MetCon

Bloggerific Tuesday

Lame-o title I know. But I’ve lost my creativity today. For that I apologize!

On top of that apology, I have little to report! Say what? Me without words. I know you think it’s not possible but it is indeed possible. So I’ll get to it!

Today’s WOD: Skill/Strength – FLOOR PRESS. I’ve never done this movement but it’s not hard. It’s like a bench press without the bench… who knew?!? hahaha. Today’s objective… 5RM. Hmmmmm. I didn’t know what I was capable of so we just moved slowly on the weight. Turns out I can press 85lbs but failed after 3 reps. I was sad but I guess it happens. 5RM was at 75lbs.

02/28/12 WOD

Moving onto the MetCon: 5 rounds of 10 wall balls and 5 windsprints. Can we say FUN? It’s better than sled pulls! And I’m getting better at wall balls! Who would have thunk it!! I did them all consecutively without fail. This is truly amazing. Even though you know how much I despise wall balls you can’t possibly imagine how poorly I am at executing them. It’s ugly. But this morning I can be proud of my Wall Balls! The sprints well were just sprints. We got a rest because we split up into 2 groups so after I went there was another duo which gave me a quick break to catch my breath. We didn’t go for time today which was a mental relief at first and then I was struggling with the need to know my time! There was no time. What am I supposed to do? I guess nothing but it feels weird not having a “score” of some sorts. I know … get over it … blah blah blah and the world will keep on spinning, hehe. It’s my thoughts here, but I feel the judgments.

Before I say BYE for the day I just remembered Ernie ordered me The Grid : Revolutionary Foam Roller from TriggerPoint Performance Therapy. http://tptherapy.com/shop/smrt-core-products/the-grid.html

I barely got to use it this morning so I don’t have a solid review of it. But I look forward to rolling out this evening. Hopefully I’ll remember to let y’all know how it works out. If anything it looks really cool and is solid!

Have a happy Tuesday people! I’m sorry I’m slacking. Forgive me. We are a busy people lately.

I HEART MY BOX!

After one of our FUNDAY SATURDAYS! BOOM TEAM!

For those of new to this blog… When I say BOX I am referring to my CrossFit Box – CrossFit BOOM! We have built such a great little family and it continues to grow. This past week and weekend we all came together to smack CrossFit Games Open 12.1 WOD in the face! Mine was more of a tickle instead of a slap but we definitely had some beast mode moments from our Boom Team!

The camaraderie amongst us is amazing! The support, the jokes, and the laughs we have are fantastic. You’re at the point of passing out sometimes (what am I saying… ALWAYS) and there is always someone there to cheer you on to help get you through.

This past Saturday was an open box and then 12.1 WOD time for those who needed judging. We had some newcomers and they took on the funday WOD like champs. My partner and I took first place as we did a team event. 3 teams of 2 doing 3 rounds of 1 minute each of diamond situps, KB Swings, and Wall Balls. My teammate Donna KILLED it. I’m pretty sure she didn’t feel that she did, but she did fantastic. I love to see new people. 9 minutes of misery but we all live and get to high five and chat afterwards. It’s a good feeling.

Coach Grant measuring the "ROOF". We got hell from CrossFitters after a pic of our roof made it to the CrossFit Games facebook page. But we also got a lot of kudos. I assure you it was safe and there weren't any concerns on whether it was or not!

Coach Grant gettin after it! The "roof" was a mat so it was light weight and didn't budge as it was weighted down.

So enough of my ooshy gooshiness. On to today’s WOD.

Front squats for skill/strength. 5, 3, 1+. I did a warm up with just the bar then jumped up to 75 lbs and started my 5 reps. It seemed light today. Maybe because I had a fantastic massage yesterday or maybe just because I’m getting stronger. Maybe my crazy strange love for CrossFit intensified after the first Open WOD, who knows. But it felt light. I Hope my coach isn’t reading! LOL, he’ll make me pay tomorrow! Then moved onto 80lbs for 3 reps and onto 85lbs for 19 REPS – YAH BUDDY! It’s taken a while for me to get “strong” but I’m getting there. And today I feel I really pushed those last 4-5 reps out. It took a lot out of me. Probably time to test a new PR… maybe? maybe not, hehe.

