Where Am I?

By February 24, 2011CFMC Blog Archives

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“The first time you accept ‘good’ is the last time you will see ‘excellent.’” -John Ulmo

Before you read this, check out how Courtney has ended her relationship with band-assisted pullups. Congratulations Courtney!

When you get in your car to go to work each morning, you have a good idea of what route you’re going to take. You know where to turn and how far to go until it’s time to turn again, and you can do all of this while (presumably) following all the rules of the road and avoiding collisions with other vehicles. Maybe you’re going somewhere you’ve never been and don’t have the first clue for how to get there. That’s cool – you can still find your way with the help of a GPS system. But no matter how familiar you are with the route or how good your GPS is, you can’t get where you’re going without a constant awareness of where you currently are and what step you need to take next.

Here’s one that’s happened to all of us at some point or another. Let’s say you’re heading somewhere new, and you’ve diligently programmed the GPS to take you right to the front door. It’s an hour away, so you mute the GPS system and put in some music to make the drive go faster. A few songs later, you and Aerosmith have just finished the cool acapella part at the end of “Love In An Elevator” in front of a crowd of 50,000 screaming fans when you realize that you passed your exit at least 15 minutes ago.

The GPS is of course suggesting you turn around at the next available exit (35 miles ahead), you’ve just been funneled into a single lane because of the highway construction, you’re driving at a blazing 4 MPH behind the worlds largest semi in bumper to bumper traffic that didn’t exist 30 seconds ago, and your one-hour jaunt has turned into a 3 1/2 hour nightmare. And you begin the long road of berating yourself for not paying attention, for allowing yourself to get so caught up that you lost track of what you were doing, and for letting that one stupid thing cause such a waste of time.

Un-related side note: if you’re in the nutrition challenge with the rest of us, make sure to come find me today and quietly mention the phrase “I read the post” to earn an additional 5 points. Do not mention this to anyone else. Now back to the conclusion of today’s (reposted) message.

It’s time to make sure you’re still heading toward the excellence you said you wanted when you joined the CrossFit gym in the first place. Take a look around and see if you’re accepting “good” anyplace where “excellent” is what you really want, and then step up your game to get you back on track. Good is good, but excellent is excellent, and we aren’t training for third place.

  • michell g fishman

    Way to go, Courtney!

  • Emily Silver

    ~~~Smashed Plantains~~~
    * 4 green plantains
    * 2 c stock (any kind)
    * 1 T coconut oil
    * 1 squeeze of honey (optional)
    Get the oven to 350ºF. Put the plantains straight on a baking sheet, skin and all, and toss into the oven. Let them go until the skins turn black–about 20-30 minutes. Once they’re cool enough to handle, peel the skin, discard, and roughly chop the plantains. Place the plantains in a medium size saute pot along with the chicken stock. Brig it to a boil. Once the plantains start to soften, about 8 minutes later, add the rest of the ingredients. Use a potato masher or my favorite tool, an immersion blender, to get the plantains as smooth as you’d like ‘em.

  • Carol

    Congrats, Courtney!

    I was just telling Janelle last night that I couldn’t wait until I could do pull-ups without the band-assistance!

  • Dan

    Paleo Pot Roast:

    Approx 4 lb chuck roast
    12-13 mushrooms
    Approx 8 oz baby carrots
    1 large onion
    2 leeks
    2 celery stalks
    1 can stewed tomatoes
    5-6 cloves of Garlic
    Garlic powder
    Italian seasoning
    Black pepper
    3-4 bay leaves

    — Chop all the vegetables as you see fit. I chopped the onions quite coarsely and the leeks and celery smaller.

    — Coat the meat in the garlic powder, italian seasoning, black pepper and sear. I did a couple of minutes a side.

    — Place the bay leaves in the bottom of a crock pot. Place the meat on top.

    — Slice small slits into the meat and insert the whole cloves into the roast.

    — Cover the meat with the vegetables and slow cook for 8 — 10 hrs. No need to add any kind of water or other liquids, the vegetables and beef fat will form it’s own delicious broth.

  • Ladybug724

    You’re awesome, Courtney! Great job!

    I don’t know about everyone else, but I’ve been having a hard time coming up with snacks. I found the following blog which has some suggestions.


  • Lorena

    Pork Loin and Butternut Squash Stew

    2.5 lbs pork loin chops, cubed

    2 leeks, trimmed and sliced

    4 celery stalks, chopped

    2 shallots, diced

    7-10 garlic cloves, thinly sliced

    4 cups cubed butternut squash

    2 teaspoons garam masala

    2 teaspoons sea salt

    1 ½ teaspoons fresh squeezed lemon juice

    ¼ cup coconut milk

    1 cup chicken broth

    Place the chopped veggies and cubed pork into your slow cooker. Cover with the spices and pour in the coconut milk, chicken broth, and lemon juice. Mix well and cook for either 5 hours on high or 7 hours on low.

  • Jeff Silver

    Congrats Courtney! Way to go!!

    Who says fruit roll-ups are just for kids? This stow and go snack is great for throwing in your purse or backpack for a quick pick-me-up!

    2 large apples
    2 cups strawberries
    1 tsp cinnamon
    ¼ cup purified water

    Clean, core and dice apples. Add diced apples and strawberries in a blender and add a ¼ cup of purified water and cinnamon and process about 30 seconds or until smooth. Pour mixture on a teflex sheet (a Teflon-coated sheet commonly used to dehydrate delicate foods) and place in a plastic dehydrator. Dehydrate for 6-8 hours, remove teflex and flip fruit. Continue drying another 4-6 hours or until desired consistency is achieved. Use a pizza cutter to slice into snack-size pieces.

    The last two recipes may be done in an oven if you don’t have a food dehydrator. Times will vary so keep an eye on it, but they will likely take about as long. A good rule of thumb when using an oven to dehydrate is to set the temperature between 100 and 150 degrees Fahrenheit, and keep the oven slightly cracked for the duration of the dehydration.

  • Erik Herik

    *** Five Spice Stir Fry ***
    — 1 pound ground beef
    — 1 pound medium sized shrimp
    — 1 red bell pepper, diced
    — 5 green onions, diced
    — 3 cups purple cabbage, diced
    — 3 cups broccoli spears, chopped
    — 2 cups sliced mushrooms
    — 2 tablespoons coconut oil
    — 1 1/2 teaspoons Chinese Five Spice
    — 1 teaspoon fresh grated ginger
    — 2-4 teaspoons coconut aminos
    — 2 teaspoons Thai Premium Fish Sauce
    — 1/2 tablespoon sesame oil
    — 1/4 cup chicken stock

    In a large skillet or wok brown the ground beef. Add the onions and bell peppers and saute for 3 minutes. Add the coconut oil and the remaining veggies and saute for another 5-7 minutes. Add the grated ginger, Chinese Five Spice, coconut aminos, fish sauce, sesame oil, and chicken stock. Mix well and add the shrimp. Mix well and cook until the shrimp turn pink, about another 3-4 minutes. Serve topped with sliced raw almonds. (everydaypaleo.com)