crossfitters:

Congrats Camille!!! The Champion Crossfit Games 2014

Is it wrong that I teared up as if I was watching a Halmark commercial when I saw Camille’s reaction? I am so happy for her.

#ihaveissues

Paleo Buffalo Shepherds Pie 

This ones a keeper. Just made it up. Got the idea to put hot sauce in my ground turkey from Paleomg. 

Ingredients: 
1lb ground turkey
Handful Cherry tomatoes, halved 
1 Cup of spinach 
2 tbsp Bacon fat, split
Hot sauce to taste
Minced garlic
1 head of cauliflower 
Salt and pepper to taste 
Garlic salt 

Sauté turkey, spinach, bacon fat, minced garlic and tomatoes. Drain extra water once cooked. Add hot sauce. Simmer. 

Steam head of cauliflower. Then blend it with bacon fat and seasonings. 

10-15 minute dinner. I like. Easy, clean and tasty. 

6oz of meat = 4 blocks protein, 1 block fat (veggies in this are negligible for carbs)

1.5 cups of cauliflower mash = 1 block carbs, 1 block fat

Can you believe 1 entire head of cauliflower is only 3 blocks? And I had a third of it. And I’m stuffed! 

I estimated the bacon fat per what normally comes off of a number of slices. 2 slices is 2 blocks of fat - if your protein doesn’t have fat. So I estimated from there. 

And now I need to find the rest of my macros elsewhere.

Paleo Buffalo Shepherds Pie

This ones a keeper. Just made it up. Got the idea to put hot sauce in my ground turkey from Paleomg.

Ingredients:
1lb ground turkey
Handful Cherry tomatoes, halved
1 Cup of spinach
2 tbsp Bacon fat, split
Hot sauce to taste
Minced garlic
1 head of cauliflower
Salt and pepper to taste
Garlic salt

Sauté turkey, spinach, bacon fat, minced garlic and tomatoes. Drain extra water once cooked. Add hot sauce. Simmer.

Steam head of cauliflower. Then blend it with bacon fat and seasonings.

10-15 minute dinner. I like. Easy, clean and tasty.

6oz of meat = 4 blocks protein, 1 block fat (veggies in this are negligible for carbs)

1.5 cups of cauliflower mash = 1 block carbs, 1 block fat

Can you believe 1 entire head of cauliflower is only 3 blocks? And I had a third of it. And I’m stuffed!

I estimated the bacon fat per what normally comes off of a number of slices. 2 slices is 2 blocks of fat - if your protein doesn’t have fat. So I estimated from there.

And now I need to find the rest of my macros elsewhere.

paleo recipe meal dinner leftovers zone blocks carbs fat protein shepherds pie

Anonymous asked:

/tiny baby seal scoots up to you and places a tiny flipper on your face/ i like dis /pat pat/

Unofficially CrossFit Banks Answer:

Thank you, I think. 😳 hehe

Let me rant for a moment.

My family thinks Chris and I are on a “diet”.

And that bugs me. It’s so irritating that if you eat healthy or avoid the pasta salad and potato salad and the bun for your burger and only have a small scoop of frozen yogurt for dessert, it’s a diet.

Smh.

rant food diet not a diet

13.3 because let’s embarrass myself a little more

Today’s competitors WOD wasn’t nearly as long as yesterdays, or his usual WODs, which is fine since alarms did not go off and we were late. 

CONDITIONING: Run 1 mile for time. 

Score - 6:29 (huh?!)

Apparently I can run. My GPS must have been off when I tested last weekend and got 7:50. This was a measured mile, so I trust the distance. I’m comin’ for ya Summer Meltdown. 

WOD: 13.3 

For time - (12 min cap)

150 Wall balls 14#/9’

90 DU

30 MU

Because I was not going to finish within the time cap for the DU, we gave me a 20 min cap and subbed 20 C2B to get some work in since I can’t do MU. So essentially, I did Karen in about 8:25, then got thru 41 DU before the 12 min cap. I finished my C2B with 0:54 left on the clock.

