Congratulations Jack and Kevin!

By January 24, 2011CFMC Blog Archives

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Holy Schlamoly!! This past weekend was a blast, and all the credit in the world goes to Jackson and Kevin for busting their asses all weekend long against some very tough competition! From Chest-to-Bar Pullups (with a 20lb Medicine Ball held between their legs) to Deadlifts and Double-Unders, through a hellish “Fran-like” workout (with 115lb Squat Clean Thrusters) and then a Kettlebell Killer, they were awesome throughout. Photos from the event are in the Photo Gallery, and I’m working on putting together a video montage so you can all get a chance to enjoy watching them show us what CrossFit is all about.

Believe me when I say that they earned every bit of the rest they’re taking in today’s photo (which was taken immediately after the Pullups/Squat Clean Thrusters WOD). Jackson even went so far as to say that he never wants to see another blue bumper plate again in his life (they weigh 35lbs each, by the way). Well, you know me…when I hear about something that someone hates, I put it into a workout as soon as possible. What does that mean? It means I brought 14 of those blue bumper plates from the competition home with me, just so that Jackson can overcome (or perhaps deepen) his hatred for them. You’re welcome Jack.

Jackson, by the way, improved on his 34th place finish at the Mid-Atlantic Hopper Challenge in November by tying for 25th place at the SuperFit Games this past weekend. Congratulations Jack! I’ll name one of the new blue bumper plates after you!

And Kevin, who placed 17th at the Hopper, finished in the TOP TEN this weekend with an awesome 8th place overall! Congratulations Kevin! And since you expressed a similar sentiment for rowing as Jackson did for those blue bumper plates, I’m considering naming one of the rowers after you!

Quick Announcement: Danielle would like me to remind everyone involved in the Paleo Challenge that your logs for last week are due today. She would also like me to remind you that if you do not email her your log by midnight, then you have just donated your $40 entry fee to the overall prize fund, and that everyone else thanks you for raising their odds of winning.

  • Amir

    Congratulations to the both of you!!

  • Ladybug724

    Great job guys! You rock!

    Easy Breakfast Bake

    20 egg whites
    1/2 lb chicken sausage (I used hot italian chicken sausage from Whole Foods)
    1 onion, chopped
    2 cloves garlic, chopped
    1/2 cup chopped spinach (frozen works very well)
    1 roma tomato, diced
    your favorite seasoning to taste

    Remove sausage from casing (if applicable) and brown in skillet with onions and garlic until mostly cooked. Set aside.
    Separate eggs and place whites into large bowl. Add all other ingredients. Mix well.
    Pour egg mixture into an oven safe casserole dish and bake at 350 for about 45 minutes (or until eggs set.) Cut into squares and serve. Note: This refrigerates and reheats well, so you can have breakfast for a week.

  • Emily

    Congrats, guys!

    1 week down, 8 to go! I was looking for a salad dressing this weekend and Danielle told me balsamic vinegar is not paleo. So here’s something better:
    Caesar Salad Dressing Recipe
    —————————-
    1 raw or coddled egg
    3 tbsp lemon juice
    garlic
    1 cup olive oil
    2 oz tin anchovies packed in olive oil
    Blend first three ingredients. Slowly drizzle in oil, blending
    continuously. Blend until dressing thickens. Add entire contents anchovies
    tin, blend.

  • Ladybug724

    **CORRECTION**
    I used 15 eggs whites not 20.

  • Sylvia

    Congratulations guys! You are an inspiration!

    I made this last night, along with some roasted veggies. It was yummy!!!

    Roast Pork Loin with Garlic and Rosemary
    4 large garlic cloves, pressed
    4 teaspoons chopped fresh rosemary or 2 teaspoons dried
    1 1/2 teaspoons coarse salt
    1/2 teaspoon ground black pepper
    1 2 1/2-pound boneless pork loin roast, well trimmed
    Fresh rosemary sprigs (optional)

    Preheat oven to 400°F. Line 13 x 9 x 2-inch roasting pan with foil. Mix first 4 ingredients in bowl. Rub garlic mixture all over pork. Place pork, fat side down, in prepared roasting pan. Roast pork 30 minutes. Turn roast fat side up. Roast until thermometer inserted into center of pork registers 155°F., about 25 minutes longer. Remove from oven; let stand 10 minutes.
    Pour any juices from roasting pan into small saucepan; set over low heat to keep warm. Cut pork crosswise into 1/3-inch-thick slices. Arrange pork slices on platter. Pour pan juices over.

    Recipe taken from epicurious.

  • Sylvia

    Oh, I did leave the salt out.

  • Ray

    Congratulations, Jackson and Kevin!

  • Michell G. Fishman

    Congrats to Kevin and Jax!

