Fuel

You are what you eat!
We hear just as many questions about nutrition as we do about CrossFit.  Many people have voiced concerns that the Zone and the Paleolithic diets can seem both difficult and restrictive in nature.  Others have said that they don't know how feasible it would be to cook for the whole family, while staying within the confines of these dietary constraints.  We're here to help.  This blog is dedicated to supporting our community on its path to elite fitness by developing the most overlooked portion of fitness - nutrition!

Sure, an athlete may have a sub 3 minute "Fran", or 20+ round "Cindy", but if she isn't controlling her hormone levels through the drug we call food, she isn't realizing her full fitness potential.  When an athlete gets his dialed in, he will experience positive changes in health, energy, and sense of well being, while shredding fat, packing on muscle and optimizing physical performance.  Your nutrition will amplify or diminish the effects of your training efforts.  That's why we're here - to provide you with the results you seek.

We'd like for you to use this blog as a resource for recipes, ideas, or as an opportunity to share your successes.  Have you had a particularly good week of strict Zoning?  Tell everyone!  That's something to celebrate.  Have you had a bad week?  Tell us all about it, as our community is a supportive one.  If you have a recipe you love, send it to us with a picture of you eating it.  We'll try it and if we survive, we'll post it here.  Together we can make this so much fun - but you can't be a part of it unless you get involved.  So do it - NOW!

Resources:

Journal 21 Download Cfjissue21_May04 (The block bible)

Robb Wolf's shopping guide Download Shopping-food

CF Journal 15 Metabolic Derangement Download 15_03_Nutrition_Full_Issue

Link to the Performance Menu Cookbook Volume 1

Link to the Performance Menu Cookbook  Volume 2

Free Recipes from Performance Menu 

The Paleo Diet 

Sunday 150301

FOO

13 Bench Press (170/115)
Then, complete as many rounds as possible in 20 minutes of:
7 Chest-to-bar pull-ups
77 Double-unders
2 Squat Clean Thrusters (170/115)
28 Sit-ups

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Easy Chicken Chorizo bake!

Easy Chicken Chorizo bake!

5 INGREDIENT CHICKEN CHORIZO ZONE-FRIENDLY BAKE

Ingredients:

  • ¾ Pound of ground chicken chorizo (8P)
  • 4 cups chopped Kale (4CHO)
  • ⅔ sweet potato (2CHO)
  • 2 T. balsamic vinegar (2CHO)
  • ¼ cup water

Directions:

  • Over medium heat, brown ground chicken chorizo until cooked.
  • While the chicken is cooking, take a large baking dish and add chopped kale, chopped sweet potato, water and balsamic vinegar.
  • Once chorizo is cooked measure out 12 oz and add to dish.
  • Cover baking dish with aluminum foil (this allows the sweet potato to soak in all the yummy juices) and place in oven at 350 degrees for 30 minutes.
  • Remove from oven and let it sit for 10 minutes before removing aluminium foil.  This was super easy and pretty tasty with the chorizo and balsamic vinegar.
  • Add some avocado or a side of nuts to add the necessary fat.

**This made exactly 4 cups.  

**1 cup = 2P, 2CHO, 0F

AWESOME JOB ON THE FIRST WEEK OF THE OPEN!  SO MANY HUGE ACCOMPLISHMENTS, SO EXCITING TO WATCH. Please remember, when inputting your scores, you can only input in 1# increments, no 1/2 or 3/4 pound increments will be allowed. You will have to round down to the nearest whole number (talk to Robyn if you need help doing the math:))

 

Sunday 150222

 Front squat
10-10-10-10-10

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Yummy dog biscuits!

Yummy dog biscuits!

WE LOVE OUR DOGS!!! Let’s show our dogs some healthy love.