2/27/12 WOD

The MetCon had pullups, yay fun! 😦 Not really but I had a little more endurance today than I normally have. I managed to do 8 in a row (with bands) for the round 1 and 2 but typically I could do 5 or 6 then break. So again, getting there which makes me happy! Then after 8 pullups it was 60ft of lunges. AMRAP for 12 minutes. I got 8 rounds and 8 pullups! I got halfway to one length of the lunges but it didn’t count because I didn’t complete it. Ah well, I tried! And fell over as the timer went off, hehehe. I’ve never left the box without just lying on the ground post WOD. I’m beat. And I keep bringing myself back for more! I have issues! But they lead to good results.

Happy Monday ya’ll! I’m starting the 24 day challenge this week as well to help clean my system out. Let me know if you’re interested!

See y’all tomorrow unless life gets to much in the way 🙂

Holy SLED PULLS Batman!*$%#*!

I’m a scatterbrained crazy today so I truly apologize in advance if my writing is more nutso or stranger than ever. I don’t even know where to start but I know I’ve been slacking and behind and blah blah blah. That’s what the sickness does to ya. It takes you OUT and now I feel like all I’m doing is playing catch up and I’m NEVER going to catch up! And when this momma bear is down the whole freaking family goes down! I thought they’d pull it together. But I was wrong. Eventually things did happen but it was a mess. Everybody sleeping in, nobody cooking foods, the ship fell apart! ARRRGGHHHH!

So let me start with today and go backwards. Or at least I’ll try to stick with the sloppy in my head outline, no promises people 🙂

Tuesday BOOM BOX was a punch you in the stomach, kick you while your down, lie on the ground wishing you were dead kinda of WOD. Why you ask? Because SLED PULLS are horrible. I’m pretty sure I’ve mentioned that I’m not fond of the sled and the pulling of weight, and I can assure you that without a doubt I truly wish I never had to pull another sled again. I am worthless!

2/21/12 WOD

We started with a skill/strength of 3 RM (rep max) of push press. I managed to get up 85lbs. The third one wasn’t pretty but I got the job done. I proceeded to 95lbs and really thought somewhere deep I would pull it out but I only got it up like 2 inches if that. An extra 10lbs gets heavy FAST!

Now the SLED PULLS! The MetCon was 6 rounds of 10 Plyo Pushups, 50yd Sled Pull (Sled – 26lbs, Plates – 60lbs = 86lbs!). We have 2 sleds and 5 of us were there this morning. So we just took turns. Each round for time. We did get a 60 to 90 second rest between rounds. It wasn’t long enough!

You get the idea of what we did. One hand on ground, one hand on plate, do pushup then pop up and alternate hands, do pushup, repeat for 10 pushups

What I should look like while pulling sled! This kid has got it down!

The biggest issue I had was at the turnaround point coming back. The parking lot has the slightest incline which felt like a mountain. You wouldn’t even realize there’s an incline until you’re trying to drag something behind you. My times were :56, :55, :58, 1:14, 1:12 and 1:00. Best time goes on board and all I got was :55. I’m slow at push ups and dragging things! I was winded, ready to die, huffing and puffing but now that I’m done, showered, fueled… I FEEL GREAT. So albeit I am at odds with the sled, I do feel good. What can I say? I enjoy torture :/

Yesterday was a little nicer to us. Although OHS are tough. My wrists are weak and fragile and I have a hard time holding weight over my head and keeping balance without feeling like my wrists are on fire. I am getting stronger and better at these but WOW it takes a toll.

