Archive for the ‘WOD’ Category

Tonight was the final onramp session for me and the boyfriend. Finally we are able to join the rest of the crew sweating and lifting heaving things in the big boys/girls room. 🙂 Today was also the last day at my current job. Sort of a bittersweet end for new beginnings you could say. Onramp was awesome. The first time lifting with a real bar (vs the wooden stick). The boyfriend kicked the WOD in the butt with a 4:46 time, all but the last 9 unbroken. I chipped my way through with a 7:23 time, finishing my last 9 with air squats instead of burpees. I did however, get my fill of puppy kisses, as Stella found my chap-stick particularly enjoyable during warmup. Crossfit puppies make everything better 🙂

WOD: Onramp #3

Gen Warm up
Burgener x2
Air Squats
Back squats 45#
Front Squat 45#

WOD: 7:23
Burpee/air squat 9 😦

What’s For Dinner:

Salad, Sauerkraut and Sausage

Serves 4, ~40 Minutes















What you need:

The Salad:



Green Pepper


Black Olives

EVOO and Vinegar of choice

The Sauerkraut and Sausage:

1 Tbls Coconut oil

1 Onion (chopped)

5 Pork Sausage Links

1/2 bag Sauerkraut

1 cup Chicken Stock

1/4 c Vinegar

Salt and Pepper

1 tsp Caraway Seed

*Adding a diced apple is a great way to sweeten things up. I opted to forgo it this time, but man is it tasty! Just throw it in with the sausage to caramelize some of the natural sugars.

How to do it:

Melt your coconut oil in cast iron skillet or dutch oven over med heat. Add onion and saute until translucent. Place sausage links in pan and allow to brown on all sides, about 6 minutes. Pour in chicken stock a bit at a time and scrape up all the tasty brown bits from the bottom. Add your sauerkraut, vinegar and seasonings. Turn down to med/low and simmer until sausage reaches internal temp of 160F. You can leave them whole, or slice on a bias. Either way, enjoy!


Since the ground beef from last night’s dinner took a back seat to steak, in tonight’s dinner  it had to be the star. The weather being unseasonably cold today said one thing to me, spaghetti. I come from an Italian family and even spent some time living in Italy after college. So abandoning my noodle laden roots is a little like calling the Pope’s hat gaudy, you just don’t do it. (My grandmother will never understand…) Fret not, tasty substitutions can be made with the addition of squash. I generally stick to one squash when making a “pasta” dish, but I found my fridge a couple zucchini shy of a full meal. Luckily there is always a spaghetti squash kicking around my cupboard. Born out of necessity, I give you Spaghetti Squash take Deux.

What’s for Dinner:

Spaghetti Squash Deux

Serves 4, ~40 Minutes











What you need:

The Sauce:

1 lb Ground Beef

1 Onion (chopped)

4 cloves Garlic (minced)

2 cans Diced Tomatoes (no salt added)

2 Tbls Tomato Paste

1 cup Mushrooms (chopped)

1 cup Black Olives

2 Tbls EVOO

1 sprig Rosemary and Oregano (chopped)

1 dash Cinnamon

Salt and Pepper


The Squash:

2 small Zucchini

1 Spaghetti Squash

How it’s done:

First, get your spaghetti squash cleaned and in the oven. Follow the directions here for all the details. Next get your sauce started. Heat the EVOO over medium in a sauce pan, add onion and saute until translucent. Add your garlic and reduce heat. Once your garlic starts to brown, add both cans of tomatoes with juice and paste, cover and simmer over med/low for 10 minutes.

While you sauce is simmering, brown your beef in a cast iron skillet. Add mushrooms half way through and finish cooking until meat is brown. Remove your sauce from the stove and blend with immersion blender to add a little body. (Be careful! The sauce is hot and the blender can splatter, use a flexible cutting mat or lid to protect yourself.) Pour your sauce in with your meat, add olives, herbs, and seasoning and turn down to low.

Prep your noodles as explained here. Rinse the pot, fill with water and bring to a boil. Cook zucchini for 2 minutes, drain and rise if you aren’t plating right away. Pull out your spaghetti squash, pull with fork and plate. Add zucchini and sauce, enjoy!

