Be thankful for Freedom.

MAN!! I love this flag!!! I love everything about it. I couldn't be more proud to be an American. We are so blessed to live in this country. I could go on and on but thankfully I do not have to. Someone else ranted for me and I am sharing it with you today. Granted most of my readers have access to this already but for any who don't, I feel the need to share. This was posted on CrossFit22's website today by a pretty great person who even though he doesn't even know, I honestly have a lot of respect for. There are a lot of reasons but mostly he is seriously one of the nicest people I have ever met. He has many great attributes, far too many for me to get into on this page. So ...David I am sorry if you didn't want this out in the universe, I couldn't help but share...it's just that moving and profound. ALSO...at the end of his rant...I post my FAVORITE picture of my baby bro Matty. Who gave so many years of his life in service to the Army-I have mad respect for him and love him for the sacrifices he made while in service to this country. So sorry peeps..no food advise today..Just life stuff. Ok ONE little piece of advise. If you make my treats - the banana ones...freeze 2 and give the rest away..they are that good! TOOT TOOT (that is me tooting my own horn!)

David says:

July 3, 2013 at 12:56 pm

As I was driving home from the box this morning I had some thoughts I wanted to write down at some point today. I thought I’d go ahead and post them as well. I’m not sure exactly why I feel compelled to do this today, but please excuse me while I wax patriotic for a moment.

I feel blessed beyond measure to live in this country. For all the good and for all the bad, we are still the greatest country on this earth. We enjoy a freedom and a way a life that has never been seen in the history of civilization. Every once in a while we need to stop, put politics aside, and remind ourselves how blessed we are to live here and realize the miracle it is to be American.

The HERO WODs this week have been a needed reminder to me of the blessing it is to live here and the gratitude I have for those who have fought for this country. On July 2, 1776, the day the Continental Congress declared independence, George Washington said, “The time is now near at hand which must probably determine whether Americans are to be freemen or slaves….The fate of unborn millions will now depend, under God, on the courage and conduct of this army.” We are part of the unborn millions Washington referred to. We are freemen because of the sacrifice of those true heroes who fought under General Washington and all those who have put on the uniform since then.

To those who don’t understand our little CrossFit family it could sound quite strange to say, “a workout made me patriotic today!” But, I’m guessing I’m not the only one who has thought of the great sacrifice of those who have given all as we’ve been hurting through “Holleyman,” trying to get an extra breath through “Bradley” and searching for strength through “McGhee.” We still have “Arnie” and “Bruck” this week and I hope through each of those workouts I can experience the sense of pride and gratitude I have felt already this week.

I guess the reason I felt the need to post this is I wanted to say “thanks.” Thanks to my CF 22 family. The Box and the HERO WODs this week has helped ease my cynicism and the pessimism I sometimes feel towards this land we live in. I have been reminded how truly blessed we are to live in this country.

I’m also pretty amazed how great our little corner of the world is. I feel pretty lucky to be around people who love this country, honor those who have served and sacrificed, and overall try to be… well… decent people. We are part of an unusual and wonderful little community.

My apologies for the long rant. Just had to get that off my chest. Now go and blow some stuff up and BBQ a hot dog to really feel American!"

Pretty amazing stuff right? I can't really add much more to that. Everyone have a SAFE and happy 4th. Remember what this day is for and be thoughtful and thankful. Again- we truly are blessed!!
Croni....out.

Are you being smart and beating the heat?? Food is going to be light for the week!

HOLY HOTNESS!!!!

 
I can not get over how extremely hot it is outside right now. People PLEASE BE SMART ABOUT EXERCISING OUTSIDE IN THIS HEAT!!! Hydrate well and use your noggin about whether or not you need to be outside in the heat pushing yourself. Even at 9 AM when we did sprints this morning it was already 81 degrees. I made sure that I had a 33 oz bottle of water and I made sure I sipped water during our short breaks. I also keep my coffee at just one coffee for today- remember that coffee is a diuretic so try and keep consumption of beverages that may not really hydrate you at a minimum.

