A New Challenge for this New Year.

This week I started another Paleo Challenge at my box. Tons of people keep telling me, "But you don't need to lose weight." Do you have to have a goal of weight loss to want to challenge yourself? This challenge is only for 30 days and requires strict eating with 4 days at the gym per week. Being that I've only been getting in the gym 3 days a week, on a good week, lately I thought that this would be a good way to kick my diet and fitness goals back in to gear. I am on day 4 and am doing good... so far.

Speaking of challenges - A friend from my box mentioned competing in this Tri Fitness competition this June in Florida and wants me to do it, too. I love a challenge, but I'm trying to do as much research as I can to determine if this is something that I can do. It has three parts: a figure competition (yes, you read correctly), an obstacle course and a fitness competition. You can also opt to do a fitness routine, but I think I'll leave my dance skills at home that day. It sounds crazy and like NOTHING that I have ever done. I'm not 100% locked in but I have been doing my research and will be meeting with a coach this week to hash out all of my questions and concerns. YIKES!

For this challenge, my family is attempting to participate by eating Paleo 80/20 for the first time in their lives. So far my baby sister, who is in 7th grade and has a horrid diet, just has a hard time packing her lunch with things that she likes and aren't too difficult to prepare. She asked me on day 1, "Is Ramen Paleo." No, baby girl. My mom is doing well and just came home yesterday talking about how starving she was. She's a teacher and doesn't have the time to eat or drink much throughout the day, so getting in enough calories is going to be tough for her. As for my dad, he may or may not actually be eating Paleo (lol).

My first benchmark WOD was (while having a sinus infection):

• 5 Rounds of 10 burpess and 10 75# Cleans
• 8:58
• Rest 10 Min.
• Then, Run 1.5 mi. for time
• 10:20

Those are by far not great times, but I'm not too upset with them either. I felt like crap, had tissues next to my chalk bucket, and my lungs were on fire for the run. But I finished under the time caps and can obviously do nothing but better the next time around!

This week, our favorite household recipe was: Chicken Fajitas

Ingredients:

• 4-6 Chicken Breasts, sliced into strips
• 4 Bell Peppers, cut into long strips
• 2 Onions, chopped OR cut into larger strips
• Romaine Lettuce (for lettuce wraps)
• Hot Salsa/Pico de Gallo from Harris Teeter (made fresh)
• Coconut Oil
• The juice of 1 lime
• Garlic
• Cilantro and guacamole, if you're feeling saucy 

Instructions:

Heat up a skillet with a tablespoon of coconut oil over medium heat. Start by slicing the chicken into long, thin strips. Also cut, or dice depending on your preference, the onions. Once the oil is heated, add in a tablespoon of minced garlic (about 2 cloves) and the diced onions. Once the onions soften up and start to turn translucent, after about 5 minutes, add in the chicken strips and squeeze the juice from one lime over it.

As the chicken is cooking, cut the bell peppers into long strips. I like all of my ingredients to be cut similarly, in long strips like they do at the Mexican restaurants! 

Once the chicken is about halfway complete, after about 15 min., add in the bell peppers. Continue to saute the chicken, onion and peppers until the chicken is done and the peppers have softened up, but still have a slight crunch. 

This can be served in a heap on your plate and topped with some fresh salsa, wrapped in lettuce wraps or on top of a salad. I like to make extras, too, so I can have some the next day for lunch! If you need some more fats, also top it with some guacamole! 

CrossFit Christmas Checklist

Do you live in a family of CrossFitters, or do you have that one crazy friend that is in to the extreme sport? Maybe you're wondering what the heck to get them for Christmas or a birthday. Well look no further! I have put together a list of items that any of my fellow CrossFitters would love to receive as a gift; I promise.

CrossFit Christmas Checklist
Give Ideas for Your Loved Ones

1. Headbands
• Headbands are a necessity in the box for the ladies. This one from Reebok is super cute, yet still functional.
2. Shoes
• Every CrossFitter has at least two pairs of shoes that are for different things. But you can never have too many pairs! Reebok Nanos are popular, versatile shoes, while Reebok Lifters (also known as olley's) are top-of-the-line shoes for lifting. I've recently even see that Reebok has slip-on shoes that are designed for wearing to and from the gym.
3. Athletic Tape
• This is an essential item for extreme athletes to have and could be a great stocking stuffer! WODShop sells tape in an array of colors for a good price.
4. Wrist Wraps
• Not everyone uses these, but I can guarantee that no one would be mad if you bought them for them. They help support your wrists when doing heavy lifting, especially over-head movements.
5. Rollers
• Foam rollers, deep tissue rollers or lacrosse balls are all loved items by athletes. They help to roll out tight muscles and feel amazing.
6. Jump Rope
• Having your own jump rope for double-unders is a beautiful thing. You don't have to worry about searching for the right sized rope in your box before the WOD and it's always nice to just have your own stuff. Another great stocking stuffer idea.
7. Bar
• If your loved one has the room, get them a bar with some plates and collars. This would be a much larger gift, so make sure you like them, a lot. We all love to practice movements outside of our box. Trust me when I say that they will love you forever if you get them this.
8. Apparel 
• We all love the silly CrossFit shirts and socks. You can't go wrong with this.
9. Pull-up Bar
• Whether it's the kind that you hang in the doorway for strict pull-ups or a bar that you can mount somewhere, pull-ups and bar work are something that we could all be better at.
10. For the Office
• For the corporate worker by day and the CrossFitter by night, these CrossFit-geared office items are sure to be a hit. From coffee mugs to mouse pads, check them out!

