Meatza and Mash..and oh..THE OPEN REGISTRATION IS HERE!!!

I normally do all my food posting on Sunday. But, I promised twice baked cauliflower and I might as well throw in a meatza!

The Meatza is a recipe that I got from Andy Gunther and then just kind of tweaked it a little. The things I love about meatza, easy to make, very tweakable with any ingredients, easy to pack but most of all delicious and FILLING!!!

Push the meatza crust all the way out to the end of the pan-you may want a  pan or foil underneath to catch juice

The "crust" ingredients I use are ground turkey and that turkey hot italian sausage that I love so much. 
Here is my take for this recipe
1 pkg ground turkey
3 links turkey italian hot sausage(any sausage is fine I am sure)
almond flour
egg
seasonings of your choice (I use greek, garlic, pepper, and sometimes basil and rosemary)
Mix all this goodness together- REMEMBER that the flour and egg are to bind only don't go crazy.
I cook the crust on about 350 for about 20 minutes or so-when it comes out, don't be shocked here, I drain all the juice off and blot it with paper towels. Trust me. You will want to do this.
The toppings can really be anything. My staples are:
green pepper
kale
red pepper
yellow squash 
onion
mushrooms
kapers or olives

Tomato sauce can be easy or complicated. This time I opted for easy I took a small can  of diced tomatoes and added some tomato paste to give it that robust tomato flavor and gave that a whirl in the food processor. Otherwise you can cut up your tomatoes with some onion and basil roast them then also throw them in the food processor. Again-you can do anything with recipe that is why I love it.

Put your sauce on, load it up with toppings and then cook it for approx another 20 minutes or so to your liking.

The finished product is delicious!

Next. I promised twice baked cauliflower. I have a few tweaks for this. For you challengers if you are avoiding dairy -not a recipe for you. i was able to tweak out some of the dairy but not all of it. So this might be on that will have to wait for some of you or if someone can figure a good nondairy substitute for yogurt? Here is the link for this recipe

http://paleospirit.com/2011/twice-baked-cauliflower/

My recommendations- I made this to the recipe with the exception that I used coconut milk and on the cheese I sprinkled just a very little tiny bit of grated pepper jack -orange cheese gives me the heebie jeebies. I also would HIGHLY recommend using maybe real or bottled crushed garlic and not use the powder and either pull WAY back on the salt or omit it completely. It was SUPER salty.

Delicious-just realized I took the pic before I put the scallions on-don't skip this they kind of make the dish!

And...last but not least...HOLY SHIZ!!! THE REGISTRATION FOR THE OPEN STARTS TODAY-GET SIGNED UP...DON'T WASTE A DAY THINKING ABOUT IT. GET COMMITTED TODAY!! I made a little video-I think more for self motivation than anything. I had to text Terry and Mandy Rose last night because a year ago Mandy had to literally twist my arm to get me to even consider doing the open. And Friday Night Lights won't be completely the same without the Roses' but knowing they are pulling for ALL of us makes it ok I suppose :) 

Guys we have been working SO hard. This is our time. Our time to show what we all are made of. I would encourage you, if you have even thought about participating you just sign up and do it. You will watch our box transform into something you have NEVER seen before and you will have the TIME OF YOUR LIFE. If you don't, you can sucker punch me!

 

http://www.youtube.com/watch?v=6gLpe0ynzYs&feature=player_detailpage

Happy Wednesday All- so excited for March and the Open!! Lets all work hard and smart and get our minds and body ready and avoid all injuries!! Eat Clean and of course TRAIN DIRTY!!!

I can't stress it enough, keep it simple...

Sunday, Funday, Food prep day...

With a nutrition challenge at CF22 starting I thought now would be a good time, since I am not doing it, to share my tips. These are just things I do to try and stay on track.

Why am I not doing it you ask? I do pretty decent when I am not doing a challenge. When I am doing a challenge...oh boy...I have issues. I don't know why. I think because I feel that I have pretty good control and for some reason when I commit to do a challenge all of the sudden everything I have no issue with otherwise becomes an issue.
So here it goes

1. TAKE "BEFORE" PICTURES TODAY!! DO IT NOW!!

Why do I recommend this? The one thing that I failed to do when I decided Paleo was for me, was to document my progress. I didn't have a good solid before picture. I was blessed that someone snapped some pics of me along the way. And although I am not doing the challenge, I took a before pic. Why? because I had a starchy week last week and I am struggling a little. I do this from time to time. I will take a pic and refer to it often. I may even take a pic each week but I would think every other week is sufficient. My goal is to get this midsection under control. So here is my before. If I can put my pic out there, you can at least just take one. I recommend a full body pic but I have my eye on the middle.

There is some serious room for improvement here.

This is a suggestion only, I just think that if you don't do it. You will wish you had.