It was a gorgeous day to sprint though. Small group but awesome! Myself, Matt, Liz and Amanda..did some new stuff that was FUN! tough but fun (love a little backward running). I always say that when it's over. Again, super hot and a tough run sequence but a gorgeous quiet day at the track.

My basil and oregano are out of control. It makes me giddy to look at my healthy plants. I can't help but just keep showing them off. Water and sun..who knew??

Is it just me or does anyone struggle eating at night in this heat?? I get home from work and working out and I seriously am beat. Could be that work is stressful and wodding was hard last week or I am big WUSS!! I keep promising to make the pizza but it's going to have to wait, its just too hot for pizza.
This week I am keeping things simple and light- lots of salad- I bought a rotisserie chicken-some burger meat which I am going to make small sliders with and I made a large container of guacamole to plop on everything. I baked some bacon  because you always can add bacon to everything to make it better.
One recipe I have found that I love us actually the 2nd part of one of my favorite meatball recipes. I made some turkey burgers and made this awesome "pasta" with zucchini as a side. Its been fun being able to use the abundance of basil I have.
http://www.multiplydelicious.com/thefood/2011/08/chicken-veggie-meatballs-with-pesto-zucchini-noodles/

Paleo Spinach Pesto
2 cups fresh spinach
1 cup fresh basil
2 teaspoons garlic, minced
3 to 4 tablespoons olive oil
Salt and pepper to taste
In a food processor, add spinach, basil, garlic, salt and pepper.  Turn food processor on and add olive oil while processing.  Pulse until blended thoroughly.  If you need to add more olive oil add 1 tablespoon at a time.
Zucchini Noodles
1 to 2 large zucchini’s
1 tablespoons coconut oil
1 garlic clove, minced

Salt and pepper to taste
Cut zucchini with a mandolin into “noodles”.
In a skillet heat 1 tablespoons coconut oil, sauté zucchini with minced garlic and salt and pepper to taste until soft or resembles noodles.  Toss noodles with spinach pesto and heat for about 1 minutes.
My only advise is careful with the oil. Let it sit for a few after you have added in the required amount before you add more





I am excited to share this next recipe. Since I kind of made it up. I saw something similar posted on FB but it was with peanut butter and I think almond bark or something. I instantly thought...."how can I make that Paleo?" I am being careful with any kind of treats right now. Since I was suckered into competing on the 19th of this month I know that I need to really keep my eating in check - but I look at it like this, if you have to have a treat...may as
well be Paleo.

Simple Ingredients

2 bananas sliced
Sun butter
Enjoy life chocolate melted.

Slice the bananas to desired thickness. Put a small dollop of sun butter on one side..top with another slice of banana. If haven't worked with sun butter IT IS NOT THE SAME CONSISTENCY AS PEANUT BUTTER. So I lined a cookie sheet with parchment knowing I was going to have to freeze these before I could coat with the chocolate.  I put them in the freezer for about 2 hours.

I then melted my enjoy life chocolate and coated and back in the freezer they went. Honestly I wish that I would have made the just a LITTLE smaller. I had to test them...I cut in half, then quarters...they honestly are DELICIOUS!!!
I think you can see right away how these could be dangerous. It made a dozen.

Looking forward to a new week!! Especially a week with a holiday in it. Love the 4th of July...and knowing we are doing Heroes WODS all week at CrossFit22...makes it even more exciting. It's a time when I feel like I can get over myself and WOD for something more important. No complaints this week!! Regardless!

I can't believe that tomorrow starts JULY!!! Where has this year gone?
Well this is about all I have today.

Set your mind on what you want to accomplish this week and get out there and get it done. My goals, no complaining, work hard at movements I struggle with even if it takes me longer to get through and eat as clean as I can and still enjoy the Holiday! OH YA...AND STAYING HYDRATED!!! Have a great week everyone!! Croni-OUT. (ps I changed my look a little-still not complicated and I added a few new blogs that I like to stalk for info on the side bar.)

Mid week review- just sharing a super cool pic...so happy to know her.

                                           Here is my share.

