Tuesday, July 23, 2013

My take on Zucchini Bites

I found this recipe on Pinterest (of course) and attempted it last night.

I made a few changes. No bread crubms, no onions. And I added onion and garlic powder. Next time I will also add shredded carrots to it.

They are AMAZING! If I hadn't promised Declan one in the morning, I would have eaten them all. So good!

Recipe adapted: The Naptime Chef
yields: 12 mini muffins

1 cups zucchini, grated
1 egg (1 large egg equals 3-4 tbsp when whisked together)
1/4 yellow onion, diced
1/4 cup cheese (cheddar or Parmesan work the best)
1/4 cup bread crumbs - I used Italian style
Salt and Pepper

1. Preheat oven to 400F. Spray a mini-muffin tin with non-stick spray, set aside.
2. Grate the zucchini and then place in a dish towel to squeeze out the excess water- like when using frozen spinach; if you skip this part, the middle of the zucchini tots will be really soggy while the outside gets crispy and no one wants that.
3. In a bowl combine, the egg, onion, cheese, bread crumbs, zucchini, salt and pepper.
4. Using a spoon or a cookie scoop, fill the muffin cups to the top. Bake for 15-18 minutes, or until the top is browned and set. - See more at: http://curiouscountrycook.blogspot.com/2012/03/zucchini-tots.html#sthash.H6DCi0Zv.dpuf

Sunday, July 21, 2013

CrossFit Week of July 15th

This week has been awesome at CrossFit. Monday I wasn't able to make a class time, so I worked on my pull-ups and cleans at Open Gym. Finally made it past 95# and can now (inconsistently) clean 105#.

Tuesday we did Karen, another of the infamous 'Ladies of CrossFit.' As fast as you can, complete 150 wall ball shots. Prescribed weight is 18#/ for women and 20# for men. I did 16# and completed it in 9:16. I should have tried the 18#.

Wednesday was Death by Push-ups. This is very similar to the pull-up continuum we did a few weeks ago. The first minute, one push-up; the second minute, two push-ups, etc until you can't do the allotted number in the amount of time. I decided to do strict push-ups and do less of them instead of doing girl push-ups. I completed 6 rounds and 6 push-ups into the 7th round for a total of 27.

Thursday we had another girl workout - this time Nicole. Nicole is 20 minutes of as many rounds as possible of two elements. First, run 400 meters, then perform as many pull-ups as you can without stopping. As soon as you stop, return back to the run. Repeat as many times as possible. I completed 5 full rounds. Using the green and blue bands (a feat in itself) I completed 10, 5, 8, 7, 6 pull-ups totaling 36. Not bad for 20 minutes of work.

Friday was a Hero WOD. It was a fun one, but still really tough. 7 rounds of 15 kettlebell swings, 15 power cleans, and 15 box jumps. The Rx for this was 1.5 pood (55lbs) for the kettlebells, 95# for the cleans, and a 24" box. Before we started the workout, I attempted a 20" box jump for the first time ever, and did it! I scaled my workout as follows: 1 pood (36lbs) for the kettlebell swings, 85# for the power cleans, and a 16" box. I completed all 7 rounds in 38:47. Next time, I will do this workout as prescribed.

For all my efforts this week, I got this wonderful bruise.

Monday, July 8, 2013

Paleo Lunch Date - Spaghetti Squash Style

Since I started (restarted?) my whole foods/clean eating/paleo thing (I refuse to call it a diet), husband has been on board, 95% of the way. He still likes his beer. Most days when I'm not working, I bring him lunch. We try to eat our bigger meal at lunch, since by the time we are home from CrossFit and get the kids fed/bathed/in bed, its pushing 7:30. Today I wanted something different.

Spaghetti Squash Goodness

I roasted my spaghetti squash in the crockpot. Its so easy. Put it in whole and add 1/2 cup of water. Cook on high for 2 1/2 hours. Then I cut it in half, let it cool, scraped out the yucky insides and then scraped out the "noodles."

I added half a chopped tomato to each dish, as well as some bacon bits, and caramelized, garlic mushrooms. Of course those I found on pinterest.

All loaded up in some Tupperware and ready for a lunch date with my husband. He's lucky I didn't eat all the mushrooms before I got there.

Hope WOD, CrossFit Cures

Saturday, July 6 - CrossFit gyms and athletes around the world participate in a CrossFit Cures event. This year the event raised money for St. Jude's. Members performed the same WOD, called Hope, raising money for the organization in the process. CrossFit Cochise, added to this and honored a very special little boy, Brendon, who at age 5 lost his battle with brain cancer and was a St. Jude's kid. The nephew of one of our members, he loved the color orange, so we all wore orange on Saturday. CrossFit Cochise also encouraged non-members to participate, either by running or walking a 5k or sponsoring an athlete.

The WOD was a hard one. For one minute each, you preform five exercises, and then rest for 1 minute. You do this three times. Steven and I did this together at the 9 o'clock time slot and we, as always, had a great time with our friends, feeling like our workout was making a difference in the world.

Here was the breakdown: (Steven/Rebecca)
Power Snatch 75#/55#
Box Jumps 24"/20" step-ups
Thrusters 75#/55#
Chest-to-bar Pull-ups/assisted with black band

Steven did a total of 185 repetitions  and I did 150. We were both really happy with that and totally exhausted afterwards.


Friday, July 5, 2013

The Girls of CrossFit

No, I'm not talking about my girlfriends, I'm talking about the workouts that are named after girls. Why? As one guy stated, "Because if you are going to end up laying on the floor after a workout, its nice to know it was named after a woman."

Here are the girl workouts, and here are my times on them. I hope to get each one in by the end of 2013 so I can improve drastically in 2014.

Keep in mind this chart is generally scaled for men, so the women's chart will be a bit lower on scaled weight.

I try to hit everything Prescribed (Rx) but on some things its just not possible yet. My goal is to get everything Rx, which will of course mean nailing the kipping pull-ups soon, and then improve rapidly on time.

I like the idea of the Just Yo' Body workouts as travel days or off days from the gym.

Mix it Up:
Jackie (May 31) 14:12; box pull-ups
Fran (May 9) 7:25; 45# Thrusters, box pull-ups
Elizabeth (June 28) 13:37, 95#; pull-ups instead of ring dips due to shoulder, green and blue bands

Nancy (June 25): 22:22, 10#; due to shoulder

Lynne (June 24)  71 reps, 85#, black band for pull-ups

Get Heavy: 
Linda (May 14) 42:49; 145# Deadlifts, 75# bench press, 85# cleans
Grace (May 1) 10:42, 75#
Isabel (May 7) 4:00, 45#