Posts Tagged ‘cast iron skillet’

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!

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!