Why I Love CrossFit

By January 28, 2011CFMC Blog Archives

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In a word, it’s because of “community.” Dave “Chef” Wallach (nutrition guru and powerlifting badass, not to mention the guy who runs CrossFit Rubicon) has invited all of us Paleo nuts to a Performance Nutrition Town Hall at his box in Vienna, VA. He’s going to talk about all kinds of things that you need to know, and answer all your questions about why this challenge you’re doing is a good idea. He may even throw in a joke here and there (he’s been known to do that), but rest assured, they’re not as good as mine. The festivities will commence around 8:30pm at CrossFit Rubicon, so be there or be square. Besides, if you go you’ll earn an extra 20 points towards your Paleo Challenge Participation (bribery always helps, right?), and you’ll have a ball. Please let me know if you plan to attend so I can let Chef know how many people from CFMC will be invading his box.

  • Ladybug724

    White Fish with Mushroom and Turmeric
    2 white fish fillets
    2 tbs olive oil
    1 tbs lime juice
    1 tsp ground turmeric
    1 cup mushrooms, diced
    Salt (optional) and pepper
    Pre-heat oven to 350 degrees. Place fish fillets on an oven tray lined with aluminum foil. Evenly drizzle olive oil and lime juice then top with turmeric, mushrooms, salt and pepper.
    Bake in the oven for 15-20 minutes, or until fish is cooked.

  • Erik Herick

    I just told Lindsay to make this tonight (plus I provide emotional support for her cooking), so I’m counting this as my Paleo post for the day 😉 hahahahaha….

  • Ray

    Hey Tai,

    I’ll go to the Town Hall. If someone has space, I’d appreciate a ride. Otherwise, I can fit 1 maybe 2 in my truck if need be.


  • Lauren

    Bacon, grape & broccoli recipe
    Serves 6

    •2 or 3 heads of broccoli, depending on their size;
    •1 1/2 cup red or green grapes, halved;
    •10 slices bacon;
    •1/2 chopped onion;
    •1/2 cup slivered or chopped almonds;
    •1 1/4 cup paleo mayonnaise***
    •1/4 cup lemon juice.

    1.Place the slices of bacon in a large pan on medium heat and cook for about 8 minutes on each side until crispy.
    2.While the bacon cooks, cut the broccoli in small florets. You can use the stalks as well, making sure to cut it in pieces about the same size as the florets.
    3.Mix the florets with the almonds, chopped onion and halved grapes.
    4.Once the bacon is cooked and crispy, crumble and add it to the salad.
    5.In a separate bowl, mix the mayonnaise with the lemon juice.
    6.Mix the dressing with the salad, mix well, serve and enjoy!

    ****Paleo Mayo

    ◦1 pastured egg (works best if egg is allowed to come to room temperature)
    ◦1/2 tsp mustard powder
    ◦1 tsp lemon juice (fresh squeezed works best)
    ◦1/2 cup extra virgin olive oil
    ◦1/2 cup walnut oil (or another nut oil, or grapeseed- otherwise the EVOO flavor is very strong!)
    ◦Salt and pepper to taste
    ◦Combine egg, mustard powder, and lemon juice in a food processor until it reaches a thick, creamy consistency.
    ◦Slowly blend oil into egg mixture.
    ◦Add salt and pepper as desired.
    ◦Store in a glass jar (perfect way to reuse a jar!) in the fridge. Mayo will thicken over the next few hours.

    ◦Lemon-Dill: Add lemon zest and a generous amount of fresh dill. This is FANTASTIC with salmon.
    ◦Chipotle: Use chopped chipotle peppers in adobo sauce. Add to desired level of spice. Great for dipping baked sweet potato fries.
    ◦Roasted Garlic: Add 1-2 cloves of roasted garlic and freshly ground black pepper.
    ◦Herb: Experiment with your favorite fresh herbs! This is an easy change that will make a world of flavor difference. Two of my favorites are fresh basil leaves and fresh cilantro (NOT together!)