 

 

2. KEEP IT SIMPLE.

 

All of it. The eating-the meal prep-the tracking. Keep it simple. It's a lot to do this time but it's a point system so if you can track it on a spreadsheet or your phone. DO IT.

I would say if you are new to Paleo and a challenge now may not be a time to try a bunch of complicated recipes. Keep it simple. Then once you get comfortable you try some recipes. Here is one I love to do and its so simple. I eat this for breakfast on the weekend sometimes...just put an egg on it to make it feel like "breakfast". Its simple-and so messy! Romaine or butter lettuce-tomato-avocado-bacon of course and an egg-I like to throw a little mustard on the lettuce. So there it is breakfast BLT. Simple, messy and oh so delicious.

 





 

Here is another good and quick idea, especially if you are wondering how you are going to pass up those hot wings on Super Bowl Sunday. This is NOT the first time I have posted this and honestly I think you could tweak this one however you like. It's just so simple that is what I love about it

I actually got this recipe off Marias blog (Optimal Nutrition). It's so easy and no kidding I probably do this 2 times a month. Here is my version. I use 2 packages of the boneless skinless chicken thighs from Costco. I try and trim some of the excess fat. I think there are 4 or 5 to a package. I actually season them up with some greek seasoning, a little onion powder and garlic powder and cracked pepper. I then just simply pour Franks Red hot over it. If you read the ingredients on Franks, I am certain they are all legal-cayenne, water, salt, vinegar and garlic powder. Just cover the thighs and put that crock pot on high for about 6 hours and then put them on a pan-pour that goodness over the top and broil them. They are over the top delicious. 

 

3. WATER INTAKE- don't freak out about this.

 

It may seem like you are being required to drink a lot of water. Trust me 64 ounces is not too much water. You should be drinking that anyway, however, you don't really need to go much more. I personally try and get 99 ounces- which is 3 of the Costco 33 ounce water bottles. It doesn't always happen. When I eat lots of leafy greens. I rarely get 99 in. The one thing I noticed immediately when I started drinking more water. MY SKIN LOOKED BETTER. So if for no other reason. Get that water in but don't go crazy.

 

And lastly

4. BE HONEST: Be honest with your team mate and be honest with yourself. I look at it like this. If you are ALL on ALL the time you are to be commended and have no business doing the challenge.

Reach out to your team mate when you are feeling weak or you want to cheat. There are so many variables in this challenge. If you have a bad eating day-turn the page and get right back on it tomorrow. But for the love of everything holy- at the end of the day what the challenge is REALLY for is to help you get on track and stay and track AND to be ready for the OPEN!!!  It's not about the prize at the end of the road. Your prize will be that you will perform better as an athlete and also you are basically saving your own life!

 

I am always open to questions if you have them. I think that Kat, Liz, Andy, Amy, Matt, Maria, Anyone who has done a challenge is a good source of info. Talk to us. Let us help you. Don't be afraid to grab one of us and find out what we are doing and how we are doing it. I think the goal is to get you all to succeed and if you can't do it alone, no worries, that is what we all have each other for.

 

I have some additional awesome recipes that I will post during the week. Twice baked cauliflower? a great way to cook brussel sprouts? I am sick of breakfast?

Good Luck everyone. I am with you in spirit. I have my own challenge going on. I am here if you need me. Text me, call me, email me, stop me at the box. I am so excited for you all! The Open starts in 38 days....

I need more REST!! and...are you content to simply just exist?

FIRST- thanks to Shannen for sharing this with me. At first I thought she was mocking me. But then I quickly realized...she digs my blog. :)
It's not for everyone but when I started this I warned readers what my loves are. Might sound like a broken record from time to time but, HEY, this is MY life no BS.

Another GREAT week gone. What a whirlwind of a crazy week-seems like on weeks where there is a holiday on Monday the week DRAGGSSS. But for some reason this week seemed crazy busy to me.
This week was good for several reasons. I PR'd a few times which is always good. BUT, I was humbled as well.
I always preach about rest. I feel like I am standing in a glass house throwing rocks right now. Tomorrow will be my first "rest" day in 2 weeks. BAD. And I am considering going snowshoeing...double bad. Active recovery I keep telling myself.

HA HA HA HA random but I love this!!

How was I humbled you ask? 2 days of completely sucking at wods that I should have been able to power through. Yesterday I could barely squat clean 135# while I was trying to get a new PR when my old PR is 140. Today the WOD was totally manageable. Air squats, chest to bar and hang snatch. Tough but not complicated, not a high rep scheme. I should have been able to get this one. NOPE. Last one finished today. I don't really care about being last but I do care about struggling through movements and feeling sluggish and tired and sore. Not good EVER! I have to remember..even a badass can get wiped out.