2/20/12 WOD

Our MetCon was a nice little TIMED 1 mile run… or so we thought! LOL! Instead of running laps up and a down a hill for a mile which is our typical M.O. we chose to take a longer route. Well our route wasn’t quite exactly 1 mile. In my head I have no idea what a mile feels like. I just know it was cold and windy. So I’m running, hit the turnaround point and just keep running… right into the box and I see 6:21 on the clock! WTH? There is no way I’m that fast! Hahahah… I looked at everyone like this is a joke right? And it wasn’t a joke it just wasn’t a MILE that we ran. Ends up that we ran 1200 M. So I was on pace for what I would run anywhere between 8:06 and 8:30. Not bad for what I consider miserable conditions. Inclines, Wind and Cold! I’m a wussbag I know!

I got my workouts covered so onto the weekend. Saturday was a hot mess of drizzle, rain, wind, cold, etc. Fortunately we spent our time inside the DEATH STAR (aka Dallas Cowboys Stadium) for Supercross. It was unfortunate that it was too icky to walk the pits but we had a good time and I ate plenty of NON PALEO foods. Shame on me. It wasn’t even “GOOD” but I was hungry and didn’t want to go to car for our “packed snacks”. We did happen to win our tickets that morning, well Ernie won the tickets. He won 6 total over two days. But the ones we won that morning were pretty good seats. A very cool underwear company FREEGUN UNDERWEAR had a contest and Ernie won! Between the two of us we tend to win some cool stuff. It makes life a little more fun that way 🙂

Yup we're CHEESEBALLS and ROGUE all at the same time! THANKS FREEGUN!

Besides our errand running, that’s it folks! That’s all I got. Oh and in case I haven’t pushed SHARED Advocare … I sell the stuff. I like it, I use it daily, and I can give you more info if interested. I even got cool little wristbands to rock out.

Believe Begin Become

It’s MARDI GRAS! Happy FAT TUESDAY y’all! I won’t be partaking in the joyous foods and beverages  but CHEERS to those of you that do 🙂 Have a few for me!

Busy Busy and What I Think is a Better Attitude!

ARRGGHHH!!! That’s what I want to do, like in Garden State where they all just yell. I’ve been swamped with work, busy at home, cranking out some freelance work and just going bonkers. I NEED a vacation! STAT! I need Ford Escape Routes to CALL me and Ernie up and say HEY YOU’RE ON! Let’s go… pack your bags. But until that happens I need to play catch up on this ol (errr, still relatively new) blog of mine.

Oh the weekend. I finally slept in till a whopping 8:30 am on Saturday and Sunday! Woooooo! Go ME! And I finally finished The Girl With a Dragon Tattoo. Took me longer than I had hoped but I finally finished. For those of you who don’t care I’m sorry. Just doing a recap! Hahah, Get OVER it! We trekked out to Grandview again because our PORK BELLY order was ready and decided it was a good day for a field trip. We picked up some more meats as well. We were saddened that they were out of eggs, but I suppose that will happen. I didn’t take any pictures because frankly when I have 3 boys, Ernie and my Dad I just forget to do anything. We ordered burgers (sans bread) and they were delicious. We had a little fiasco where I thought I lost my debit card but I won’t get into those details. It was a big OL THANK GOODNESS my dad was there to pay for our order! We also made a stop at Rosey Ridge Farm to pick up more milk as well as some butter I ordered at the last minute. The boys had hoped there was a pig on the loose but he was where he belonged. They did however get to see a GINORMOUS turkey! He was big and very curious about us but he kept his distance. I bet he would be a tasty dinner! Again no pictures. I should have taken a picture of that beautiful turkey!

The rest of the weekend was just busy. Nothing else exciting to report :/

2/6/12 WOD

I do believe that I started this week out with the better attitude like I had talked about last week. I Showed up to the box yesterday morning tired as all get out but physically rested nonetheless. Worked the OHS (overhead squat) and hit my 5, 5, and 5+ which ended at 10 reps! Woooo. Granted the weight isn’t amazingly heavy. Worked up to 55lbs. My shoulder flexibility has greatly improved. My only downfall now is the flexibility on the insides of my wrists. The wide grip on the bar combined with the weight really puts a strain on the insides of my wrists. But I did get a little better overall.

