I hope everyone enjoyed today’s hang squat clean ladder (courtesy of Brick CrossFit). Were you forced to pull yourself under the bar faster on the heavier sets? Did you find yourself moving more efficiently towards the end of the ladder?
Sadly, I cannot live on baked goods alone. And treats are not going to fuel a WOD that is for sure. In my first post, I recommended a great site, www.health-bent.com. The dynamic duo who created this site, also released the book Primal Cravings. This is the first recipe from the site that I made. I fell a little in love with it. Then I decided I wanted to try something… adding Canadian bacon. Simply because it is round and fits in a ramekin. I have never been sorry for this decision. You could even add a slice of eggplant, which would fit well in a ramekin and provide additional flavor and density.
Primal Italian Baked Eggs
and if you are going to add the bacon:
Preheat the oven to 350°F. Place 5 greased ramekins on a baking sheet. Fill each ramekin with about 1/2 a cup of sauce. Crack 1 egg into each ramekin and top with a slice of cheese. Place the baking sheet in the oven and bake for about 25 minutes.
Traditional shirred eggs leave the yolk runny. I like runny yolks a lot–but if you cook the yolk all the way through, it turns crumbly and tastes a lot like ricotta filling in lasagna.
I still love this, as much as I did when I first stumbled upon it in 2012. And the cooked yolk does provide a lasagna type texture. It is delicious. I have added veggies to it to, but use caution with it as cooked veggies tend to create more moisture, which may give a more runny texture. You can also use your own sauce or one with veggies already in it. You could add sausage or ground turkey too. I find with the meat it’s a bit more filling.
We are all busy. Work, kids, pets, school- whatever we all do all day, it keeps us busy. I get asked often how I manage to balance work, the gym, friends and family AND maintain a clean diet. In all honesty, it’s in the prep. If I don’t plan out my meals and make most of them in advance, I wouldn’t be successful. After all my attempts at fixing my diet, I found the following things to be the most helpful:
I also shop at a couple of stores, based on pricing, product availability or for quality of meats and seafoods. The list also helps to keep me organized while running errands, preventing me from spending more time in the car than humanly necessary or having to backtrack to a different part of town.
There are three essential gadgets that cut down my prep time. I would highly recommend adding them to your arsenal, if you don’t already have them:
- Crockpot. I used to hate seeing the crockpot when I was a kid. It typically meant we were going to be subject to some kind of stew, and usually a venison version to boot. As a kid, this was just terrible. Now, I embrace the crockpot… Pulled pork, orange sesame chicken, ginger apple pork… It’s versatile and can be left off to the side while you do other things.
- Food processor. Worth every penny. Many of my favorite recipes are made with a food processor. Don’t get me wrong, I love my Kitchen Aid, but the food processor is so quick and super easy to clean. I have used it to make my own nut flours, cookies, muffins, etc.
- Spiralizer. The best $22.49 I have ever spent on Amazon! It takes almost any veggie and slices it OR makes it into a noodle… Cucumber noodles with lemon and dill? Yes please! Zucchini noodles? Yup. Sweet potato noodles? What? You have never made them? Oh, you must!!!
Week 1 of the 2014 CrossFit Open was a great learning opportunity for everyone who participated. We learned about what we are capable of. Many people learned it’s possible to do an entire WOD without switching back to single-unders. Many people learned they can push themselves a little harder than during a normal day at the gym. We all experienced the Vintage community and spirit through the incredible turnout on Friday night.
Special shoutouts to:
Joey S: Joey went out of his way to perform the workout on Friday morning, at 8,000′ elevation while on vacation.
Val, Roderick, Sarah J, Lindsay C: First double under club! Special kudos to Val, who got off a plane from Dubai on Sunday night, drove to the gym, and performed her first ever double under. She continued and got 28 total!
Coach Justin: Justin went to the 5:30 AM class on Friday during his day off to cheer for and judge his #SnatchBandits teammates
Nora G and Alan B: These guys have been rocking facebook all week with the #SnatchBandits hashtag.
Be proud of your accomplishments but don’t linger on what number you got. It’s a new week with a new challenge coming on Thursday!
14.1 has arrived and most of our members have completed the workout. Everyone was nervous before the announcement but we got a fun, light-weight, yet technical workout. 14.1 was challenging for anyone who hasn’t mastered the snatch or double unders. Regardless, everyone survived week 1 and now we can relax, continue training, and enjoy the remaining four weeks.