With the Open rapidly approaching I am getting a little crazy and freaked out and I want to make sure that I am doing everything that I can to be ready.But during this time I also need to be smart. The more fatigued you are the more vulnerable you become to injury. I have a goal to finish in the top 100 women in my age group and honestly, as much as I would like to believe this is achievable for me, that self doubt creeps in. Lets be honest. It happens, and if it doesn't happen to you then good damn job but I would hope that most people are humble enough to realize that there are a large number of people with the same hope and desires that you have and it could be the ONE movement that you aren't efficient at that could crush your dream. Seem dramatic? Nope just realistic. 

Back to rest. This has been running through my head. "a body in motion tends to stay in motion.. a body in rest tends to stay in rest"
This has ALSO been running through my head. The CrossFit prescription for rest is 3 days on 1 day off. Why is this so hard for me to do? Could be because I think I am invincible. 

Last night after wodding I was talking with a coach (who also happens to be my sis Kat) about this. She first pointed out that I am too old to only rest 1 day a week, not offended at all by this I own being 46. I earned every dam year of this life the hard way. Secondly she also pointed out that just because a WOD is posted I don't have to do it. I wish that I could just accept this. Right now I am having a super hard time balancing when do I pull back? when do I do a comp WOD vs regular WOD? when do I rest? what happens if I rest and miss a killer WOD? Nothing. What happens if I get injured? enough said right? If you see me. Ask me if I have rested yet this week. I need help folks.


ARE YOU CONTENT SIMPLY EXISTING?
A conversation with a not so close person prompted this rant. 
What would life be like if you had NO goals. If you woke up everyday and your only goal was to make it to the end of the day? I mean I guess if just making it to the end of a day is ok with you then so be it but here is how I live my life.
I may at times live day to day but I never, NEVER will settle for just existing. I get up everyday with the hope and the desire to be better that day than I was yesterday. 
This is easier said but done and is never just workout or eating related. This is in every aspect of my life. Lets face it. I am not getting any younger folks. The one thing I have always had regrets about was that I wasted some years of my life living unhappy and not healthy. And there are times now when I look back at that and wonder what if? what if I had the desire, drive, ambition and mind set back then that I have now? 
Sometimes in life we make not so good choices. We also suffer the consequences of those bad choices. Everyone has shit that happens to them. The reality of that is that you can decide how you are going to let that effect you. Do you let that guide your path into self destruction? Hell NO. You have to use that experience to push you to make better choices, to change what you might think is unchangeable, you learn and you grow and then you do NOT make that choice again. It appears to be simple but I know how hard it is.
I feel bad for people that feel like if their life is in the shitter there is nothing they can do with it and they use terms like "well this is the card I was dealt" WHAT A FREAKING CROCK OF SHIT. Sorry Mom about my cussing if you read this. I am kind of passionate about this topic. When I play cards there is usually DISCARD pile. You don't have to keep that card. You can throw it away and move the efff on. It's rarely easy and it could possibly be very lonely.
My advise. Surround yourself with people who have the same goals and desires that you have. Surround yourself with people who are positive and motivated. Avoid the bottom feeders and the "bring you downers". Could you imagine being around a group of people who actually pushed you to be better and supported you? 
I don't have to imagine it. I do it. I like to refer to them as suckers. And I mean this in the nicest way. Granted I have met many of these people at the box I CrossFit at. That's the funny thing. They don't show up and simply exist. They show up with 1 goal. To be better today than they were yesterday and I am not talking about just having a better FRAN time...
I really like hanging around with with people who aren't content to simply exist...don't you?

Just handing around with people who want to just be better. Amanda, Alyssa, Jo and Myself

Do you have to be athletic to be an athlete?... and that pivotal moment when you JUST KNOW

This question has been weighing heavy on my mind. Do you have to be athletic to be an athlete? I think about this often. During my past 2 years and my journey through CrossFit I have loved the fact that I get referred to as an "athlete". 
Do I think at times that athletic people maybe have a slight advantage? eh.. kind of. I would have to use my son as an example here. A former NCAA Div 1 athlete and although his college career ended premature with an ACL tear and replacement, this week in a wod the kid picked up a bar and did a perfect snatch...10 times-case and point- the athlete might have better muscle memory? I was in awe and I was kind of pissed. Mostly because snatch is something I struggle with. For my non CF readers. The snatch movement is one that, like the OH squat, is technical and pretty difficult to master and could go oh so wrong in the blink of an eye.
So I insert a pic here I took Tuesday night. Wish I would have had the where with all to snap his form I just thought about it too late..so here he is watching his wife do burpees...love LOVE training these kids. So fun. Last night I created their own little wod titled "Satan's Ladder" they killed it!
In Summary AND IN MY OPINION- No you don't have to be "athletic" to be considered an Athlete. Two very different athletes in this picture below. Doing the same thing.