So many of us have dogs, and from the stories I hear, you LOVE your pupparoni’s!  It can be very challenging to find healthy treats that aren’t made in China with questionable ingredients.  Well, good news is, dog treats are very easy to make and use ingredients you probably have in your healthy kitchen.  I made these treats for Paige, per the request of Meghan B., and she prefers them over the store bought treats I give her. (BONUS: they are much cheaper) **I added melted Coconut Oil if the batter was too thick to help with her coat**

Ingredients
  • 2½ cups whole wheat flour (sub almond/coconut flour)
  • 2 eggs
  • 1 cup canned pumpkin
  • 2 tablespoons peanut butter (sub almond or sunflower butter)
  • ½ teaspoon salt
  • ¾ teaspoon ground cinnamon
Instructions
  1. Preheat oven to 350 degrees
  2. In a stand mixer, mix together the flour, eggs, pumpkin, peanut butter, salt, and cinnamon
  3. Add water (coconut oil) as needed to help make the dough workable, but the dough should be dry and stiff.
  4. Roll the dough into a ½-inch-thick roll. Cut into ½-inch pieces OR use a cute cookie cut-out
  5. Bake in preheated oven until hard, about 40 minutes.v **My treats didn’t get very hard, but Meaghan said to leave them out in the air to harden.**

Sunday 150215

3 Rounds for time:
800m run
50 Medball cleans, 20#(14#)

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Delicious 4 block Chicken Noodle soup!

Delicious 4 block Chicken Noodle soup!

The cold weather has reared its’ ugly face once again.  Here is a nice recipe to help keep you warm until the beautiful weather makes a return.  The recipe will yield 8 total equal blocks, so you can split it into 4 – 2 block snacks OR 2 – 4 block meals!

QUICK CHICKEN VEGGIE NOODLE SOUP

Ingredients
  1. 3 cups water
  2. 1 can (15-oz/425-g) fat-free chicken broth
  3. 1 oz (28 g) raw egg noodle (2 C)
  4. 2 2/3 tsps canola oil (8 F)
  5. 3 cups chopped carrot (4 C)
  6. 6 cups chopped celery (2 C)
  7. 7 oz (200 g) roasted chicken breast (tear into strips) (8 P)
Instructions
  1. Combine water and chicken broth and bring to the boil. Reduce heat and keep simmering.
  2. Add in noodles and cook until tender.
  3. Preheat oil in a non-stick skillet until hot.
  4. Add in chopped carrot and celery, and cook until tender.
  5. Add in chicken strips and heat through.
  6. Add to the cooked noodle, season to taste with salt.
  7. Serve hot.

**If you don’t make the 7am WOD, join us at Commons Park for a fun partner workout!

Sunday 150208

For time:
Row 1500 Meters
20 Thrusters 95#(65#)
Row 1000 Meters
15 Thrusters 115#(75#)
Row 500 Meters
10 Thrusters 135#(95#)

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Steve F. and his partner competing at the Tuff Love competition this weekend!

Steve F. and his partner competing at the Tuff Love competition this weekend!

IT’S BEAUTIFUL TODAY!! Let’s get out there and fire up that grill with some delicious, easy steak kebabs.  The great thing about this recipe is that it doesn’t require hours of marinating time.  Thanks to simplyscratch.com for this recipe.

Grilled Marinated Steak Kebabs

Simple. Grilled and GOOD!

Yield: 6+ servings

Prep Time: 25 minutes

Cook Time: 10-12 ish

Total Time: 35-45 minutes

Ingredients:

2 pounds Sirloin Steak, cut into bite size cubes

1 Red, Orange and Green Bell Pepper, cut into chunks

1 large Red Onion, cut into cubes

4 cloves Fresh Garlic, minced

1 tablespoon Seasoning Salt {I use Simply Organic Grind to a Salt}

3/4 teaspoon Ground Black Pepper

2 tablespoons Dijon Mustard

2-1/2 tablespoons Worcestershire Sauce

1/4 cup Lemon Juice, freshly squeezed

1/4 cup Tamari

1/2 cup Olive Oil

Metal Skewers or skewers that have been soaking in water for 30-45 minutes

Directions:

In a large bowl combine the garlic, seasoning, black pepper, Dijon mustard, Worcestershire sauce, lemon juice, tamari and whisk while pouring in the olive oil.

Place the peppers, onions and cubed sirloin into the marinade. Toss to coat and let sit for a few.

Skewer the steak and peppers alternating with the red onion until all the steak is skewered.