I hate being late. I mean, I really REALLY hate being late. If I am not 10 minutes early, I feel like I might as well have not shown up at all. Living in Seattle, being late is part of the life style. This is something my midwest disposition will just never adjust to. See, the problem lies in the perceived simplicity of my commute. Work is 15 miles from home, home is 8 miles from the gym. So even after leaving work an hour before class started, I still found myself walking into my 5pm onramp #3 about 5 minutes late. (I think they named it I5 because it is in fact the average speed of most drivers.) Ok, with that said, tonight was onramp #3 and day 2 of the crossfit gym. The really great thing about sitting in traffic for an hour is, it gives you the motivation to workout just that much harder!

WOD: onramp #3










1 lap full gasser


KB fundamentals


WOD: 10 minutes 


250 mtr run

15 kb swings 26#

10 kb sumo high pull 26#

Results: 2 and a run, not my best work by a long shot. However, I am rather proud of the boyfriend who pulled out 5 rounds and probably would have kept going if given the chance.

What’s for Diner:

Grilled Chicken Salad (BAS)

Serves 2, 15 minutes 

Since the day had turned into a battle against the clock, tonight’s dinner needed to be something quick and easy. (Aka: The Big Ass Salad)  Every week I prep a number of veggies for use later. Lettuce, onion, green peppers (you get the idea)…this way, on nights I am crunched for time, or just don’t feel like cutting up anything, I can just grab and throw it in the pan. It also makes it easier in the mornings. Crack a couple eggs and add what you want=omelet/scramble joy.












What you need: 

2 pieces of chicken. (I went with a breast for the boyfriend and leg/thigh for myself.)

Seasoning of choice (I make a big batch of cajun and sprinkle that on, but anything would work)



Green Peppers



Tomato (Trader Joe’s has these great little heirloom tomatoes that add a nice variety)

Oil and vinegar of choice

How it’s done:

Get your grill hot and season up your bird. Toss it on and cook till 170F inside. Mean while, cut up your veg (or if you’re a prepoholic like me, just get it on the plate).

Once the chicken is cooked, let it rest for a few minutes before cutting it up. This gives the juices a chance to settle down and keeps the meat moist. Top your salad with chicken and drizzle on oil and vinegar. Enjoy!


Well, as promised, today it is back to the WOD with no excused. My feet seem to have healed up (pun intended 🙂 ) quite nicely so I can now move without groaning at every step. And I came across a rather funny little gem about A List of Don’ts for Women on Bicycles Circa 1895. Wow we have come a long way. I wonder what they would have though about the “fair warning” cry of todays modern racer as you drop trow to dawn your spandex short in the parking lot. At least I have never been one to violate the “don’t wear loud hued leggings” rule, as all of my spandex is black.

WOD: Home workout #2

 Tabata Intervals

8 Rounds of 20 sec w/ 10 sec rest

Pushups, Sit-ups & Squats  93/53/114

Round 1: 15/8/9

Round 2: 10/6/13

Round 3: 12/6/10

Round 4: 10/6/11

Round 5: 13/7/17

Round 6: 10/7/17

Round 7: 11/6/19

Round 8: 12/7/18

What’s For Dinner:

Zucchini Pasta with Meatballs

Serves 4, 30 minutes












The Meatballs:

1lb Ground Beef (or meat of your choice)

1/2 c Onion (chopped small)

2 Cloves Garlic (Minced)

1 Egg (lightly beaten)

1 Tbls Italian Seasoning

1 Tbls Coconut Oil

Mix together your ground meat, onion, garlic, egg and spices. Make sure to get it well incorporated and form into 1 inch balls. Place balls in a hot cast iron skillet with oil and cook over med heat until brown all around. (You can also cook them in the oven @ 350F for about 20-25 minutes, but you won’t have the tasty brown bits in your pan.)

The Sauce:

1 cup Mushrooms (quartered)

1 cup Brussels Sprouts (halved)

1/2 cup Butter/ghee

1 cup Chicken Stock

1 bunch Green Onion (chopped)

Ground Pepper and *Sea Salt if you like

Saute your mushrooms and brussels sprouts in butter until tender. Add stock, and onion. Simmer over med-low until sauce is reduced. Season with pepper and salt if you like. While your waiting on your sauce, get your “noodles” julienned.