I wasn’t sure how I felt about the MetCon at first glance. Holding a pullup for 1 minute! YOWSERS! That was not easy. So every time you drop you get a point. The idea is to have the least points. I didn’t do so horrible. Just on the PULLUPS. I didn’t drop once on the pushup hold and I only dropped a few times on the LSits. There was a collective sigh of relief at the end of the last round. It was a painful morning!

Nothing fancy for dinner. Roast chicken, brussel sprouts, and broccoli. I did however take note from my co-worker on what to do with the broccoli stems.

Broccoli Stems Marinating

It’s not entirely PALEO but pretty darn close. So you take your stems and clean them up, Peel them like you would a carrot the get rid of the hard exterior. Chop them up, put them in a bowl, pour a little bit of sesame oil, vinegar, minced garlic, salt and a lil sugar. Toss it all around. Seal it up and put it in fridge. I used Apple Cider Vinegar because that’s what I had to use. This morning we opened it up, I let my 12 yr old try it out and he was very receptive to it. He said it tasted very Asian and it was good! My 9 yr old… eh not so much the same reaction. Ah well! Can’t get them to like everything!

Could have been a little more "RED" Velvet Whoopie Pies

But they were excited to try the Red Velvet Whoopie Pies I found over from the good folks at Health-Bent. They have some pretty awesome recipes kickin over there. Check them out! These sweet treats are Gluten Free but not entirely on the Paleo list of things to eat! If you’ve been following along I’ve been testing out recipes for the kids Valentine’s parties. Although my children appreciated the little snack and gobbled them up like there was no tomorrow, they came to a census that kids at school may not be so excited. They told me “we’re used” to not eating so much sugar, so it’s good to us! LOL, it’s true. If you are a sugar junkie…it may not be as delicious as it is to us. It was a fail for Ernie however. Too dry he says. Like I said, I can’t win everyone over. So 4 out of 5 enjoyed them. That’s pretty good in my eyes. I have one more “treat” to test before I just throw in the towel and make cake pops or something! LOL!

2/7/12 WOD

Finally I’m to this morning. Almost caught up now! Skill Strength consisted of Pistols. Damn YOU PISTOLS! One legged squats are what we call pistols and I do not like them. I have nothing else to say on the matter. Moving on the the MetCon…I wussed out and didn’t do the RX of 1.5 pood. I feel I could have Goblet Squatted fine (at a much slower pace) but I had more trouble just picking that darn Kettlebell up … UPSIDE DOWN. So I went for the lesser weight. 400m run, 20 Goblet Squats, 400m run, 15 Goblet Squats, 400m run, 10 Goblet Squats, 400m run, 5 Goblet Squats = 11:08. The 2nd, 3rd and 4th runs were HARD and I’m a wussbag! Go figure.

There ya have it. Missed a day but all caught up now. It’s Tuesday. Come on FRIDAY where ya at? Come on Ford Escape Routes, Give me a CALL! See ya’ll tomorrow!

It’s Friday I’m in Love

TGIF! I never thought this week would end!!!! Yesterday I was declaring a week of SUCK and despite the dreary rain, today has started off really well. I had a better attitude this morning at the box, got out of the house at a decent time and HWY 360 northbound played nicely – Besides the typical work woes… woohooo it’s FRIDAY!