Please note that Laura has not been CrossFitting even one year yet.

 

Meet Laura Sarle- or as we call her, Amandas Mom. I don't really know the details of her story but I can't help but share this picture. And unlike my sister I didn't ask for permission-sometimes it's easier to ask for forgiveness. I feel that although as cliche' as it may sound. A picture is truly worth a thousand words. Pretty awesome transformation. And let me just share with you what I do know about Laura. I know that when she first showed up to CrossFit with us crazies, she was petrified..my words not hers. But, she just kept coming back. She works her freaking BUTT off...amongst other things quite evident in the picture. She recently overcame her fear of box jumps! so cool to watch!! She does every wod..every rep-regardless of the clock. She had been restricted by a shoulder issue of sorts yet she kept showing up and she kept do the WODS -being sure to scale and modify when necessary. She is super strong. Watching her get to a 1 rep max on a squat one night was a sight to behold. She had NO IDEA how insanely strong she is. I watched as she obtained her 1 rep max on many things and I watched as her confidence increased. She is always smiling and she has AWESOME FUNNY STORIES to share. She has an amazing attitude and it's awesome to watch her and her daughter WOD together. They have such a close relationship. They fit right in at 22 because as you know...it's family first.

I just wanted to share and say Congrats Laura. We see you- we all see you and we are so proud to know you and to be able to watch this transformation. Keep up the good hard work!

Here is where I get wordy for a moment. I think Laura is valid proof that CrossFit can change you physically, mentally, emotionally. Sometimes you have to embrace things that scare you. Let me insert here what her daughter posted when Kat posted this on the CF22 website. (sorry Amanda!! hope you are ok that I put this out to the universe)

 

"Amanda C says:

June 25, 2013 at 5:28 am

Ma, you look amazing. I’m so proud of all your hard work! I can’t explain what a great role model, mom and best friend you’ve been. I can’t thank you enough for all the times you’ve been there for me. I’m so happy that you’ve found something that makes you happy on the inside and out. Keep up all the hard work, you’re doing great!!! I love you."

Its important to point out " so happy that you've found something that make you happy on the inside and out"

Pretty powerful eh? I am not trying to sell anyone on CrossFit-it's an acquired taste. I think I am ranting because I read this complete BS post today and I can't get it out of my head. I will post the link at the end of this..I just wanted to prove to any haters that CrossFit IS for anyone who wants to love it. END RANT

Ok-so clearly on Sunday I was sick so I didn't get much cooking done. TIPS FOR THE POPSICLES!!! For me personally this much coconut milk is a bit much. Next time I make them I will still add the fruit but only fill them up halfway. Tonight it was PERFECT after the brutal Heroes WOD we did today. Sometimes when I WOD when it's hot I don't feel like eating but know I need to get something in until I can. 1/2 of one of these was perfect until I could get my salad made.
Still haven't gotten to the pizza crust so watch for that Sunday. My apologies. That little bout with whatever crawled into my sinus made me miserable for a few days.



Now for something lighter and funny. I have already posted this on FB but I can't stop giggling about it. Sometimes I get a little crazy when a WOD I know is going to kick my trash gets close. I was a little sore today so I text my sis Liz just hoping she would say something profound to get me through. FIRST she send me this...
But then quickly followed it up with this. This totally and completely made my day. Don't ask me why or how. Its my sense of humor.

 

 

Well for not having too much to say I ended up with a lot didn't I.

 

Let me just quickly end with this. Things like the link I am posting below make me crazy. We live in this big huge world- there is space for everything and I do not understand why people have to bag on CrossFit. I shouldn't care but I kind of take it personal due to the fact that my family owns a box. I just found this article a downer and offensive. If you have time and strong stomach give it a read. Its a big big world out there plenty of room for you to do whatever you want! So what if CrossFit isn't a sport...bleh!

http://bleacherreport.com/articles/1684266-10-reasons-why-crossfit-isnt-a-sport

 

Its been a tough wodding week..hang in there all-stay focused and if you aren't focused...get there!!