The Noodles:

4 med Zucchini (julienned thinly)

1 pot boiling water

Julienne your zucchini with one of these and drop into pot of boiling water. Cook for 2 minutes, or just until your “noodles” are tender. Drain and rinse with cold water if you are not serving immediately. This will stop them from cooking so don’t end up with soggy squash. Top with meatballs and sauce, enjoy!

Alright! Day #2 

WOD: Home workout #1

3 Rounds For time:

10 burpees

10 squats

30 sit ups

1. 2:12.92  41.19/14.73/1:17

2. 1:56.80  38.05/13.90/1:04.84

3. 1:48.93  41.23/13.23/0:54.47

I never thought 6 minutes of working out could be so intense!

Dinner: Spaghetti Squash Spaghetti

Roasted spaghetti squash topped with italian sausage tomato sauce.  Serves 4,  40 minutes


















What you need:

2 Spaghetti squash (split in half, seeds removed, and roasted @ 400F for 40min)

5 Sweet italian sausage (I went with Trader Joe’s sweet italian, but any natural no additive brand will work)

1/2 Onion chopped

3 Cloves Garlic minced

2 Cans diced tomatoes (no salt added)

2 Tbls Tomato paste

1 Cup sliced mushrooms

1 Sprig fresh oregano chopped

1 Sprig fresh rosemary chopped

Fresh ground pepper to taste

*Sea salt if you like

How to do it:

Get your squash roasting and brown the sausage over medium heat in a big cast iron skillet. Once your sausage is browned, toss in the onion and garlic. Sauté until soft, remove the sausage and slice into pieces.

Add both cans of tomatoes with juice and tomato paste to the skillet, stir well. Bring to a simmer, add mushrooms and  sausage back in. Cook over med/low until mushrooms are tender. Throw in your herbs and pepper.

Remove squash from oven and allow to cool for a few minutes. Gently pull flesh with a fork and top with sauce. Enjoy!

Well, I think a little back story is in order.

About a year ago, I told myself that I refused to enter my thirties weighing over 200#s. I knew that big changes had to be made, and for the most part, I was ready to try anything to get results. At the time, I was eating a primarily vegetarian diet with a few fish thrown in here and there. Lots of carbs, lots of alcohol, and way to much processed soy meat products. Let’s just say I was fast tracking my way to type II diabetes. I was depressed, out of shape, not sleeping, constant anxiety and had no energy.

For about a year I started working out at home with Jillian dvds, riding my bike trainer (there was a time that I raced competitively and was actually in shape!) and tracking EVERY SINGLE CALORIE I put in my mouth. I’m really not kidding about the every single cal either. If I brushed my teeth and used mouth wash, that went on my tracker. To say it was time consuming was an understatement. I replaced all of the things I wanted to change in my life with mountain climbing and nutrition. It became an obsession and It worked to a degree. I lost 30#s, found my ankles and suddenly had a chin. The only problem was it stopped working. I still looked soft and my day was centered around counting and weighting food. When it took me more time to measure and track the food than it did to eat it, I knew something had to give.

So here I am a year later, and 9 months until I am 30 still not where I want to be. Only this time I found Paleo and crossfit! This is the start of the journey. Lifting heavy things and eating zebra.  I’ve been doing the paleo about 90% for around a month now. The obsession with General Tso’s Chicken has been tamed (damn you Tso and your tasty tasty chicken)  and we began the Whole30, as of today, to really dive into it. So on to day 1!

Day 1: (Please bare with me on the terms, and how it should be written out, I’m still learning.)

WOD: On Ramp 2- 11:27, catching my breath- 20:34 🙂

Warm up: Jump Rope, Cindy (3 rounds: 5 pull-ups (ring rows), 10 push-ups, 15 squats)

Swod: Learn how to lift the stick, pull push jerk

Cwod: CF open wod 2!! (5 rounds) 10 step ups #20 (went down to 10#), 5 press ups, and 1/2 gasser.

Dinner: Buffalo burger

2 Buffalo patties

1/2 Avocado




I ❤ Buffalo