Not sure why my son is just chillin watching his wife do burpees

Moving on. If I can say one thing I have struggled with the most is body awareness. My mind can process the mechanics of a movement..and I think my body is doing it but then....I look in the mirror and holy disaster. So today I post because on Wednesday I had a pivotal moment. I had a moment where I knew without a shadow of a doubt that the work I have been putting in is starting to pay off.
Enter the OH squat. Now. Those of you who wod with me probably already know that squat..in any form is something that I would refer to as my nemesis. Those needing translation-this is straight from Webster

1

capitalized: the Greek goddess of retributive justice

2

pluralnem·e·ses \-ˌsēz\

a: one that inflicts retribution or vengeance

b: a formidable and usually victorious rival or opponent

Both definitions very fitting, greek goddess , because I am one (ha) and a formidable and USUALLY victorious rival or opponent

GOOD BYE NEMESIS...THERE IS NO ROOM FOR YOU IN MY WORLD ANY LONGER. 

Last night, along with the encouragement and support of Amanda and her Momma Laura. I Pr'd my OH squat and with remarkable form at a whopping 115#. 

This is the thing. I know that Amanda is stronger than me. Honestly at times I get a little intimidated when I lift with her. The thing with that is, it pushes me. Its been since November that I have been able to even complete an OH squat over 75 lbs. I jacked both of my wrists bailing out of front squats.  Last night I was beyond determined to PR my OH. Personal record on my Overhead squat. 

Enter the pics. Amanda easily getting 115#....me...well, I dropped this one but I shook my arms out..said something profound that probably sounded more like gibberish when it came out. And I went after it again and got it. 

That's yet another PR for me this week. 

Amanda easily gets 115# 

Possibly could have been the power of the purple???

So I guess what I am taking forever to say. There is a moment-the pivotal moment if you will, where you know- even if you have questioned what you were doing while you were on that path- that you just know that it's ALL FOR SOMETHING. This isn't just about getting a PR in the gym. This could be applied to anything you do. I truly believe that if you want and work hard enough for something-you will get it. You WILL achieve it. 

I bring up again Laura-Amandas Mom-as we went through this ladder of OH squats she talked about how she overcame her fear this same night of jumping. She talked about how on just Monday of this week she stood petrified in front of a box unable to jump and how on this night- the night of pivotal moments- she jumped. And her eyes sparkled and she smiled! Awesome

That's it folks. It's all I have. What a week so far. I end with a little CrossFit Lisbeth 

Things of Might

Things of might are not born that way.

They become mighty, after years of work. They make themselves, with help from others.

Things of might are born much, much less.

Why do you think it would be any different for you?

Finish the week off strong friends. The only thing standing between you and you...is YOU!

I have a dream, and It's going to be a salad kind of week!

"I have a dream that my four children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character......."

It's appropriate for me to post this today, as the mother of a bi-racial son this particular paragraph has always stood out to me. I would think the Mother of any child can appreciate this. I told my son today that I feel (these are my feelings people) that he is proof that Dr Kings dream did come true. As he was growing up I often wondered how he would be viewed. But the thing is this.The kid has the character of someone wise beyond his years. He is living proof that regardless of your color, your social status, your geography if you work hard and live an honest life people will respect and admire you. I love my son and am just so proud of what and who he has become. This is one of my favorite more recent pics of him. I get the pleasure of training him and his sweet wife and his work ethic in life shows in the gym as well. They are a beast of a couple and they truly are capable of anything. Love you two!

Well I am going to keep my food business short and sweet. I am feeling a strong salad week coming on. Not sure why. I am sure I am not the only one that goes through this. But I have this big bag of kale so I searched specifically or a salad with kale and PRESTO! Found one- this one also has beets, carrots and is from the whole 30 approved page from the Foodee Project- this source has endless amazing recipes but I am including the link

http://cavemanconnoisseur.com/2012/10/31/kale-caesar-with-roasted-autumn-vegetables/

I love salads but I have to have protein on my salad so I stopped at Rancho Market and purchased some delicious chicken. Just baked it and sliced it up.

This marinated chicken is one of my weakness"

Salad protein all ready to go easy to grab

My initial search for beets I figured I would be stuck using larger beets but LOOK WHAT I FOUND!!! I purchased these at WalMart. I got a little nervous as I picked this up and flipped it over to see what the ingredients just so happened to be. I was so happy to see this one. INGREDIENTS. BEETS. Awesome-The dressing is delicious-the only thing I subbed was capers for the anchovies.



I really hope Maria doesn't mind me sharing 2 of her recipes this week. I will always give her kudos-she is super creative and I admire her tons. For lots of reasons. She posted this stew and instantly I knew I had to try BUT, I really have to watch my starches. Not everyone does but I have noticed that I started to feel a little puffy with too much starch so I really really like to keep it in check. The prescribed CF diet is as follows:
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.
Lets be honest. Its FREEZING cold. This is currently still in my crock pot but I am sure when this hits the tummy it is going to be so warm and delicious. And if I know Maria I know that this freezes well. Here is how my crock pot looked as I got ready to plug it in. Recipe link is below.