    I made a paleo meatloaf last night – nice and moist, but a little bland. I would add more/different herbs next time. Recipe (shamelessly borrowed from crossfit dallas) follows:

    2 lb ground beef
    1 small can tomato paste
    2 eggs
    1 cup almond meal
    1 tbsp minced garlic
    1 red onion, diced
    1/2 tbsp sea salt (i left this out, could account for the blandosity!)
    1 tbsp basil
    1 tsp marjoram
    cracked black pepper to taste.

    Pre-heat oven to 350 degrees;
    Mix all ingredients together; form into a loaf in a large glass baking dish;
    Cook for 60 minutes or 160 degrees internally.

  • Erik Herick

    Last night, in my endless search for Paleo-friendly snacks, I attempted to make dehydrated/dried apples. The results were good for a first try. Here’s the practice recipe:

    *** Dried/Dehydrated Apples ***
    1x Apple
    1x Oven (just like the one in you kitchen)

    Pre-heat your oven to 150F. Wash, skin and core the apple. Quarter the apple and slice quarters into thin strips approx 1/8″ thick. Place the apple slices onto a parchment paper-lined baking sheet. Cook @ 150F for 3-4 hours.

    Here’s the catch: I’ve seen several estimates that it takes 10lbs of fresh apples to create 1lbs of dried apples. Based on my experiment, that’s a good approximation. If you purchase 10lbs of apples @ 0.77/lb (current sale price at Safeway), you’re spending $7.70 (plus the cost of heating your stove for several hours) to create 1lb of the tasty apple treat. In some cases, this price may be competitive with pre-packaged dried apples. Lookout, because it may be cheaper to buy dried fruits at the store. (Look for the words “unsulphered” dried fruits with “no added sugar” in order to avoid all the bad stuff.)

  • Joe W

    Congrats to Kevin and Jackson!

    Meatza

    1 pound ground beef
    Oregano
    4 eggs
    Tomatoes, onion, bell peppers, olives, hot peppers, and any other tasty toppings you can think of

    Preheat oven 400 degrees
    Mix ground beef, oregano, and eggs in bowl well
    Spread beef flat onto baking pan lined with aluminum foil (i use a brownie pan)
    Brown beef crust in oven for 10 minutes
    Drain excess juices
    Chop up toppings and place on top
    Put back into oven until beef is cooked through

  • Lauren

    Kevin and Jackson! BOOM! Love it! CONGRATS =)

    READ THIS…INTERESTING…Tai –> thoughts?

    Paleo Recipes 18 Wheat Flour Alternative
    Wheat flour cannot be used when cooking a gluten free and wheat free recipes. There are a wide range of alternative flours for those that require a gluten free diet. These flours can be purchased at specialty stores. Whole Foods Market and Trader Joe’s now have gluten free, wheat free and dairy free sections. If you are gluten and wheat intolerant you can still enjoy your favorite recipes.
    Note the Paleo Diet has additional flour alternative restrictions. Paleo Diet Recipes does not allow rice, soy or potatoes.

    Wheat Flour Alternatives:
    -Amaranth Flour
    Made from the seed of the Amaranth plant. The Amaranth plant is a green leafy vegetable. The seeds are rich in protein. Amaranth flour is a wheat flour alternative used in baking. Alternative names: African spinach, Chinese spinach, Indian spinach and elephant ear. Not allowed in Paleo Diet

    -Arrowroot Flour
    The root of the arrowroot plant is ground into flour. Arrowroot flour is a bland and fine powder that becomes clear when cooked. Great thickening for clear sauces.

    -Brown Rice Flour
    Brown rice flour is heavier than white rice flour. Ground from unpolished brown rice has high nutritional values. Has a grainy texture. There is a heavier texture with brown rice flour as versus to white rice flour.Rice not allowed in Paleo Diet.

    -Buckwheat Flour
    Buckwheat is a herbal plant. Buckwheat is not a cereal or grass. It is a pseudocereal meaning it is not related to wheat. Buckwheat’s outer husk is removed and the plant is dried. The plant is ground into a flour. Buckwheat can be cross-contaminated if processed in wheat facilities. Those people that are gluten intolerant, make sure to read the labels that the produce is “gluten free”. Not allowed in Paleo Diet

    -Chick Pea Flour
    The chick pea is ground into flour. Has a nutty taste. Usually combined with another wheat flour alternatives.
    Not allowed in Paleo Diet.

    -Corn Flour
    Corn Flour is ground corn. The grain is a fine, white powder used as recipe thickener.Not allowed in Paleo Diet.

    -Cornmeal
    Ground from corn and heavier than corn flour. Used to make cornbread.Not allowed in Paleo Diet

    -Flax Meal
    Has a nutty taste and ground from flaxseeds. Rich in Omega 3 and linoleic acid. Store in refrigerator in opaque air-tight container.

    -Maize Flour
    Maize flour is heavier than corn flour. Maize flour is ground from corn. Corn not allowed in Paleo Diet.