Todays WOD was a lot of legs. Back Squats for skill/strength and Squat Cleans for the MetCon! Yowsers! Much needed break from all the upper body. I was feeling strong in the Back Squats, really focusing on the little things. It was a 5, 5, 5+ session. 100lbs, 110lbs, 115lbs. On my last set though I got stuck at the bottom on my 4th rep. ARGH. I finished with 5 and not +anything. Ah well. I still moved the weight. And I didn’t let it stick with me for the rest of the workout! So that’s an improvement 🙂

MetCon: 2000lbs of Squat Cleans! Say what? So the idea for the MetCon is pick your weight and do reps that add up to 2000lbs. For example if you squat clean 100lbs, you need to push out 20 reps. I chose 70 lbs because I felt that was doable both in weight and reps without being easy and also not becoming impossible. 29 reps was my end goal and I completed it right at 5 minutes. I knocked at 10 pretty quickly. Then proceeded to 5 reps at a time. It wasn’t easy and I was left breathless. I don’t think I’ve ever done that many squat cleans but once I got a good rhythm and better form I felt pretty good about it all. I’ll be feeling it in my lower body later today and all day tomorrow I’m sure! But I finished my BOOM Box week STRONG and less whiny!

Tomorrow is field trip day. The pork belly we ordered is in and I need to go pick it up. Probably will add a few items to the order and take the kiddos along so they get a chance to check it out. Maybe even buy them a couple of burgers as well 🙂 And if I’m on top of it I’ll try to take more pictures! LOL, I’m forgetful as you probably should have figured out by now.

Have a rockin weekend! Push past your limits, go outside your comfort zone, do something new, and have fun!

Beef, Milk and Is This Month Going to Ever End?

It seems like January will last FOREVER! We are stuck in this month. 2012 is dragging it’s butt! I am, however, quite pleased with the pleasant temperatures that we’ve been having. And I do truly FEAR February as it is quite unpredictable in regards to the weather. And all I can say is that Texas folks don’t fair well in icy conditions. The roads become a HOT mess!

But back to the nice weather. WE had a sunny and beautiful weekend. We get bouts of spontaneity and we decided to take a little field trip about 30 miles south of us to a nice little place by the name of Burgandy Boucherie.

Burgandy Boucherie

Farm Fresh Eggs (Ernie was excited there was a feather included)

They claim that they are the first and only exclusively pastured meats butcher market in the D/FW area. I have not researched this claim but I believe them 🙂 The place was stocked with a great variety of grass fed beef cuts both fresh and frozen. They also carry chicken, lamb and pork. In addition to their meats they also had fresh farm eggs, cheese, local honey, Himalayan salt and a few other goods. The staff was friendly and knowledgeable. And on the weekends you can order up hamburgers. They have several picnic tables in the boucherie for you to enjoy your meal. We were very pleased first time customers! I have yet to try any of the meats but we thawed out some ground beef for tonight’s dinner.

While we were at the boucherie we asked if they provided raw milk and some law doesn’t allow them to sell both but they referred to a few places. We chose the one closest to where we were at and by the recommendation of another customer. We headed a few miles south and ended up at Rosey Ridge Farms.

RAW MILK - YUMMO

Michievous Pig at Rosey Ridge Farms (they say he likes to escape often)

Being city folk we weren’t sure we were in the right place as there was just a few farm houses, cows, and horses on this dirt road our GPS led us to. We called to confirm we were in the right spot and they assured us we were and of course we finally spotted their sign! Go figure! We were a little bit in culture shock because we are clueless to country/farm living but it was quite the experience. The Hooley family was very nice and patient with us thankfully because we asked a lot of questions. Silly and serious. It was fun. Their milk is straight from the cow. No pasteurization, no homogenization, no hormones, antibiotics… NOTHING. Fresh MILK! We were anxious to get home and give it a try. Is this Paleo… NO not according to some but we still like our milk so we still buy milk. It’s not an every meal kind of thing. We add it to protein shakes, kids drink it with pancakes, etc. So before I get anyone out trying to be smart, I’m letting you know AGAIN, we are not on point 100% of the time. But we aim to eat clean, whole foods and keep it simple. Paleo 80%, 100% of the time.

I really failed in the photo op dept. I am sorry and I promise on our next visit I will be less in the moment and more in the snapshot mode. If you’re in the DFW area, I encourage you to take a weekend drive out to Grandview, TX. I wish I had brought my kids to see everything and I’m certain I will take them on our next trip out that way.