YUM!!!

http://optimalnutrition1.blogspot.com/#!/2013/01/sweet-potato-squash-chorizo-stew.html

I still have about 4 servings of the crock pot breakfast casserole from last week-it freezes well!! But Maria posted this today and I had to try it. I think I will maybe use this as either a quick pre or post wod snack as well and see how it works. There are my little cups going into the oven.

http://optimalnutrition1.blogspot.com/#!/2013/01/prosciutto-egg-cups.html

They are currently doing their last 5 minutes of cooking. Can't wait to give them a try.

I have posted a bunch of Marias recipes on here. I think early when I started my blog I pointed out that it was through 1 conversation with her that I became serious about really trying out this Paleo stuff. Visit her blog often. She is very knowledgeable - last week she posted about Adrenal health and it was an amazing read. I would encourage everyone to read it.

Well that's it folks. My food for the week. I have some back up chicken thighs and tilapia as always should I burn out on salad or soup (that will happen about Wed) Keeping it kind of simple and going green. 

Also I have to add this on here. The registration for Angels for Alex is up- here is the link below if you haven't already seen us blasting this all over Facebook. Also if you know of any business' that may want to donate some swag for a raffle EMAIL ME IMMEDIATELY!!!(mccloynfam@msn.com) WOD Love Clothing has already provided some amazing items-they were extremely generous-and they are going to be getting lots of KUDOS from me, I was already a huge fan but I was completely elated about thier willingness to give. The items could be coupons, discounts, hats, shirts, socks etc...this is for an amazing cause-get on board. www.angelsforalex.wodhub.com

Have a GREAT week everyone - Eat Clean and WOD until you can no longer move your body parts!!! you only live once you know!

No food tips today...just a little food for thought

I normally am cooking all day on Sundays and am working on the blog. Today I decided since tomorrow is a holiday and I do not have to work...I was going to kind of rest. I watched the Niners work their way to the superbowl and I did something I love. Threw some weight around.
My day started at CF22. I so badly felt the need to do my CrossFit totals again. Not sure what wild hair I had. So I suckered in some friends and got to work. SO GLAD I DID THIS. Not only did I get to see this....My brother Matty getting a new PR on his OH (25# increase at 275#) but I also have gotten stronger as well.

For those of you who know nothing about the overhead squat. It's one of the most difficult and technical squats there are. This one movement will quickly reveal every fault you have in your squat form. So kudos to my bro. He is always pushing by example to be better.

My new CrossFit totals look like this 

Back squat 205# 10 # increase

Strict Press 95# 5# increase

Dead Lift 255# 5# increase, NOT super happy about this because 1 month ago this was my 3 rep max. I wont let it get to me. Some days are diamonds..some days are not. I will take my increases!

All 3 of us ladies that were there today PR'd. GREAT job Shannen and Amanda.

Next. My son sent my this link-I guess you could say that my obsession with Ray Lewis continues. I found this to be extremely inspirational. 

"to be the best and stay there, SWEAT is necessary" and "....leave your mark to endure forever!" 

2 of the things he says I love. Crazy that this is just his speech for Madden 13 right?? 

I will posting recipes an food for the week tomorrow. 

Get back on that box...and Amandas story a different kind of before and after.

I almost did not go WOD today. But, I am diggin the partner wods we have been doing on Saturdays. So happy I went loved the WOD and loved my 2 partners Monie and Mindy that was fun...BUT oopps I did it again...took my shin out on a box jump. Did I quit? nope! Did I stop? ya for a second to simply catch my breath..if you have ever shinned yourself you know that feeling and how it can take you from happy to wanting to cry in the blink of an eye. So I stepped up a few..I was at the end of my share of the work...rested for a moment then started back at it. I am not a quitter...DFS folks. CrossFit Lisbeth actually has a great post about box jumps and conquering the fear of it. I am not going to post her entire post but I am going to share the link so you can read it if you so choose. But I do want to post one part of it-
"6.) If you fall, do it again right away. Jump immediately. Really. The more you postpone the activity, or avoid it, the worse the fear will become. It doesn’t matter if your shin has a bruise 3″ wide and you’ve left skin on the floor, jump again right away. Don’t wait."
Right?? you have to. So I did. Done and Done

http://crossfitlisbeth.com/2008/03/20/conquering-your-fear-of-the-box-jump/

Meet Amanda Childs.I am SUPER excited to share this story.Its going to be long but a great read.

 As I have stated in the past not every before and after story is about weight loss. Sometimes it can be simply overcoming ones fears and finding out who you are and what you are capable of. I have this before pic of Amanda. I use this pic because -and I might have my timeline wrong- Amanda was still pretty new to CF22 and I remember being just so impressed with her bad assness. This was 2011 Barbells for Boobs and the WOD was Grace which is 30 clean and jerks for time. I think she did 95# she thinks she only did 75# either way I remember just thinking shizzz...this girl is what CF is all about.

