Monthly Archive for: ‘April, 2012’

  • Monday 04/30/12

    Prep for workout


    CrossFit Total

    The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
    The first attempt would be a weight you know you can do for a heavy set of three.
    The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt.
    And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”
    Mark Rippetoe, CrossFit Journal Issue 52, December 2006

    Scale / sub as needed.  Post total time to comments

  • What’s In Your Fridge?

    What’s in your fridge? More importantly, does it support a healthy Paleo lifestyle? When it comes to eating well, having the basics in hand and ready to go can make a huge difference to your success.

    Once I started down the path of quick meals (i.e. things that weren’t prepackaged, processed food-like ‘stuffs’ and didn’t come through my car window!) – it seemed like this was a natural for some CrossFit mentality thinking … hmmm. Think about it – you warm up, you get ready by setting up for your WOD (load up your bar, grab a med ball or jump rope or box) before the clock starts, you don’t want to waste time during the WOD doing that.

    With CrossFit, cooking and life, efficiency is a good thing.


    So I thought I’d be cute & come up with some snappy little title like

    Kitchen WOD


    Cooking WOD

    Only when I Googled them, I found out I wasn’t so creative, some else had used both of these – the CrossFit journal used Kitchen WOD to describe what I was thinking about … and Melissa from the Well Fed cookbook uses Cooking WOD to describe  this process as well … so it’s good to know we’re in good company!


    Shop / Prep / Clean / Chop / Go

    With prepping a pile of veggies, fruit & meat for the week ahead, the added bonus is that you know you’re hitting good nutrition: at least 2-3 servings of vegetables, some quality protein, plus one glance in your fridge & you know where you’re at with supplies or what’s on hand for breakfast, lunch or dinner. You’ll never be far from a good meal either.



    Eating lots of veggies, some fruit and meat = salads, stir fries and veggie sides to go with meat throughout the week. After you grocery shop, get to work and wash, chop & containerize the veggies (and yes Randy, containerize is a word according to You’ll want to do your veggies in stages – things that are soft (think tomatoes, cucumbers, etc.) you’ll only want to chop enough for the next few days and repeat this later in the week. For the hard veggies (carrots, celery, broccoli, etc.), you can chop all at once (and put it in water for carrots & celery) and you’re ready to go for a week.

    I also buy the big bags of frozen berries at Costco (they’re cheaper right now frozen rather than fresh) & then portion out into either Ziploc bags or glass containers in the freezer for the week ahead. If I didn’t do this, I’d end up with one of those giant ice blocks in the freezer that we never end up eating plus the smaller containers make them easier to take to work or work into a meal as they’re ready to go!



    Whether it’s grilled or baked or in a crock pot, I cook multiples of servings of meat at once. This means I have the raw materials (and I don’t mean raw meat!) for lots of kinds of dishes. Once it’s cooked, just package it up and stack it in the fridge and you have a base for most any meal.

    • Cooked meat can be served “diner style” with veggies on the side
    • or diced for a stir fry
    • or just have “Piles” – saute cabbage or broccoli or green beans with some kind of ethnic seasoning then pile the meat on top.


    Too Much?

    If you’re not up to the veggie prep, the next time you turn on the oven, think about having a Baking WOD and put in a couple of sweet potatoes instead of one, put ALL of the bacon on a cookie sheet, bake all of the chicken breasts you got in the package or get out the muffin tin and make a dozen of the scrambled egg muffins for breakfast (or dinner) for the next week.

    Or start simple and do one thing and boil up a dozen eggs for this next week.

    What can sustain you and keep you from falling off the wagon & going under the wheels is prepping food in Advance  – when everything is prepped for a great meal, you move from cooking to assembly and you’ll have NO excuses for not eating well.

    There are no hard and fast rules to a lot of cooking, so if you find something that works and it’s faster or healthier, as Nike says “just do it“.


  • It’s Goodbye Again …

    Colorado Bound …

    While we will miss her ever present smile and get ‘r’ done attitude, there is great excitement for Tamra Gregory, who recently accepted a job in Centennial, Colorado and will be leaving us this next week.

    Tamra, we expect to hear all about your new adventures via Facebook – and don’t forget to tell us about your new CrossFit exploration as a little research has found that there are at least two CF boxes in your part of Colorado!

    I like the dreams of the future better than the history of the past.
    ~ Thomas Jefferson

    Belated Goodbye …

    The closure of the Kimberly-Clark plant here in Everett meant a job search started for Dennis BoylonThe great news is that he’s now in a new job in Longview – Congrats Dennis!  The sad news is that we’ll only get to see Dennis on the occasional Saturday when he travels our way. We wish you the best and keep those elbows up!
    May you have warm words on a cool evening, a full moon on a dark night, and a smooth road all the way to your door.
    ~Irish Toast

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