Now for this moring and my WOD. It was a simple day at the BOX, which I find really nice. We rarely have simple so it was a nice treat. My upper body is still beat up from last week. We started out with front squats which I can honestly say are not my favorite. But I did alright. My wrist/forearm flexibility still could use some work. I did struggle a little with just holding the bar but after a few attempts and experimenting with hand placement I got a little more comfortable with holding the bar. We did 5, 5, 5+ and I managed to get 12 reps at 80lbs on my last set. Which is pretty amazeballs because I’m not so strong on the front squats. So I should have a new PR sooner than later.

01/30/12 WOD

The MetCon was 6 50 yd sprints with 90 seconds of rest in between. Not so bad. I’m not a sprinter but I put forth my best efforts.

That’s it. The End. Happy Monday.

TGIF For Real! It’s been a LONG WEEK!

Finally made it to Friday! I wasn’t sure that I would but alas it is here. I totally lied about not making dinner last night. I had to drop some stuff off at a friends house and they don’t live far from Whole Foods. I got to swing by and pick up some fresh beef and bacon before I headed home. Yay for me!

But first let me talk about today’s WOD. I really had a hard time getting up this morning. I typically wake up on my short drive but this morning was HARD. I was dragging bad! We dedicated some time to practicing Muscle Ups. I know I shouldn’t say I won’t ever get them but dang it FEELS like I will never get to that point. It seems like it should be so easy. And they look like fun. I just don’t have it. That’s all there is to be said. It’s definitely a goal though. How will I ever compete in a top level event without MUs? 😦

1/27/11 WOD

Our MetCon changed a little from the picture… well it changed alot! Ha! We did do the Plyo Push Ups but we did V-UP situps instead of flutter kicks and we did Snatch Balance instead of KNEE JUMPS. Why I can’t do Knee Jumps is beyond me. It doesn’t LOOK hard but I could not get my big butt up. My kids however make it look easy! Dang kids. Anyways the MetCon was a 15 min AMRAP (as many rounds as possible). I managed to complete 10 rounds and get 4 push ups into the 11th round. Not bad I suppose. That’s 124 pushups people! My upper body is DEAD!

Once I caught my breath post WOD and post mobility right before I walk out the door I decide to bust out my jump rope. We are having a Double Under Challenge in March. Who can do 100 consecutive DUs and if more than 1 person achieves them then who can do more! Hahah, I’m in it to win it folks. So like I said, I bust out my rope and just GO. I got on roll and then got excited then let my brain get in the way but I got 49 in a row. WOOOOO! I’m so excited! That may not be a lot for some but for me that was big jump. And that made my Friday 🙂

Moving on to dinner last night: I didn’t buy anything fancy or make this amazing culinary delight but it was tasty and did it’s job. I’ve been buying sirloin tip steak – it’s not the “best” cut but it’s grass-fed and it’s not as spendy as the other quality cuts. I know I should marinate it for several hours if not overnight but I’m crunched for time so we make due. I sliced it up as thin as I could with the tools that I have and threw it in a gallon zip lock bag. I tossed in some olive oil, garlic powder, cumin, salt and pepper. I had sliced up one steak and put my oldest to shaking the bag and pretty much massaging the steak while I cut up the other piece. I had him do this for a good 15 minutes. I think it really helped the meat tenderize a bit. I threw it in a pan, sauteed for a couple of minutes and only a couple because I did not want it overcooked. It turned out pretty alright.

Not a BEAUTIFUL pic but HEY at least I remembered to take one!