Now that you have some ideas, get out there and get your Christmas shopping done! Do you have any good gift ideas to recommend?

The Top 10 Smart Phone Apps for CrossFit

I use an app to log every workout that I do- time, weight and repetitions. The app automatically stores everything by date, so the next time I'm at the gym and am curious what exactly I did for a 5x5 back squat, I just pull up "back squats" and I am able to see the date, time and what I squatted. It's an easy way to stay organized and informed and you'll always know if you hit a new PR or if you should strive for those extra 5-10 lbs. I have also recently come across several apps that are similar to the WOD app that I use and some that offer different things, too.

So, that being said, here is a list of popular apps that you can download to your smart phone to help you stay on track and continue to progress the way that you're supposed to. From logging your workouts to finding a local box to try out while you're out of town, smart phone apps are here to help!

1. .       WOD (iPhone) - $.99
   ·         This is the app that I currently use
   ·         You can log your workouts and PRs, see a WOD of the day and several WODs are listed (The Girls, Hero’s, etc.).
   
   

   

   
   
   
   
   2.       Beyond the Whiteboard (iPhone & Android) - FREE
   ·         You can log and track your results and progress, follow various gym’s WODs, add your box, view instructional videos, etc.
   
   

   

   
   
   
   
   3.       myWOD (iPhone & Android) - $1.99
   ·         Extremely simple app to use. Log your WODs, PRs and Max Reps. You can also connect it to your social media channels to brag to all of your followers about your newest achievements.
   
   

   

   
   
   
   
   4.       XFit PR (iPhone & Android) - $3.99
   ·         Allows you to add your own WODs, log WODs that you have completed and watch demos. There is also a built in calculator/converter and a WOD library.
   
   

   

   
   
   
   
   5.       WODzilla (iPhone) - $1.99
   ·         Use this app to track fitness goals, WOD performance and your progress. Follow other gym’s WODs by tracking their websites with the RSS feed option.
   

   
   

   
   
   
   
   6.       WODBox Pro (iPhone & Android) - $3.99
   ·         The best feature of this app is that you can plug in what equipment you have on hand and it will generate a list of WODs. There is also a countdown timer, tabata timer and a stopwatch.
   

   

   
   
   
   
   7.       GWOD Spot (iPhone) - $4.99
   ·         Great for learning bodyweight and gymnastics movements. This app will teach you new skills and teach you how to build strength and increase flexibility via streamable video breakdowns.
   
   

   

   
   
   
   
   8.       Workout Hero (iPhone & Android) - $2.99
   ·         This app has workout and food alarms, over 200 how-to videos and 700 preloaded workouts. Workout Hero also has 10,000 Paleo recipes.
   
   

   
   
   
   
   
   9.       iWOD Pro (iPhone) - $1.99
   ·         This app has over 1,000 WODs and 200 How-to videos and allows you to upload and save your own recipes. Also includes a stopwatch, countdown timer, tabata timer and lap timer.
   
   

   

   
   
   
   
   10.   Box Finder (iPhone) - FREE
   ·         This is great to use while you are traveling and still want to get in a WOD. CF Finder will help you locate the closest box to where you currently are.
   
   

   

   
   
   
   
   
   
   These apps will assist you with reaching your fitness goals and tracking your progress. Do you use a CrossFit or fitness app? If so, which one(s)?

Week 5: More than halfway over!

I cannot believe that I have been doing this challenge for 5 weeks. I am more than halfway through and it is getting easier and easier to abide by the strict Paleo guidelines. I try not to eat out, simply to avoid temptation. But when I do eat out I actually do quite well. I usually know where I'm going beforehand and check out the menu so I already know what I am getting and there are no surprises. Like I've said before, being successful with any 'diet' program requires lots and lots of PLANNING.

This week my box completed the 6th WOD for the LuRong Paleo Challenge and I tried out some more new recipes.

LuRong Challenge WOD #6
100 single jump-ropes and then,
5 rounds:
10 power cleans. #85
10 hand release push-ups

• Completed in 9:02
• Level II
• Once again, I was super bummed that I had to do level II. However, in level III I would have had to be able to do ring dips without a band, and I just can't... yet.