  • Dan

    Won’t be able to make the seminar…


    Here is the really, really ridiculously good Paleo Chili recipe. A great recipe that is tweakable:

    6 slices of uncooked bacon, cut into small pieces
    2 celery ribs, chopped
    1 green pepper, chopped
    1 red pepper, chopped
    1 medium spanish (yellow) onion, chopped
    3 14oz cans diced tomatoes (Be careful which ones you buy– there are a lot of store-bought varieties contained High Fructose Corn Syrup or added sugar. The Del Monte with the Zesty Jalapenos did not have added sugar)
    1 15oz can tomato sauce
    1 1/2 lbs ground beef
    4 cloves of garlic
    2 teas cumin
    2 T chili powder
    1 teas. smoked paprika (or more to taste)
    1 T unsweetened cocoa powder
    1 teas. Oregano
    3/4 c. beef broth
    • First, cook bacon in a large skillet on medium-high. You want it to be brown and slightly crispy, but not burnt to a crisp (if you don’t cook it enough, it is going to be overly rubbery in the chili).
    • Remove cooked bacon from skillet, and drain on paper towel, reserving bacon fat in a separate container.
    • Toss chopped vegetables with 1 Tablespoon of greasy, delicious bacon fat and cook in separate, large skillet on medium-high. Do not overcrowd the skillet–if you have to, cook a little bit at a time. You want your veggies to soften slightly and the onions to become translucent.
    • While all of that is going on, throw another Tablespoon of bacon fat back into the skillet you cooked the bacon in, and start browning your meat along with your garlic. Again, do not overcrowd the skillet. You want to brown the meat, not steam it.
    • Remove meat from skillet with a slotted spoon and mix with bacon pieces in stock pot (mine is 6 quarts), then add cooked vegetables, along with the canned tomatoes and sauce. Then add your spices.
    • Bring the whole mess to a boil for a few minutes on Medium, then reduce to Low, partially covered, for at least a few hours to let the flavors develop. This is flavor-developing thing is kind of important, and critical in the chili-making process.
    • Depending on how awesome you are, garnish the finished product with additional bacon crumbles.

    My notes:

    Spices: I used a shit load more cumin and chili powder — 1/4 c. of each, and then sprinkled more on top to taste. I also used cayenne pepper to taste as well.

    Vegetables: I only used red pepper and onion. Celery is mushy and disgusting in chili (Really, it’s only good for sopping up left-over buffalo wing sauce and blue cheese dressing.) Any kind of pepper can be added, depending on your heat tolerance. I prefer jalapenos, habaneros and serrano peppers.

    Cooking: I used a crock-pot on high for 3 hrs.

  • Kevin

    Tai, count me in for the Town Hall

  • Ray

    Here is something I made last night. Pretty quick and not too bad.

    Half a bag frozen Uncooked Wild Blue Shrimp from Trader Joes
    Half a bag frozen Stop Light Pepper Strip mix from Whole Foods
    1/4 bag (about 4 oz) frozen chopped spinach from Whole Foods.

    1. Steam shrimp until cooked (til they turn pink and curl up). The shrimp had their tails on, so I had to go about cutting the tails off after cooking.

    2. Heat olive oil and a small amount (not quite a tablespoon) of bacon grease (adds just a bit of flavor) in a medium skillet.

    3. When oil is warm, throw the spinach, peppers and shrimp into the skillet. Cook until most of the moisture has evaporated (the mix should look moist but not dried out). Season to taste and eat up.

    I made this up on the fly last night and turned out pretty satisfying. I’m pretty sure that’s all Paleo.

  • Emily and Jeff

    We will be there on Monday, too

  • Oliver

    Count me in!

  • Angelina

    I knew I should’ve checked the workout this morning! I definitely don’t have ‘dress warm’ clothes 🙂

  • Erik Herick

    We’re in for Monday’s Nutrition bonanza!

    *** Banana-Chocolate Smoothie ***
    — 1 Banana
    — 1 Tbs Cacao Powder (99-100% Cacao, Unsweetened)
    — 1 Tbs Raw Honey
    — 1 Cup Ice
    — 1/4 Cup Coconut or Almond Milk
    — 1/4 Cup Cold Water

    Mix in your blender and enjoy.

  • I get to hang out in a gym all day, throw chalk on folks I like and play with my food for a living. Life is too good NOT to share!

    So here’s the deal, I want you all at the Performance Nutrition Town Hall Meeting but you MUST send me your questions in order to get in. That’s the price of admission, you need to get INVOLVED. or you can give me $40 bucks. Free email, or forty samolians. Really, no questions, no entry. So here goes, chef@cfrubicon.com is where you want to buy-in, and PLEASE RSVP at our FaceBook Page: http://www.facebook.com/CrossFitRubicon?v=app_2344061033&ref=sgm#!/event.php?eid=145130945544875&index=1

    … did I mention you have to pay it forward? Give what ever you might learn to someone else, ask nothing of them but there commitment to themselves.

    See you monday,

    Eat like it’s a sport!


  • Jeff

    Homemade trail mix
    Since most trail mix has both salt and peanuts I make my own.
    Dried fruit

    The best place I have found to buy dried fruit (no sugar added) is Costco. They sell a 35 oz bag for about $8, which is half of anywhere else. They also have raw almonds and walnuts for about half the price of whole foods. Obviously their raisins are a good deal as well. I really love Costco if you hadn’t guessed.