I had purchased parsnips over the weekend with intentions of mixing them up with cauliflower but I never got around to that. I’ve never eaten a parsnip so I had no clue what to expect. I peeled them and chopped them up. Boiled them in chicken broth with onions and garlic till they were tender. Drained them but kept the broth for later. Threw parnsips, garlic and onion in the food processor and let it get all blended up. I added about 3 TBS of butter, 1/4 cup of reserved broth, salt and pepper. Ended up with a nice consistency more mash potato like than Cauliflower. Parsnips are sweeter than I expected but also have a spice to them. I couldn’t decide on the best word to describe it. It’s just a weird little bite. Still good and different than everything else. I’ll have to experiment more with them. But you should definitely try out some parsnips. 🙂

Have a FIERCE FRIDAY! Make it worthwhile. SMILE! See y’all on Monday 😀

Monday, Monday, Monday

So I don’t know why it is that when I get two rest days in a row that my whole body just turns into lazybones but all weekend I was lazy bones! I even managed to get 12 hours of continuous sleep!!!! Who would have ever guessed that I was capable of such things 🙂

In complete honesty I wasn’t total lazybones… we went out to support our coach at the ACO competition in Dallas on Saturday. And let me tell you I’m soooo glad I’m still a newbie because it was a beast of a day. After watching a couple hundred athletes just hit these WOD’s full force I was extrememly exhausted. All I did was casually walk around and wish I had more money to buy an event hoody but I was tired from seeing all of them put their max effort on the court and fields. I know those guys and gals were killing it and I have much respect. Maybe next year I’ll be ballsy enough to register!

Grant moving STONES

Here’s a quick pic of Grant beginning his go at the “atlas stones”. He had to move 5 stones ranging from 116lbs to over 250lbs in 2 minutes. He absolutely KILLED it. It was awesome to watch!!!

It was good to hang out with the “box” peeps outside of our typical days at the Boom Box. Overall it ranked as a super fun day 🙂 ACO put on a good event and I can’t wait till next year.

Our WOD for this morning was:

Skill/Strength

DL 5,5,5+

METCON

15 min AMRAP

200m Run

20 sit-ups

I managed to get 6 on my last round of DL’s at 165. I was having a rough morning for lifts but I managed to get it done… barely! And I got a WHOPPING 10 rounds for my metcon…whooo I thought I was going to die, but clearly I did not. It was dreadful on the way in thinking about the runs but post WOD I was glad we did it. It got me moving and I felt like I pushed myself.

SWEET TREATS! Soooooo, I managed to get the lemon bars made. I found them over at Civilized Caveman Cooking Creations. I made the lemon part on Friday evening before Jonas’ orchestra concert (which by the way was pretty good, I was surprised that 7th and 8th graders performed so well!). I didn’t make the “crust” till last night though. I wish I had made it all the same day but next time I will. Here is the link to his site and the recipe I used. 2 out of 3 kids liked it. I think my youngest thought it was too tart. But he didn’t complain. Forgive me for my poor quality pics. I was in a rush on Friday and I spaced out last night.

The ingredients for the Lemon Topping

Finished product before making into bars

http://civilizedcavemancooking.com/grain-free-goodies/lemon-bars/

Servings: 36 1 inch squares
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Cool Time: 2 Hours

Tools you may Need:

Ingredients(Topping):

  • 6 Whole Eggs
  • 1/2 Cup Raw Organic Honey
  • 1/2 Cup Coconut Oil
  • 1 Cup Lemon Juice (8 lemons)
  • Unsweetened Shredded Coconut
Ingredients (Crust):
Process(Topping):
  1. Whisk your eggs, honey, and lemon juice together in a small sauce pan
  2. Place on your stove over medium/high heat and add coconut oil
  3. Stir until coconut oil melts and then continue stirring until the mixture thickens and starts to bubble
  4. Once thick, remove from the heat and place in a bowl in your refrigerator to cool
Process(Crust):
  1. Preheat your oven to 400 Degrees F
  2. Place your almonds and macadamia nuts in a food processor and blend until in small chunks, you do not want a flour consistency, you want little chunks
  3. In a mixing bowl, combine nuts with the honey, melted coconut oil, and eggs and mix well
  4. Grease an 8×12 inch baking pan, I used coconut oil and then spread your nut mixture over the entire pan
  5. Bake for 15-18 minutes or until your crust is done, it will pass the toothpick test
  6. Cool your crust completely before applying your topping
  7. Once your crust is cool, spread your lemon topping over your crust, sprinkle as much unsweetened shredded coconut as you want over the topping, and then return to the refrigerator or freezer, I like mine better frozen
  8. Keep it refrigerated or frozen until you serve it and then return the remaining to the fridge/freezer
  9. Enjoy

Zucchini-Getti and Baby It’s Cold Outside

It’s midway through the week and the sun finally came out to show it’s pretty face today! Finally! It was a balmy 25° outside and the box inside was good degree warmer coming in at 38° – WOOOO! So cold and not fun. But at the BOOM Box we warmed up rather quickly.