Favorite Recipe of the Week:  Paleo Chicken Parmesan with Zucchini 'Noodles'

Photo Credit-Paleo Made Painless

Ingredients:

For the chicken

• 2 eggs
• 1/2 c. flaxseed meal
• 1/2 c. almond meal
• Spices of choice (I used black pepper, cayenne and a little sea salt)
• 2-4 chicken breasts (I did 4 because I love leftovers)
• Coconut or olive oil for 'frying'

For the 'noodles'

• 4-6 zucchinis (use 6 if you are making 4 chicken breasts)

For the sauce

• 1 large can of crushed tomatoes or tomato sauce
• I like to buy unseasoned sauce and create my own. But you can also just buy a jar of already prepared sauce
• 2 tbsp. minced garlic *don't need to add if using jarred sauce
• Olive oil
• Spices of choice *don't need to add if using jarred sauce (I used lots of basil, parsley, cayenne, garlic salt, oregano)

Instructions:

First, you will want to start your sauce. If you are using a jarred sauce, I would still go ahead and let it heat up. For your own sauce, you will start by adding 2 tbsp. of olive oil to a hot pan (medium low). Then, add your garlic and wait until it just starts to brown before adding the crushed tomatoes or tomato sauce. Then, stir in your spices. The amount and type of spices used are dependent upon what you like, personally. I use a ton of basil and then a lesser amount of everything else, and continuously taste it until it's where I want it.

Next, start your chicken. Start by heating up a skillet large enough for a couple of your chicken breasts to medium heat. Once the pan is hot, coat the bottom of the pan with your favorite cooking oil- I used coconut oil.  The best setup for breading your chicken is to have two bowls- one with the almond and flaxseed meal (and spices) and one with the eggs. Beat the eggs and make sure the dry ingredients are mixed well together. First dip the chicken in the egg, then transfer it over to the dry mix, making sure to evenly coat the chicken breast in the dry ingredients. Once the chicken breast is completely covered, add it carefully to the hot oil. Repeat this process for the next piece of chicken.

While the chicken is cooking, you can start your noodles. Wash your zucchinis and then, using a julianne peeler, peel all of your zucchinis. I recently purchased a julianne peeler, myself and am in LOVE with it. You can make virtually any vegetable into a noodle. This is the set that I got.

The chicken should take 20-25 minutes to cook, flipping once. Once the chicken is complete, place it on a plate with a paper towel, this will catch any access oil. While the chicken is cooling, in the pan that you cooked the chicken in, add the zucchini noodles. I prefer cooking in one pan when possible, however if you prefer to cook yours in a separate pan, I totally understand. I just hate dishes. Toss the zucchini to coat with the remaining oil, add more if necessary. Saute the noodles for about 5 minutes and then transfer them directly to a plate. Add a piece of chicken on top, and then ladle some sauce over everything. Presto! Chicken Parmesan, minus the parmesan ;)

Let me know if you try this recipe and how yours turned out!

Week 3: Once a cheater always a cheater?

This week went much better, with no cheats and lots of overcoming cravings.  The other night I was gun-ho on cheating for some Wing King hot wings, but waited 10 minutes to give a final decision and... I ended up opting to cook. Baby steps! I hope that eventually I won't crave "bad" things. Even though I still don't think that there's anything wrong with some hot wings!

LuRong Challenge WOD #3
95# Cleans**
10 reps of Hang Power Cleans, 20 Meter Sprint
8 reps of Hang Power Cleans, 40 Meter Sprint
6 reps of Hang Power Cleans, 60 Meter Sprint
4 reps of Hang Power Cleans, 80 Meter Sprint
2 reps of Hang Power Cleans, 100 Meter Sprint

• Completed in 5:05 (added 5 sec. on for not completing last spring- completed 90 Meters)
• Level III 
• The most I had ever done previously for a hang clean in a WOD was 75# - 20# PR baby!!! :)

LuRong Challenge WOD #4
50 reps of 65# thrusters & then 50 Toes-to-bar; 10 minute time cap

• Completed in 10:21 (added 1 sec. for each unfinished rep)
• Level III

Favorite Recipe of the Week: Paleo Pumpkin Protein Pancakes (Try saying that 10x fast!) from http://deliciousbydre.com/

Ingredients:

• 1 cup egg whites
• 3/4 cup pumpkin
• 1/2 cup almond flour/meal
• 1 scoop vanilla egg white protein powder (or whatever vanilla protein powder your little heart desires if you are not strictly paleo)
• 2 tbsp organic milled flax *I left this ingredient out
• 2 tbsp organic honey (or splenda/stevia) *I used 1 tbsp. since I am on the LuRong Challenge
• 1/8 tsp ginger
• 1/4 tsp nutmeg
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp baking soda
• 1/4 tsp salt

Instructions:

1. Stir in/dissolve the pumpkin into the egg whites & add the honey
2. Mix dry ingredients separately & add to the wet ingredients
3. Heat pan or griddle on medium low heat (4 out of 10) and coat with organic coconut oil or coconut oil spray
4. Using a 1/4 cup measure, pour batter onto your cooking surface
5. Once it bubbles up, use a spatula to flip it over & cook for an additional 30 seconds to 1 min on the other side

I made this breakfast on a Sunday morning and LOVED it. I have been pretty bummed lately that I haven't been able to enjoy the "pumpkin flavored everything" and have been on the hunt for Paleo pumpkin recipes. There are actually several that I found and you can find them on my Pinterest Account. This one was easy to make and took only about 20 minutes from start to finish, not including doing the dishes. Definitely recommend!

Have a great week, everyone!

xoxo Jessica