    Mix all the ingredients together and bag them up, an easy and portable snack. If you are trying to incorporate more fat into your diet I would add more nuts that friut, also go easy on the dried fruit since it is really only good in moderation. Also it takes some getting used to (from a digestion point of view). Anyway, I really like eating this stuff and its super easy to carry all day.

  • BJ

    Lorena and I are going to the town hall

  • Ladybug724


    Almond Crusted White Fish
    15 oz Tilapia
    1/4 cup Almond Meal Flour
    1 tbsp Extra Virgin Olive Oil
    1 tbsp Garlic Powder
    1 tbsp Onion Powder
    1/4 cup Lemon Juice

    Mix dry ingredients. Cover fish with lemon juice. Pack spices onto fish. Add olive oil to pan. Add fish to pan at medium heat. Cook on each side for about 4-5 minutes. Top with extra squirt of lemon juice.

  • Lauren



    1 Jalepeno pepper
    1 tsp ground cumin
    2 Tbs minced fresh cilantro
    1 Tbs lime juice
    2 Tbs EVOO
    2 pounds flank steak, pounded thin with meat tenderizer tool

    Combine pepper, cumin, cilantro, lime juice, and oil in a small container. Put steak in a large flat dish and pour mixture evenly over top. Marinate in refrigerator for at least two hours.

    Preheat oven to broil or ignite the grill. Broil or grill for ten minutes, turning at the halfway point. Remove from heat and tent with foil for five minutes.

  • Lauren

    PS – Tai…count me in for Monday night!

  • Erik Herick

    Saturday food review…

    “Trader Joe’s Roasted Seaweed Snacks”

    I know, these seem disgusting, but they taste a bit like a sushi wrapper. At $0.99 for a package of approximately 50 paper-thin snacks, they are an easy, low-cal, low-carb snack. Crunchy and a sea-salty, they work well as seasoning when you break them up and sprinkle them over eggs or a salad. I usually eat them like potato chips.

  • Lorena

    For those of you with a sweet tooth. I found some paleo friendly butters that satisfies my cravings when fruit is not enough. Have it in moderation like you do with honey.
    Dutch Market in Germantown has pumpkin butter and apple butter without any sugar added. After two weeks without trying any complex sugars these butters taste very sweet. Also, they have a mustard/onion powder that I use to make marinade and dressing.

  • Jeff

    This stuff goes great on meat or chicken. Never tried it on fish though…
    Chimichurri Recipe
    1 cup firmly packed fresh flat-leaf parsley, trimmed of thick stems
    3-4 garlic cloves
    2 Tbsps fresh oregano leaves (can sub 2 teaspoons dried oregano)
    1/2 cup olive oil
    2 Tbsp apple cider vinega
    1 teaspoon sea salt
    1/4 teaspoon freshly ground black pepper
    1/4 teaspoon red pepper flakes

    Finely chop the parsley, garlic and oregano. A food processor works great for this. Add in the the rest of the ingredients and serve right away. Use as a marinade or as a sauce.

  • Erik Herick

    Sunday’s Food Review

    It can be difficult to socialize with non-Paleo friends and family, especially when gathering at a Chinese restaurant. Although difficult, it’s not impossible. Order only the essentials:

    Simple Paleo @ Chinese Restaurant
    — Steamed Beef
    — Steamed Broccoli and Mushrooms

    The taste is a bit bland, but it satisfies one’s appetite. (Just ignore all of those awesome tasting sauces and fried foods on everyone else’s plates.)

  • Ladybug724

    As Eric mentioned, we went to a Chinese restaurant today for a family lunch. I ordered:

    Steamed shrimp
    Steamed broccoli and mushrooms

    Mine wasn’t as bland as his (I think shrimp tastes better au naturale than beef), but it could have used some Mrs. Dash! We’re trying to come up with a Paleo-friendly sauce or spice blend that can be taken with us to a restaurant and put on steamed entrees to enhance the flavor. Stay tuned for that.

  • Tony Giampapa

    This recipe actually fooled me for a minute and I thought I was actually eating bread. It’s pretty damn good.

    Banana Bread

    2 cups Almond Meal
    1/2 tsp baking soda
    1 tsp baking powder
    1/2 tsp cinnamon
    1/2 cup water
    2 eggs
    2 bananas
    1/4 cup honey
    1 tablespoon vanilla

    Mix dry, mix wet, combine. Put in a loaf pan and bake on 350 for 30 mins.

  • Tony Giampapa

    I lied in the recipe above, it actually needs to bake for close to 50 mins.