PR City

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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After my not-so-great performance at the ZOOMA 10K, yesterday’s CrossFit workout was exactly what I needed to feel better.

Workout

After a warm-up (squats and deadlifts), we went right into the Strength part of class, which was 35 minutes to find our 1RM. I partnered with Kerrie, and I worked my way up to 195 pounds, which was a 15-pound PR! Obviously, I was pumped. Kerrie, being the beast that she is, did a 215-pound back squat! #beastmode

back squat CrossFit

“Diane” was the Workout of the Day. I’m still working on my Handstand Push Ups (HSPUs), so I mixed it up with HSPUs and Hand-Release Push Ups, which was the modification for the workout.

For time:
“Diane”
21-15-9
Deadlift
HSPU

RX: Deadlift 225/155 & HSPU
Scaled: Deadlift 155/95 & Hand Release Push Ups
[7 minute time cap]

I used 125 pounds for the deadlifts and finished in 5:11, which included eight real, live Handstand Push Ups. I’ve been CrossFitting for almost 1.5 years now, and I am finally getting HSPUs, so it was a big deal for me. I was so proud of myself.

Two PRs in one day! I definitely left class with a big, ol’ smile on my face! :mrgreen:

Lunch

Once I showered, I reheated some Chicken Bacon Alfredo from the weekend. I love this recipe so much, I made it for dinner on Saturday night when I got home from Annapolis. We had all of the stuff to make it, and I was craving some creamy, cheesy, bacon goodness in a bad way, so I whipped up another batch. I was excited to have the leftovers for lunch yesterday.

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Snacks

A couple of hours after lunch, I created a Gluten-free Cranberry White Chocolate Chip Cookie recipe for Health, which turned out so incredibly well. These cookies are soft and chewy with tons of dried cranberries and white chocolate chips mixed in. I can’t wait to share the recipe next week. Obviously, I needed to sample a couple of them to make sure they were an acceptable recipe!

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Right before dinner, I snacked on some watermelon chunks.

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Dinner

Last night’s dinner was a good one””easy, simple, delicious””and inspired by this recipe for Huevos Rancheros. And the best part: it only required 5 ingredients. The chorizo and Rotel have so much flavor, you really don’t need anything else.

  • 1.25 pounds ground chorizo
  • 1 large green bell pepper, chopped
  • 1 large yellow onion, chopped
  • 1 can of Rotel
  • 4 eggs

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Fun fact about green peppers: Green peppers have as many antioxidants as the other varieties. I had no idea! You can save money buy buying green ones instead of more expensive red, yellow, or orange peppers or you can put that savings toward organic peppers since conventionally grown ones usually have a high level of pesticide residue. [Fun fact from Health, June 2013]

Making this dinner was super easy and you can cook it all in one pan. Love that. Here’s how to make it:

Start by sautéing the peppers and onions in olive oil.

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Add chorizo and break it up with a fork.

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Pour in Rotel.

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Mix everything together and cook on medium heat for 5-10 minutes until veggies begin to soften and juices from the Rotel cook off a little.

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Finally, use a spoon to make holes in the mixture where you’ll crack the eggs to cook them. Allow the eggs to cook for a few minutes””you’ll want the whites firm and the yolks runny.

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Tada! A delicious dinner in no time at all! I am definitely adding this recipe to my What Should I Make For Dinner post for future reference!

dinner_pug_face

Health News & Views

Meetings, errands, carpools”¦ the work week tends to be a big blur, which leaves you tired and exhausted come Friday night. Instead of letting the work week grind ruin your weekend, try some of the easy tips below to streamline your weeknights. Your sanity will thank you!

7 Tips to Streamline Your Weeknights

Question of the Day

Have you set a PR lately? If so, please share! Brag away, baby!

P.S. Tomorrow night the Ellie Fund is hosting its 7th Annual Kelley for Ellie Fashion Show, which will be held at The Fairmont Copley Plaza. Tickets can be purchased at elliefund.org/events. All ticket and event proceeds benefit the Ellie Fund.

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75 Comments

  1. I’m super proud of my 2:20:28 PR at a 1/2 marathon this weekend! (my goal was a sub-2:20, but I’m still proud- I’ll get it next time.)

  2. Yey! Congrats on your double PRs!!!

    It has been over a year since I have been able to race and this weekend I was so thrilled not only to get to race, but set a 10k PR and come in second for women! I can’t even believe I just typed that!

    Oh and the Huevos Rancheros look so good and easy!

  3. Congrats on all the PR’s! That is so awesome. I’m jealous of your HSPU’s I’m still pretty far off from them…someday I’ll get them 😉

  4. I haven’t set a PR recently but I did just commit to running my first marathon! Does that count? 😉 And I need your work week tips, I could utilize my time so much better Monday-Friday!

  5. Ha nothing like a bit of bragging! 🙂 Well done!!! I did 13km in 63 minutes yesterday which was a PR 🙂 Delighted seen as it was so damn hilly! Cookies look amazing btw!

  6. A few of weeks ago I ran my first (nonstop) 5k, delighted with myself and doing it every weekend now. I didn’t think I could run that long but hey, turns out I can 🙂

    The cookies look yum, looking forward to the recipe!

  7. I struggle with a LOT of skills in Crossfit (T2B? Don’t even get me started. In fact, any skill using the pull up bar is my weak point), but HSPU have always been my strong point! I LOVE them, and I get pumped every time they are on the board. I did Diane not too long ago, and I got a great time because HSPU and deadlifts are my two best skills!

