• Kettlebell WOD + Paleo Pad Thai

    September 5, 2012

    Hey, have I mentioned that I’m super excited to be back at CrossFit? Well, I am! A lot!

    CrossFit781

    Workout

    Last night’s WOD was a fun one because it was quick and intense, but also because I used a 45-pound kettlebell for it— my first time ever using this weight in a workout!

    WOD:

    3 rounds for time of:

    8 BB Front Lunges
    16 BB Roll-outs
    24 Russian KB swings

    Rx: (135, 95) (70, 53)
    L2: (115, 75) (53, 45)
    L1: (95, 65) (45, 35)
    Beg: (75, 45) (35, 25)

    I’m telling ya, these rest days are really paying off! I also used 75 pounds for the lunges, which might not seem like a lot of weight for 8 (total) front lunges, but my legs were screaming for mercy on the final round!

    KettlebellsCrossFit

    Action shot! (I think I’m leaning back too far; I need to work on that!)

    * Post edited to add a similar photo with better form. Still not great, but better.

    And here’s a workout for you inspired by yesterday’s WOD:

    For this workout, you’ll complete 3 rounds of the following exercises for time: 8 alternating front lunges (be sure to pick a challenging weight), 16 Jackknife Sit-ups, and 24 Russian Kettlebell Swings. If you don’t know how to do Jackknife Sit-ups and/or Russian Kettlebell Swings, click on the links for a video, which demonstrates how to do them. Russian Kettlebell Swings are different than “traditional” kettlebell swings because you only swing the kettlebell to chest height.

    Dinner

    Last night’s dinner was Pad Thai from Well Fed: Paleo Recipes for People Who Love to Eat, and it was so, so, so tasty! Really awesome recipe—it only took about 20 minutes to make (once the spaghetti squash and chicken were cooked), and it was super filling. I also loved the flavors!

    IMG_1229 (750x563)

    As you know, I’m working with the PR people who are helping spread the word about Well Fed, so I asked them if I could share the Pad Thai recipe on CNC and they agreed, so ENJOY! It’s a good one!

    PaleoPadThai

    Ingredients:

    • 1 batch Sunshine Sauce (recipe follows)
    • 2 large eggs
    • 2 teaspoons coconut aminos
    • 2 teaspoons plus 1 teaspoon coconut oil
    • 1/2 medium onion, thinly sliced (about 1/2 cup)
    • 1 cup snap peas, thinly sliced lengthwise
    • 2 cups roasted spaghetti squash
    • 6-8 ounces grilled chicken, diced

    Directions:

    Crack the eggs into a small bowl, and use a fork to scrambled them with the coconut aminos. Heat a large skillet over medium-high heat, about 3 minutes. Add 2 teaspoons coconut oil to the skillet, and when it’s melted, pour in the eggs and let them spread like a pancake. Reduce the heat to medium and over with a lid, letting the eggs cook until they’re set and beginning to brown on the bottom, about 3-4 minutes. Flip and lightly brown on the other side. Remove the eggs from the pan and cut into strips with a sharp knife.

    Using the same pan, increase heat to medium-high and add 1 teaspoon coconut oil to the pan. Saute the onion and snap peas, stirring with a wooden spoon, until they’re crisp-tender, about 2 minutes. Add the spaghetti squash, chicken, and cooked egg to the pan and, stirring with a wooden spoon, cook until heated through, about 3 minutes.

    Add the Sunshine Sauce to the pan and stir-fry until everything is well-blended and hot. Divide among two places, sprinkle with (optional) garnishes (chopped toasted cashews or almonds, sunflower seeds, sliced scallions, minced cilantro, a squeeze of lime juice), and dig in.

    Serves 2

    Sunshine Sauce

    Ingredients:

    • 2 tablespoons lime juice
    • 1 clove garlic, minced (about 1 teaspoon)
    • 1/2 teaspoon crushed red pepper flakes
    • 1 tablespoon coconut aminos
    • 1/4 teaspoon powdered ginger
    • 1/2 teaspoon rice vinegar
    • 1/4 cup sunflower butter (no sugar added)
    • dash of cayenne pepper (optional)
    • 1/4 cup coconut milk
    Directions:
    Place all ingredients except the coconut milk in the bowl of a food processor and whirl until well blended. Scrape down sides of the bowl with a rudder scrapper, then add the coconut milk. Process until it’s blended and smooth. Store covered in the fridge.

    Speaking of Well Fed, be sure to enter my giveaway to win 1 of 3 copies up for grabs!

    Boston 13.1 Marathon Giveaway

    Thanks to everyone who entered to win an entry to the Boston 13.1 Marathon! Here are your winners:

    Nikki

    I was thinking about signing up for this race as training for my first marathon in October, the price was a little steep so this would be a great opportunity to run it! I also have a few pairs of sneakers to bring to donate.

    Lisa

    Pick me! Pick me!! This is the perfect race to kick off my half-marathon season! Scheduled to run 2 others in October and have been searching for a half-mary to run in Sept! This is perfect timing! Would love to run this one!

    Congrats, Nikki and Lisa! Please email me at tina@carrotsncake.com to claim your race entries!

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    { 3 comments… read them below or add one }

    Tricia November 18, 2012 at 6:41 pm

    This is amazing! We just had it for dinner and subbed shrimp for the chicken, definitely will be repeating this!

    Reply

    Brittany July 1, 2013 at 11:33 pm

    About how much is a bottle of coconut aminos supposed to cost? I feel like $12 is too much for 8 oz…

    Reply

    Amanda July 30, 2013 at 7:51 pm

    I made this (with some small alterations) and it was fantastic! Thanks for the recipe!

    Reply

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