Let me start by saying this girl is CRRRRAAAAZZZYY STRONG!! I am constantly chasing her and honestly I may never catch her. What's even more amazing is her calm demeanor. She is focused and strong, a lethal combo. 

Amanda was first introduced to CrossFit/CF22 via Dusti Tipton. She was working out at a globo gym doing body combat..she says "yes, kicking and punching air" I know my statement and opinion on this will be strong and it's not meant offend but what a waste based on what I know about her now. Again- I have to add CF isn't for everyone.  

She was terrified to come to CF. Her first day when she pulled in the parking lot and didn't see Dusti's car she literally sat in her car just wanting to pull away. Thank God Dusti showed up that day because CF22 gained a great athlete. James was coaching the first day Amanda showed up to WOD. Dusti and James helped Amanda through her first wod. One of her fears about starting to CrossFit was that she didn't want to get "bigger" arms. She feels that she has always had big arms and even says that she was made fun of for it.She never lifted weights to get her guns, she just played softball-she was a pitcher. Good place to insert a pic right?

Hello arms..aren't they amazing?? I hope whoever made fun of her either got sucker punched or is eating their heart out right now.

Her first WOD had her hooked. It was 3 rounds of a triplet of dead lifts, power cleans and front squats. This goes to her athleticism because some of these movements as we all know can be complicated and she did leave thinking she had a long way to go..BUT..the NEXT day she came back for more and committed her soul, body and life to CF22. Her 2nd WOD was Filthy Fifty. She had hoped that Dust would be there again to help her through but she was on her own. James was coaching again and she was hoping that he would let her get away with doing maybe half the reps. Which with any new CFitter that may happen but if you are capable and a coach is onto that, you are going to get pushed..with caution. This was the day she wasn't sure why she came back. This happens, often, to many people. She went home from that WOD and her hubby commented that she was "beet red" and she was sore for a week. Hence the name "filthy fifty".

Again-she was hooked immediately. It took one WOD, one day for her. She is competitive by nature which is evident in the way she pushes herself. One thing I also admire about her is that she hurt her back and I know it was KILLING her to pull back and she did and I will be damned if she didn't come back stronger than she started. You  may at times see her doing things like this...weight vest anyone?? Another thing..this girl struggles with kipping. So..she went straight to butterfly pull ups. Again-she is insanely strong. I even had the opportunity to see her cry-I share this because she is so calm I love wodding with her and lifting with her because she just shows up and puts in the work. Anyway, it was a heroes WOD. A heroes wod for my nonCF readers is a wod that is created in memory of a fallen soldier. They are brutal, grinders, heavy and more. When you do a heroes wod you kind of go to a different place. This particular wod was long with heavy dumbbell thrusters. I think she was about 6 rounds into this wod and it was hard-really hard and she kind of just lost it. I watched as a coach lovingly got right next to her and encouraged her to gather herself and finish. AND SHE DID! She didn't make a scene-I would guess that most people wodding at the box that day didn't realize that had even happened. Again-another reason I have so much respect for her. 

She loves how competitive doing CrossFit can be and  but has shied away from wanting to do any of the competitions so far, with the exception of a throw down we were invited to do at CrossFit Race. So I asked her how she got talked into it. Apparently my sister Liz simply told her she was doing it. HA yup. We are some pushy broads. She wanted to vomit. She took the very back corner and killed it. In a throw down you kind of show up and the WOD is presented when you get there and it's go time. You do not really get a chance to prepare. Below are the results of this throw down.

Women’s RX:

1. Tiffany Hendrickson-6 rounds +11
2. Chelsea Rupp-5 rounds + 42
3. Liz McBride-5 rounds+10
4. Marci Nelson-4 rounds + 23
5. Amanda Childs-4 rounds +15
6. Jennifer Brunson-4 rounds +5
7. Caitlyn Lambert-4 rounds
8. Ally Dean-4 rounds
9. Joni McCloyn-3 rounds +30
10. Angi Slade-3 rounds+8
11. Sunny Larson-2 rounds + 12
12. Barbara Wolfgang-1 round +37 

Extremely impressive right? For someone who "feared" even walking into a box  she absolutely killed this. It was a AMRAP meaning as many rounds as possible of box jumps, 105 # power cleans and dubs. 

What Amanda was desiring most from CrossFit when she started -in her own words- was to be "skinny and ripped" Since starting CrossFit-skinny is gone. She wants to be strong (which we all know STRONG is the new skinny) and beautiful. I think she's there right? One thing she loves about CF22 is that they do not really promote weight loss-they actually promote healthy eating-weight loss at times is a just a result of that. She has gained so much self confidence -she is no longer concerned with how much she weighs-she is happy with who she is and how she looks. She used to be concerned about the number on the scale yet now even though she weighs more she is amazed with the muscle and strength she has gained.