A little warmer than outside

After our warm up, we followed up with more warm up on the rowers. 3 sets of 250M row to get the blood circulating. We then proceeded to KB thrusters. I’m thinking they were 24lb kettle bells but I honestly have blanked :/ 3 sets of 8. A little tougher than I had anticipated but mission accomplished! All this time I’d been staring at the MetCon on the board wondering what weight I would be doing for the Ground to Overhead (GTOH) and thinking the bar will be cold, and just so many random thoughts. Come to find out the GTOH is with a plate. Wow easy enough I thought! Hehe, I wish I wouldn’t have those “easy” thoughts! It is a shoulder burnout then add HR pushups to that! Woooo, It was a good, quick and intense knock you out kind of workout. As you can see in the picture I finished at 6:49. Not bad. I flew the first 2 rounds, then kind of lost all hope after that. Thankfully we only had to do a “buy-in” 400 m run at the start because the air was chilly outside.

WOD 12/07/11

Zucchini-Getti and Meat Sauce

This isn’t my first time to make this dish but of course now that I’ve begun my blogging adventure I will share with you my meal. I don’t have anyone to give true credit to because I’ve just really looked at pictures and got the general idea. I did read somewhere and I feel bad that I don’t recall where I read it that you should let your zucchini dry out some after you slice it up. So leave it on the counter top for 15-20 minutes or put it in the fridge for a few hours (for me it was overnight). This will make more sense in just a few moments.

Tuesday night I decided I would prep the zucchini. I rinsed off about 8 zucchini’s and cut the ends off of each of them. I then slice them in half. I use a mandolin slicer to make thin strips but I’ve just sliced them thinly as well without the slicer so whichever you prefer.  After you have then strips I cut them into even thinner strips. Depending on preference you could have thin or thick “faux” noodles. As mentioned above, I lay them out to dry. I line a cookie sheet with paper towels and lay the zucchini strips on there and for me it is best to keep them in fridge until I was ready to use them last night.

Slicing the Zuchinni

Slicing thin strips to create the Getti part of the Zucchini

Zucchini-Getti Layed out to dry

We buy grass fed beef and I used a little over 1.5 lbs for this meal. I brown it over medium heat with some salt, pepper and cumin. I don’t have the time or patience to make a “homemade” sauce so I go with what looks good at the store. And not only what looks good but what is CHEAP(er). So I found an organic, natural sauce and I get that warming up. While meat is browning and sauce is simmering, I sauteed up some fresh tomato, garlic and mushrooms that I will add to sauce. Once the beef is good I add the beef and veggies to the pasta sauce and let it simmer all together.

Veggies that will be sauteed and added to sauce

Browing Ground Beef and Heating up Sauce

It’s time to get some olive oil in a pan. I sauteed some chopped up garlic then added the zucchini. I season the zucchini with ground thyme, oregano, salt and pepper. The zucchini softens pretty quickly and only takes a few minutes before it’s ready. So plate, spoon out some sauce and you’re good to go.

Sauteing Up the Zucchini-Getti

Finished Meal - Zucchini-Getti and Meat Sauce

And there ya have it. Here’s a rough list of ingredients:

1.5 lbs grass fed beef

8 zucchini

1 tomato

3 cloves of garlic

2 bottles of organic, natural pasta sauce

1 carton of mushrooms

spices you prefer (I used salt, pepper, cumin, ground thyme, oregano)