Hey, have I mentioned that I’m super excited to be back at CrossFit? Well, I am! A lot!
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!
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!
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.
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!
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!
- 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
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.
- 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
Boston 13.1 Marathon Giveaway
Thanks to everyone who entered to win an entry to the Boston 13.1 Marathon! Here are your winners:
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.
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 firstname.lastname@example.org to claim your race entries!