She feels that since gaining this self confidence her outlook on life has changed. She loves being and wodding around people that are struggling to get through the same wod she is doing and that if that person sees you are struggling and even if they are as well and are out of breath they will cheer you on to help push you to the end of the WOD. She loves the people that the box attracts and the fact that no one there is really feeling like they need to "one up eachother".

Amanda recently participated in a Paleo challenge at CF22. I personally saw a very noticable change. I post this next pic because I know she hates it. I love it for 2 reasons. The 3 ladies in this pic myself, Amanda and Maria-often wod together and this pic shows what healthy eating has done for her. She looks great here in my opinion but now take a look at the next pic. Crazy amazing transformation if you ask me. Look how lean and strong she is!! 

This brings me to close to the end of this awesome story. A before and after can't always be about I was large and now I am not. I think stories like this are sometimes even more impactful and empowering. 

In closing I asked Amanda if she was excited for the Open. I didn't bother asking her is she was actually doing it because honestly, at this point? she can't get out of it.

I am going to share verbatim what she told me:

"I want to vomit when I think about the Open. I am terrified. I am not scared to lose, I am scared to fail. I have alot of anxiety about not being able to complete the WOD as it is prescribed. I have a few more moves that I would to be able to do before the Open comes, this would make me feel a little more confident. This year my goal is to simply just do the Open for the experience. I don't have any goals for times, or to place a certain spot. I want to be able to do the moves and leave it all on the floor." 

Amanda-GIRRRLLLL you are going places. Your work ethic in the box is going to take you there. I hope I did you justice! In closing-STRONG IS THE NEW SKINNY!!

AWESOME SHAKE FIND..and what do you Aspire to be?? figure it out...

Ok so you know by now some of my loves. I love PaleOMG this is from her website. I am resisting the urge to make a new little paleo treat she posted (chocolate coffee banana donuts) until I get back to my pre-holiday mind set. I had this little breakdown where I kind of went overboard on my treats and I have to get that in check and the treats have NOTHING to do with this recipe..I might be delirious from today's never ending WOD. 

So I am NOT a protein shake, powder or supplement girl. Don't get all uppity on me, I don't care if you are-knock yourself out, I just choose not to put any extra things in my body that are not qualified as real food. Its just me. I have noticed as I have been aging and going through menopause everything bugs my stomach. With all of this being said I was ecstatic to find this recipe and even happier that it was delicious. I paired it with 2 links of chicken sausage and quarter of an avocado. (I paired it...goodness-like a good Merlot with a good steak? what the?)

• 1 cup water
• juice of 1 lemon
• slice of fresh peeled ginger
• ½ cucumber, peeled
• handful of fresh parsley
• 2 handfuls of spinach
• 2 sticks of kale, stems remove
• ½ green banana (I used green so it was less sugar) and a handful of ice

You just throw all this in your blender and blend it well so there are no clumps just make sure you get that ginger blended because if you don't it's like biting into a small piece of green soap.I know the ingredients seem strange but they WORK!! I was surprised that it actually filled me up. That's it. My awesome shake find compliments of PaleOMG. I didn't make any modifications to this I felt it really didn't need it.

WHAT DO YOU ASPIRE TO BE?? I am having one of those weeks, you know the ones where you wonder what's it all for? and Am I doing everything to be that person I truly desire to be? I pretty much have my eye on the prize and a good strong grasp on that path that's leading me there. That being happiness, good health, great fitness and the love my family a good man and friends. I feel like in a way I have these things. But I am always reaching to get better, in all aspects of my life. I want to be a better sister, friend, girlfriend, employee, Mother, CROSSFITTER...etc. Not necessarily in this order of course. I do have my priorities. 

There is one thing I have discovered. When I started on my journey to find myself, I often found, and still to this day find myself comparing or wanting to be "like" someone else or have what others had and I didn't limit this to money and body parts. 

For example..wish I had gold bars like my sister Robin (he he my family will get this) Or maybe I wish I were more like my other sisters, or looked different. And I have to quickly reel this back in and remember that there was a time when I do not think I knew what I aspired to be. I was merely living day to day, going through the motions and was quite simply kind of lost. Today I know who I am. So first word or advise. FIND YOURSELF. I honestly and truly believe that if you do you not find out who you are you will never get to where you might want to be. This can be painful and LONELY. It is admitting that maybe you spent too much time in the trenches with the bottom feeders..and finding a way out.This may be admitting that you are not so nice all of the time, or that you are super annoying to most people or that you just aren't a good person and it could even be that you are a better person that you are giving yourself credit of being.