On a hot preheated grill {High heat} place the skewers down and immediately reduce the temperature to medium/medium-high. Cook, turning occasionally, until there’s a nice char on the outside.

Remove and let rest for 5 minutes or so before serving.

Enjoy!

 

Sunday 150201

10-8-6-4-2
Burpee Muscle Ups
15 M Handstand walk between each round

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You don't need to see to recover! Mike Cain proved that.

You don’t need to see to recover! Mike Cain is proof of that.

The Big Game is TODAY!!! (I hope we don’t get sued for using that term) Here is a great/easy recipe from PaleOMG that you can make so you don’t come empty handed to your gathering! You can find the post here

 BACON JALAPENO DEVILED EGGS

Ingredients
  • 6 eggs
  • 2 pieces of cooked bacon, finely chopped (leave some pieces behind for garnishing)
  • ¼ cup 30 second mayo
  • 1 tablespoon minced jalapeño (leave some pieces behind for garnishing)
  • ⅛ teaspoon smoked paprika
  • ⅛-1/4 teaspoon salt (depending how salty the mayo is)
 
Instructions
  1. Bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool.
  2. While eggs cook, cook bacon in oven or on stove top. Let cool then chop into small pieces.
  3. Once eggs have cooled, cut eggs in half. Scoop out the yolks, place the yolks in a bowl and smash with a fork.
  4. Add in mayo and mix well until mixture is smooth. Then add jalapeño, bacon pieces, smoked paprika and salt and mix well.
  5. Place the yolk mixture into a small ziploc plastic bag, cut off the end and squeeze mixture into egg white halves. Garnish with leftover bacon and jalapeño.
  6. Chill before serving

Sunday 150125

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Compare to 130825

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Grain-free Gingerbread waffles.

Grain-free Gingerbread waffles.

Recently, I made the BEST kitchen gadget purchase: A $7 Waffle Iron from the second-hand store.  The recipe possibilities are endless with what I can do with this thing!  I am now on a mission to find some delicious and easy breakfast recipes.  Here is one from purelytwins.com:

Gingerbread Waffles

Ingredients

  • 2 large plantains (green/yellow) about 14oz
  • 4 eggs
  • 1/2 teaspoon baking soda
  • 3 tablespoons coconut oil, liquid
  • 2 tablespoons molasses
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon nutmeg

Directions

  1. Peel plantains.
  2. Place peeled plantains into a food processor along with eggs, baking soda, and molasses.
  3. Blend.
  4. Next add in spices and coconut oil.
  5. Continue to blend until smooth.
  6. Have waffle maker on and ready to go.
  7. Pour gingerbread waffle batter into waffle maker. And cook according to waffle maker instructions.
  8. *could make as pancakes or even muffins.
  9. Remove from waffle maker and top with a delicious topping of your choosing.

 

 

Sunday 150118

Five rounds for time:
10 Dumbbell deadlifts
10 Dumbbell hang cleans
10 Dumbbell push presses
10 Dumbbell squats

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Roasted Red Pepper and Avocado soup!! ZONE friendly.

Roasted Red Pepper and Avocado soup!! ZONE friendly.

Roasted Red Pepper and Avocado Soup with Sausages

This recipe was taken from PaleOMG but slightly altered and ZONED out by the fabulous Coach Robyn!  Thanks Robyn!

Ingredients

  • 2-19oz jars roasted red peppers, finely chopped or throw in food processor to chop finely
  • 3 cups yellow onion, diced pretty small
  • 6 garlic cloves, minced
  • ½ cup canned coconut milk
  • 2-3 cup chicken or vegetable broth
  • 1 lime, juiced
  • 2 tablespoons smoked paprika
  • 2 tablespoons paprika
  • 1-2 teaspoons red pepper flakes
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • avocado, diced (to garnish)
  • chopped cilantro (to garnish)
  • 5 cooked sausage of choice (I used the roasted red pepper chicken sausages from Costco)