  8. Great PR! Its interesting to see how other boxes modify things. We modify hspu to on a box. Which I am still working on with one abmat (so a bit far away from the wall) but I am ok with that. No PRs for me lately due to an injury just focusing on eating right and getting better. Also, great job on the 10k even if it was not your best, its still a 10k!

  9. I’ve only been at CrossFit for 2 months but I did a 65# push jerk Friday. I was really pleased because I went in with a goal of 60#, since I am still in the 50s for strict presses and push presses. I know it’s not a lot in the CrossFit world but I was really happy!

  10. Awesome work on your PRs!! I’ve hit a few CrossFit milestones myself, lately!

    225# deadlift for a 5RM
    160# back squat for a 5RM
    and… my very first kipping pull up!! That puppy was 8 months in the works 🙂

  11. Even though I didn’t PR at the Zooma Half on Saturday (I came close though!), it was my best race since having my daughter 4 1/2 months ago. So I am considering my 1:48:27 my “I just had a baby PR”. 🙂

    Thanks for the great recipes! I make so many of them!

    1. and I Pr’d on my deadlift this weekend, 1 rep max at 165.. that’s almost 4 months of cf!

  12. I added 5# to my power clean 1RM. and I also did the most double unders ever in a WOD, with minimal whip marks :p

  13. I think that recipe looks right up my alley and great job on your CrossFitting!! lol I haven’t done any races since I did three 5k’s back in March so I’m ready to get running again 🙂

  14. Way to go! Two PRs in one day?! Glad you had excellent recipes to celebrate the day with. I can’t wait to try those huevos rancheros. It’s my sister’s favorite meal, so maybe I’ll surprise her?

    In regards to the PRs, I did my second half marathon in Green Bay just a few weeks ago and beat my first half marathon time by *6 minutes*!!! I almost cried at the finish line like a big baby, but then remembered they were taking finish line photos. No one needs to have photographic evidence of a teary race face!

  15. Congrats on your PR’s! I love getting PR’s, my latest would be when we went trail running I made it up the damn hill, 15% grade, while running no walking!! I was so proud!! Your dinner looks amazing! I love adding egg to things, it makes it so much better!

  16. This has been a great PR week for me so far at CF. I got my first rope climb, and got a PR 1RM deadlift of 170#. I was also soooooooooooo close at my first kipping pull up today. Maybe I’ll have a third PR by the end of the week and 🙂

  17. I’m not quite sure if it counts b/c of the short course, but I came in three minutes shorter at the Zooma Annapolis half than the first time I ran one back in 2009. My original goal was 9 minutes shorter but that just didn’t happen…next race will be at a different time of year on a flatter course haha

    I chickened out on saying hi to you gals at the mocktail party!

  18. Ok, def adding the heuvos rancheros to my recipe list, that looks awesome! Congrats on the PR’s!! HSPU’s are one of my nemesis, but back squats are my fave. I just PR’d two weeks ago at 225! The only lift I’m crazy proud of 🙂 My deadlifts are horrific. Ugh.

  19. Good for you! I know how great PR’s feel. I’m still pretty new to CrossFit so I’m earning a lot of them. I did 2 reps of 125 front squat yesterday so I was pretty proud of that. 🙂

  20. Hey Tina! I know you have stomach problems, as so do I. My doctor informed me peppers are great, but to always avoid the green ones because they are harder on the stomach and not easily digested compared to the red/yellow ones. I know i found my stomach better from not eating the green ones…just thought i would pass along 🙂

  21. OMG that Chicken Bacon Alfredo recipe looks awesome! I cannot wait to try it, and I even have all the stuff to make it at home, yay!

  22. Yum!! Those cookies and your dinner look so good!
    Great job on your two PR’s. Glad you are seeing obvious and tangible results from CrossFit!
    I PR’d in a full marathon recently. I had a goal to break 3:40 and I broke it by just over one second!

  23. Have you tried inverted push-ups off a box as a modification for HSPU? That’s what I did before I could get HSPU.. Seems like it helps with being upside down vs hand release push ups? Just a thought.. Congrats on the PR! HSPU are my fave 🙂

  24. I did a backwards Fran yesterday so instead of 21-15-9 it was 9-15-21 and I did all the pull-ups without a band! I was so proud, I just started going without bands in WODs and it feels awesome! I did 55# thrusters so no RX yet, but hopefully soon!!

  25. BRAG – I set a PR for my half marathon time last weekend of 1:45:19 !! I felt like I was going to vomit for the last mile but I still pushed through and did it haha

  26. Wow, thank you for the post!

    I absolutely loved your “day in the life” of health and fitness. That recipe looked delicious, even though I’m a vegetarian! lol

    Those gluten free cookies looks so DELISH!

  27. No PRs here at the moment, but I’m hoping that if I can kick the crap out of this summer like I’m hoping to, I’ll have a new PR at a 10K in September or October. Loved reading this post, glad you had such an “I’m a bad-ass” day after the less-than-awesome marathon you had (although I think you’re awesome for just being at the marathon!)

  28. I set a 6 minute PR at the Steamboat Half Marathon this weekend. I went in quite undertrained overall, but healthy and feeling strong and just kicked it out. Not to mention, HELLO BEAUTIFUL OUTDOORS, what an amazing race course. I have been running on a PR high since Sunday, and am already looking for my next race — I’m thinking sea level, see what my high altitude trained lungs can do :).

  29. I love when you have recipes that can all be cooked in one pan because I’m the slackeriest cook on the planet and I hate dishes. Also, good to know about green peppers because that’s my favorite pepper flavor!

  30. Congrats on your double PR!! Hear you on the HSPUs – only recently did I learn how to kip them, so now I can do that and work up to legit ones without using the kip! I’m with you – it’s a big deal. 🙂

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