Most importantly and I guess my whole point is, figure this out quick before it's too late. You can't aspire to be like anyone else you have to find out who you are, what you are or aren't and then you start working on what you need to do get there. You will need patience. Trust me..lots of it.

Sorry for being so selfish and having to put this out there. Putting this in print keeps ME on track and reminds me of what a wonderful journey and I am and how lucky I am I was able to figure it out before it was too late.

That's it kids..my spill for today..a little whacked out Wednesday. 

I will close by sharing this...I have to give the credit to Jo for this one! LOVE IT!! Laughter is the medicine of LIFE!!

The ruling on the field stands...

What a fantastic football weekend eh?? Loved that my Niners won! Bummed that Smith isn't playing but I guess they have to do what they have to do.  I  love that saying "the ruling on the field stands!" Not sure why. I just do


My menu for this week is super simple, breakfast crockpot, paleo pizza and turkey burgers. Simple right? 

Here are my staples I picked up at Costco this week. Sticking with the turkey, blueberries, eggs, brussel sprouts and this week I added this GINORMOUS bag of kale. I am one of those strange ducks that can actually stand to eat this. I love to chop it up and add it to my salads but this bag is huge so I am splitting it with Jo.

Eggs, blueberries, mushrooms, brussel sprouts, ground turkey and KALE!

Here's the skinny on Kale. Super easy way to cook it. Steam it..I do not have a steamer pan but you can put some in a gallon ziploc with just a touch of water and zap it in the microwave for a few-to your liking. I then get a frying pan throw in some olive oil, a little garlic and red pepper flakes-throw in that kale and get it all wilted. Add a little sea salt and ta daaa!! delicious green side. 
This week-all my recipes are borrowed for the most part. I was SO EXCITED when Maria posted this breakfast crockpot recipe. I didn't have to think twice about the fact that I was absolutely making this and sharing it. 
Super easy to make and honestly I love it when I do not really have to purchase ingredients I had all of them. I cook my crockpot meals in my garage but the aroma of this one-holy cow!! Delicious! I almost wanted to eat it for dinner tonight!

http://optimalnutrition1.blogspot.com/#!/2013/01/sausage-egg-slow-cooker-casserole.html

This is the sausage I opted to use- I did half and half ish you can get this at  Smiths

My seasonings of choice

The finished product. So much better tasting than it looks!!

I sometimes miss pizza. I made this crust about a year ago and I remembered loving it. I use this recipe for the crust only. I add my own ingredients just because I am super picky!
http://everydaypaleo.com/everyday-paleo-pizza/
I love that this crust actually has Rosemary in it. 
My tips, once you have the crust made make sure that you have greased up that pan. Roll the ball and put it in the center of your pan, get your hands wet and push the dough flat from the center you will probably have to wet your hands up a few times to get it all flattened out, then once its to the edges pat the entire crust until it's nice and flat. It tends to be thick in places, I just work with it.

Today I purchased tomato sauce. Just be careful if you choose to be lazy like me and not make your own. There are a few brands of sauce that DO NOT have sugar. Hunts has one of them. I still worry about all of the other crap but again, I was being lazy. 
Then just add the ingredients on top you want. For me today it was turkey burger (about 1/2 package) cooked with some basil, and remember the sausage from the breakfast recipe? I had 3 leftover and I used 1/2 of each kind browned it a little and threw it on top as well. I layered it with kale, mushrooms, yellow squash, red pepper, roma tomatoes, red onion, calamity olives sliced and just about 2 tablespoons of goat cheese. Yes I know it's dairy. This is one occasion where I might splurge a little. 
I pile it high because honestly I push the crust so thin I need to have some substance on top so I feel like I actually ate something!

My veggies.

The amazing finished product

Tips on almond meal. Just use your food processor and grind up whole almonds and make it yourself. I have never tried making this using almond flour in place of almond meal but I would think that you can.

With my leftover turkey I just broiled up a few burgers. I add the same ol seasonings as I do for everything else. I love to use some butter lettuce as my "bun" lots of mustard- a little avocado and occasionally dill pickle slices.

Looking forward to WODDING this week. I am feeling probably 95% better and it will be great to workout feeling a little better.
The open is getting closer and I am getting so excited. I have alot to work on but I am getting stronger and my endurance isn't doing too bad either- LOVE IT. Last week I actually ran some tempos for the first time in a while. Running on the treadmill sucks but I had to get some running in. Can't wait to share this with my friends this week. I think we could actually row this sequence as well. 
Well that's enough for a Sunday. Good luck to everyone this week. 
My tip for the week- (my opinion of course) You can't be all on all the time. You are going to have weak moments. You are going to have off workout weeks. TRUST ME I KNOW. What you have to do is get through it and get back on track. Don't wait a week or 2 weeks or wait for a new month. Turn the page, get over yourself and get right back on track. That's it. It's that simple. 

Have a great week- eat clean and WOD like a boss!