 

Croni out!



 

Make this week count....sprints took me out today!

Its a new dawn..its a new day...and I FEEL LIKE CRAP!!

I have to apoligize in advance for not getting to everything that I promised. I will post all links to everything I intended to do today...but I didn't quite make it.

Went to sprint this morning - it was just Amy Hyatt and I. Thank god she was there because honestly? I probably would have just gone to 22 and done a strength progression instead of running. It was tough- 8 x 300 M sprints where we tried to keep +- 5 seconds and rested the same time it took us to run...seemed fine until about round 5. 10 minutes of bleacher runs. I got through 4+ Amy actually finished 5 even though time was out.

FOOD!!! I am going to keep this simple. I am feeling a bit under the weather. I don't know what flew up my nose and about took me out today. I will post all links to recipes at the end of this post.

Bountiful Baskets: good stuff. Added on the tropical pack. That netted me a coconut, green plaintain, vanilla bean, mangoes, limes, ginger and pineapple. So all of that in addition to my regular basket. Its all good useable stuff except for the potatoes which I gave to the Mr. He will be able to put them to good use. But was I able to do was the popsicles. I added fruit into some of them and I used both of the vanilla bean stalks that I had I haven't tried them yet. they are chilling in the freezer

You can get these awesome little popsicle makers at ...THE DOLLAR STORE!!

 

 I expect this will turn out delicious. I also just threw some hot links on the grill and I made some salmon burgers as well- again all recipes will be at the end of the this post. AGAIN...I apologize. I am not sure what I am having a reaction to but I have been miserable all dam day!!

I love this recipe from PaleOMG. I make it a lot during the summer. These salmon burgers are super light and so easy to make. Throw all the ingredients into the food processor and throw them on the grill...easy peasy. I didn't get the chance to make the pizza crust but the one I am trying is posted below. A few things I add to the salmon burgers...garlic and a little red pepper flake...of course!

Here is hoping whatever has me down and out today is gone by tomorrow!!

As ALWAYS!! Eat clean...and please...train dirty!!!

http://paleomg.com/cilantro-salmon-burgers-with-a-cilantro-lime-vinaigrette/

http://www.feedmerachel.com/2013/03/17/coconut-flour-pizza-crust-grainnutsugareggsoydairy-free-paleo-vegan/

http://balancedbites.com/2013/04/easy-recipe-vanilla-bean-coconut-ice-pops.html

 

 

 

 

 

A little change of pace is always good....

Well...it's finally happened. Life is getting busy again..when I say life..I mean mostly work. I want to be consistent with my posting so I am changing up my format to allow me to do that. On Wednesdays now I will be posting something motivational. This could be a good read or something as simple as an amazing pic that moved me. I will also start doing a PREVIEW- preview meaning giving you a sneak peek at something I will be cooking or trying on Sunday.

PEEK FOR THIS WEEK: Coconut milk/with vanilla bean and fresh fruit popsicles. AND coconut flour pizza crust. ALSO- what do I do with all this basil eh?

Simple is going to be the spice of life for me for the next little while.

I read this today and WOWZER...it spoke to me. Please always remember that although most inspirational things I share seemed geared toward WODS and weights..its so easily transferred into LIFE!
This post courtesy of JournalMENU

Plan to fail.

Yes, you read that right, plan to fail.

In fact, while we're at it, set yourself up for failure.

... Choose weights that seem just a little bit past what you "think" you can do.

Pick the Rx'd box height, even though it means you have to focus on each and every rep, even if it means you have to push yourself past your fear.

Choose the wallball that is a few pounds heavier than your usual.

Make it hurt, make it burn, make it hard for yourself.

Make it so that at least once a month you push yourself so hard that you actually fail.

So hard that you have to strip the weights, or tap out halfway through the ladder, or break down into tears because the WOD just won't end.

Failure breeds growth, it builds strength, it forges your mental game.

Setting yourself up to fail means setting yourself up for jaw dropping earth shattering moments.

Like that moment when you hit your Clean 1RM in a WOD, and then crank through 9 more to finish the round.