Instructions

  1. Place a saucepan over medium heat, add a little broth, garlic and onion. Cook up onions until they are translucent, watch this you may have to add a little more broth if the onions start sticking to the pan before they are finished cooking.
  2. Then add in your roasted red peppers with the rest of the broth and coconut milk along with your smoked paprika, paprika, red pepper flakes, oregano, and salt and pepper. Let simmer for 8-10 minutes.
  3. While soup is simmering, grill or fry up sausages, let cool a couple minutes, then slice up your sausages (I like to slice them lengthwise and then in half moon shapes).
  4. Add sausages to soup, simmer couple minutes. Add lime juice.
  5. Once everything has simmered, scoop out your avocado and add to the saucepan along with your lime juice. Then use an immersion blender to mix until soup is smooth and creamy. If you don’t have an immersion blender, add it to your food processor, like I did. I did it in two batches so my kitchen wouldn’t become messier than it already is. – I skipped this step.
  6. Top soup with diced avocado and chopped cilantro so divine.??

 

Recipe totals 16P, 12CHO, 16F

⅔ cup = 1P 3/4CHO 1F

2 cups = 3P 2 ¼ CHO 3F

Sunday 150111

For time:
5 Rope climbs
21-15-9
Sumo deadlift high pull
Box jump
5 Rope climbs

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Paleo BBQ for the game!!!

Paleo BBQ for the game!!!

 

So good, we had to re-post!

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

Ingredients: 
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   

 

Sunday 150104

3 Rounds for time:
21 Deadlift, 185#(135#)
7 Overhead squats, 185#(135#)

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Zone Muffins!!

Zone Muffins!!

I am all about grab and go meals, especially for breakfast.  Here is a great recipe from SWEET.SIMPLE.PALEO.ZONE for delicious 1 block muffins you can grab and eat whilst driving to work.

SIMPLE 1 BLOCK MUFFIN — PUMPKIN & VANILLA VARIATION

(Recipe makes twelve 1 block muffins)
Ingredients:
4 eggs
3 servings protein powder (approx. 56g protein) — I used vanilla flavor this time
3 bananas
1 1/2 c pure pumpkin puree
1 Tbsp + 1 tsp Coconut Butter, slightly melted** (link below) (or coconut oil)
Cinnamon or pumpkin pie spice or BOTH!
1 tsp vanilla extract
1/2 tsp baking sodaProcess:

Preheat oven to 365 degrees.Mix or blend bananas and pumkpin until well mashed. 

Add in eggs, cinnamon, coconut butter and vanilla and mix/blend until combined again. 
Add in protein powder and baking soda and mix until well combined. 
Pour into 12 muffins greased muffin tins and bake for about 15 mins until done. Once again feel free to substitute coconut oil or a nut butter for the coconut manna — just make sure to keep 18g of fat in order to keep the recipe balanced. 

Sunday 141228

3 Rounds for time:
10 Deadlift 225#(155#)
30 Meter handstand walk

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Turkey Egg Drop soup!

Turkey Egg Drop soup!

What do we do with all of the leftover Turkey that we may have from our Holiday meals?  Here is one delicious idea that switches up the profile of flavors you have been eating the past few days.

TURKEY EGG DROP SOUP

Ingredients

  • 4 cups turkey stock
  • 1 cup leftover turkey meat
  • 1 clove garlic, minced
  • 1/8 teaspoon minced ginger
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 tablespoons xanthan gum (you can substitute with Cornstarch or Arrowroot for thickening)
  • 2 eggs
  • 1 avocado

Instructions

  1. Reserve ¾ cup of turkey stock in a small bowl and pour the rest in to a saucepan. Add turkey meat to the saucepan and stir in garlic, ginger, salt and pepper. Bring to a gentle boil.
  2. Take the bowl with the reserved turkey stock and whisk in xanthan gum until smooth. Xanthan gum takes a little longer to thicken than cornstarch or arrowroot, so bear that in mind.
  3. In a separate bowl, whisk the two eggs.
  4. Once the turkey stock is boiling, slowly stir in the xanthan mixture until soup thickens. Using a fork, drizzle the egg in to the boiling soup a little at a time until it is all in. Take off heat, pour in bowl, and top with avocado slices.
  5. For more details, go to THIS SITE.

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