Overreach. Extend yourself. Tap into all your potential and find your flow.
Team Work!
Rebecca and Kathryn, way to brave new challenges!
WOD
Partner A starts with KB Partner B with Box Jumps, switch and when complete run together.
3 rounds
15 KB swings
20-15-10 BoxJumps
Run 200m
Rest 2 minutes
Partner row
as many calories in 5 minutes as possible
Switch every 10 pulls
Rest 2 minutes
AMRAP in 10 minutes
1 rope climb
5 wall ball - burpees
Run 200m
Fun Fun Fun!
WOD
Partner A starts with KB Partner B with Box Jumps, switch and when complete run together.
3 rounds
15 KB swings
20-15-10 BoxJumps
Run 200m
Rest 2 minutes
Partner row
as many calories in 5 minutes as possible
Switch every 10 pulls
Rest 2 minutes
AMRAP in 10 minutes
1 rope climb
5 wall ball - burpees
Run 200m
Fun Fun Fun!
Subscribe to:
Comments (Atom)