The moment when you finish your first Hero WOD Rx'd.

The moment when you actually string together your DU's and cut your Annie time in half.

The moment when your hard work pays off in a trip to Regionals...or the Games.

That moment doesn't come in a shiny box with a big red bow on top.

It comes in a box that has been kicked around with trials and tribulations, in a box soaked with sweat and tears.

It comes in a box shredded by missed attempts, scarred by fruitless effort and plateaus.

It comes in an ugly misshapen box delivered to your doorstep through failure after failure.

But under the lid of that gnarly box resides your glorious moments.

 

 We have hit mid week folks...keep your focus -wod hard-rest when you should and keep that eating in check!

 

Croni...Out

HAPPY FATHERS DAY!!

This is one good looking family!!!

 
 

Grandpa sharing Kolbys big day

I just want to thank my Dad-my Pops, Kenny for always being there. He is an amazing Father that is for sure but what is really even more amazing is what a great Grandfather he has been to my son. It's no secret that my Dad had to kind of step up and be a role model. I can't imagine not having my Father in my life in the role that he has always played and
unfortunately my son has not been that lucky. So I have to tell my Dad publicly thanks for stepping up when it was necessary and being that positive male figure in my sons life. He has been there for the little things but most importantly he was and is there for all the big things. A big day in my sons life was when he was able to stand in a blessing circle and participate in giving his Grandpa a blessing when he was getting to ready to have a medical procedure done.



I know the pics are hard to see but some of the fondest memories I have with my Dad are camping and fishing memories. I just wanted to share. I am extremely blessed to have him as my Pops.

Lets get down to food business. I could go on and on about my Dad and such.

 







First, made some super easy appetizers for a Summer Party. Used the basil out of my potted plants. Caprese skewers. So simple. I bought the mozzarella balls from Costco (not paleo I know. I wasn't making them for me) they are soaked in oil and herbs and spices. I plated them all up and then drizzled the balsamic over them right when I arrived at the party. They went fast. Just an easy fresh idea.


This weeks menu-souvlaki-bacon wrapped chicken thighs and lots of GREEN!!!!

Souvlaki is SUPER easy. I simply buy a pork loin that is already marinated. I think it is garlic and lemon or Mediterranean I am not 100% certain. I still add the juice of AT LEAST another 2 lemons, greek seasoning-fresh oregano, thyme and Italian parsley. I cut it all up and put it in a Ziploc for a minimum of 4 hours. The lemon helps to break down the fibers in the meat thus making it very tender!! I got 4 really healthy skewers today. I am using this as meat for my salads this week.  Clearly I grilled these they are delicious. If you are doing Paleo + dairy it is awesome to make a good taziki (greek yougurt)sauce to dip these in. Also I just grabbed some chicken thighs. Did the same thing- seasoned them up and let them sit in the fridge for a few hours. I used a little red pepper flakes as well as a touch of cayenne pepper, and ...of course...wrapped them in BACON!

 

For my green this week I am opting to go with brussel sprouts. I cooked a few strips of bacon (I think I got this recipe from my sis in law Shae) -I cook them to crispy so I can break them up easily. I remove the pan from the heat and throw in a little garlic and red pepper flakes..Put the pan back on the heat and when that starts to pop and sizzle I remove the pan from the heat again and add in my cut up brussel sprouts. If you are wondering WHY I remove from the heat..the garlic and the sprouts will both pop so you need to just be cautious of that. I love my veggies al dente  so I cook for about 5-7 minutes-crumble up my bacon- squeeze in a 1/2 lime a little sea salt and ground black pepper and then cut up 1 avocado and throw it in at the last minute. This is delicious and it reheats up great.

 

I also have grapes left over from last weeks basket, a container of watermelon-I bought a few cucumbers and a huge container of the organic salad mix from Costco. My eating was so on point all week last week so I want to continue on that trend. I can honestly say when my eating is on point my workouts are as well.  