    -Millet Flour
    Millet is from the grass family. Cereals used in African and Asian countries. Can be used to thicken soups and only in certain types of baking. Not allowed in Paleo Diet.

    -Potato Flour
    Potato flour is not the same as potato starch flour. Potato flour is a heavy flour with a strong potato flavor. Note: potato flour not used in Paleo Diet

    -Potato Starch Flour
    Potato starch flour is a fine white flour. Potato flour and potato starch flour are both made from potatoes. Note: potato starch flour not used in Paleo Diet.

    -Quinoa Flour
    Has been used for hundred of years as a cereal. The Incas called it, “The Mother Seed”. Related to the plant family of spinach and beets. The seeds of the quinoa plant are ground into flour. Quinoa flour is a good source of vegetable protein. Not allowed in Paleo Diet

    -Sorghum Flour
    Staple used in Africa and India. Used in soups and unleavened breads. The flour is ground from sorghum grains.

    -Soya Flour
    A successful alternative flour when combined with another wheat alternative flours. Can be used as a thickener or taste enhancer. Soy not allowed in Paleo Diet.

    -Tapioca Flour
    Made from the root of the cassava plant. Ground is a light and fine white flour. Adds a chewy texture and thickening agents.

    -Teff Flour
    From the grass family and used as cereal grain in Northern Africa. Used to make sour flat bread. Teff flour is highly nutritious.

    -White Rice Flour
    Ground from white rice. Does not have nutritional value compared to brown rice flour. White rice flour gives a light texture. Can be used in a variety of recipes. Rice not allowed in Paleo Diet.

    Note: Amaranth, Buckwheat and Quinoa are not grains and do not come from grasses. Amaranth, Buckwheat and Quinoa are gluten free and are seeds from leafy plants. Because their seeds have more starch than other seeds they are considered pseudo-grains. For the strict Paleo Diet they are not allowed.

  • Danielle

    HERE ARE MY THOUGHTS:

    FOR 60 DAYS STAY AWAY FROM ANYTHING THAT IS QUESTIONABLE AND TRY NEW RECIPES THAT CALL FOR PURE FRESH INGREDIENTS. I’VE BEEN COOKING PALEO FOR OVER A YEAR NOW AND HAVE NEVER USED ANY OF THE “FLOURS” LISTED ABOVE. TAI AND I ARE NEVER BORED OF WHAT WE CAN EAT AND I’M A NY ITALIAN SO BLAND, TASTELESS FOOD IS NOT AN OPTION. (LOL)

    -STICK TO WHAT MEAT/FISH/POULTRY WILL I HAVE?
    -WHAT VEGETABLE WOULD GO WELL WITH THIS?
    -DO I NEED TO ADD A SIDE DISH? SALAD? (LOOK FOR GOOD FATS IE: AVOCADO, TOMATO, CUCUMBER, RED ONION SALAD OR OLIVE OIL, GARLIC, LEMON/LIME BASIL DRESSING FOR SALADS AND VEGGIE’S)
    – CAN I ADD A BIT OF FRUIT TO MY RECIPE TO SWEETEN THE DISH?

    WHEN MAKING “MEATLOAF” FOR EXAMPLE DON’T USE ALMOND MEAL AS A FILLER IT’S NOT NECESSARY. USE AN EGG TO BIND THE MEAT, AND LOTS OF HERBS AND SEASONINGS. DRY MUSTARD IS GREAT IN “TURKEY/BEEF MEATLOAF” AND ADDS THAT LITTLE EXTRA BITE YOU ARE LOOKING FOR. ALSO FRESH GARLIC GOES ALONG WAY. COVER THE MEAT IN ORGANIC NO SALT ADDED CRUSHED TOMATOES AND CUT UP AN ONION. POUR THE TOMATO AND ONION MIXTURE OVER THE TOP AND BAKE.

    THANKS TO EVERYONE WHO IS POSTING GREAT RECIPES AND SHARING WHAT THEY’VE LEARNED. KEEP UP THE GREAT PARTICIPATION.

    LOVE YOUR BODY~FEED IT WELL!

  • Jeff

    This is yummy, easy to make and also easy to make a lot of to have some to save.

    Three large butternut squash
    EVOO
    Pepper
    Cinnamon

    Preheat oven to 350 F
    Halve the squash and scoop out the seeds and weird stuff. Coat with EVOO and lay face down on a foil lined baking sheet. You may need more than one sheet to accommodate all the squash. Put tray or trays in oven and set timer for one hour. After an hour check by trying to pierce the skin with a fork, if it goes through easily its done, if not, its not done and needs to cook more. Once you are able to pierce the skin with a fork take it out and allow the squash to cool. After it has cooled scoop it out into a bowl. You can mash it more if you want or just leave it as soft chunks, the texture wont affect the taste. Mmmmm, squash!

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