I did decide to try out a new Paleo treat recipe I saw on Fast Paleo. Since my Dad loves chocolate I figured I would test them out on him. He ate 2 BEFORE he went to dinner tonight so I am guessing they passed with him. These are really delicious and super easy to make!
http://fastpaleo.com/chocolate-avocado-muffins/

Last week was a pretty tough WOD week. Looking forward to what lies ahead. I had a little mishap while playing with the kids at the summer party I went to yesterday.... WHO DOES THIS???? WHO BRUISES THE ARCH OF THEIR FOOT?? (oh sorry about the dirty feet..I love being barefoot.)

Anyway..I somehow managed to jump and land down on a rock...not sure how this is going to feel if I have to run anytime soon...or with my heels to go to work tomorrow...oh well...as they say...no pain..no gain!!

Hope everyone had a GREAT weekend. Set your intentions for the week today!! Focus on how you want your week to be and get to work today making sure to set yourself of for success.

As always...EAT CLEAN...AND TRAIN DIRTY!!!

Croni...out.

 

Cherry pickin...no pics today..just lots of words..

CHERRY PICKING?? WHAT IS CHERRY PICKING YOU ASK?

I am going to let you stew on that for a moment while I quickly get to food stuff.
First-the stuffed peppers..I am thinking that what I thought were anaheims were actually green chile's. At this point I should know the difference but I didn't. So, when I ate my first one I  quickly realized that I should have stripped the skin first. So just a note..if you are making stuffed peppers you may want to throw them on the grill really quick first and char that outside skin-and peel and then stuff. The only problem is keeping the chile in one piece. Anyway I ended up just scooping it out of the outer skin an they are still delicious.

Back to cherry picking...I was tempted to do this today. I am going to use wods as an example but this is really universal. Its simply skipping over something hard, or challenging or something that may really push you outside your comfort zone or something you don't feel like facing...etc etc.
Cherry picking specific to WODS. Its simple really. It's doing the only the wods you "want" to do or wods you think you can crush. LAME!

Today was hard. It was a WOD when I looked at it..to be quite honest..I kind of cringed a little and started considering if I wanted today to be my rest day. BUT I went. And I completed the WOD as prescribed. Today it felt good. I felt like I had a chance to redeem myself on a weight that I had to scale last Saturday. Time meant nothing to me today, could have cared less how fast or slow I finished..simply cared that I proved to myself that I could in fact push the weight.

What are you avoiding and why?
Do you find excuses to not WOD on days we have to run when its hot outside? or there is a movement you don't love? or its a wod that may take you longer to finish?
What about in life? What are you avoiding and why? Do you tackle the easy things and leave the harder things hanging in the balance? If so...stop..stop it now..Start fresh tomorrow. Meet each day head on-take control now before its late and quit your damn cherry picking. (this rant prompted by the lack of people at my box today :)

Week is half way over. I feel focused and my eating has been on point. So good to feel in control again. Hang in there folks! Continue to eat clean, remember the pay off is so worth it. Today I finish with borrowed words.

I ABSOLUTELY LOVE THIS!! I haven't posted any CrossFit Lisbeth in a while...very much over due. (courtesy of CrossFit Lisbeth)


Pride Goeth Before A Miss — And Other CrossFit Platitudes

Pride goeth before a miss.

The more weight, the merrier.

United we stand, kind of staggered we run.

Don’t rub salt in the wound. Unless it’s a big tear from pull-ups and you like to cry.

If you can’t stand the heat, stay out of the noon class.

Too many cooks spoil the meatza.

A watched bar never lifts itself.

Let the bumpers fall where they may.

CrossFit is the spice of life.

You can’t have your cake and eat it too. Well, you can. But you’re going to feel like shit in the morning.

A big fish in a small box.

Like two peas in a … Wait, you eat peas? Aren’t those a legume?

It only hurts when I laugh. Or breathe. Or open my eyes. Man, that WOD killed me.

Mind over bumpers.

The road to hell is paved with … chippers. F#cking chippers.

Hope for the best, and prepare for double unders.

The barbell is mightier than the sword.

Misery loves company, so same time same place tomorrow!