And now my quads shall die. And I will bury them next to my shoulders. Rest day tomorrow - traveling again for work. Dropping in at 8th Day CrossFit on Tuesday. They just had a member win one of the male master’s divisions, so that’s kinda cool. 

Okay, don’t hate me for saying this - but I kind of don’t want Rich to win. I like him. I just want someone else to win. And dammit I want Julie to podium. We shall see!

crossfit workout wod 13.3 metcon du run running mile training log fit fitblr fitness

Flex Saturday anyone? I may have some mini biceps coming out to play. Watch out 😆

I decided to step up my game and do one of Chris’s competitor WODs today. 

WARM: statics, dynamics (high knees, bear crawl, inch worm pushups), 3:00 jump rope work 

SKILL: 10-12 min handstand walk practice 

STRENGTH: snatch balance 3-3-3-3-3

55-60-65-70-70#

CONDITIONING: 50 strict toes to bar for time - 5:25 

Rest 10 min

WOD: for time

500m row
20 rebounding box jumps 24/20”
25 ring dips
30 burpees
1000m row
30 burpees
25 ring dips
20 BJ 
500m row 

20:59 RXd 

POST: reverse vipers 5x5

On the handstand walk, I started with my progression on the wall. I’m always able to take about 4-5 steps. As soon as I go past that point on the floor I can’t get beyond 2. I tried away from the wall as well and only got about 4-5 steps. 

Snatch balances are fairly foreign to me. I’ve done them a very long time ago and now and again, so I just stayed light. 

The strict toes to bar were tricky. It’s hard to not sway or use your momentum to get up. It’s a little awkward, but I’m happy with my time. I did sets of 5. 

The wod was long and rough but I kept a steady pace. Box jumps and burpees were steady and unbroken. The ring dips were mostly sets of five until the second round of 25. Then there was a mix of everything. My kipping is getting better on those though. 

Chris finished the ttb about :30 before me and the wod 3:30 before me. So I held my own - albeit slowly - but I was never resting ridiculous amounts. I should start doing more of his WODs. It’s always just a time constraint on my end. This took 2 hours to complete and that’s not even with the cool down. 

Anyway my legs will be jelly tomorrow, but I had fun.

Flex Saturday anyone? I may have some mini biceps coming out to play. Watch out 😆

I decided to step up my game and do one of Chris’s competitor WODs today.

WARM: statics, dynamics (high knees, bear crawl, inch worm pushups), 3:00 jump rope work

SKILL: 10-12 min handstand walk practice

STRENGTH: snatch balance 3-3-3-3-3

55-60-65-70-70#

CONDITIONING: 50 strict toes to bar for time - 5:25 

Rest 10 min

WOD: for time

500m row
20 rebounding box jumps 24/20”
25 ring dips
30 burpees
1000m row
30 burpees
25 ring dips
20 BJ
500m row

20:59 RXd

POST: reverse vipers 5x5

On the handstand walk, I started with my progression on the wall. I’m always able to take about 4-5 steps. As soon as I go past that point on the floor I can’t get beyond 2. I tried away from the wall as well and only got about 4-5 steps.

Snatch balances are fairly foreign to me. I’ve done them a very long time ago and now and again, so I just stayed light.

The strict toes to bar were tricky. It’s hard to not sway or use your momentum to get up. It’s a little awkward, but I’m happy with my time. I did sets of 5.

The wod was long and rough but I kept a steady pace. Box jumps and burpees were steady and unbroken. The ring dips were mostly sets of five until the second round of 25. Then there was a mix of everything. My kipping is getting better on those though.

Chris finished the ttb about :30 before me and the wod 3:30 before me. So I held my own - albeit slowly - but I was never resting ridiculous amounts. I should start doing more of his WODs. It’s always just a time constraint on my end. This took 2 hours to complete and that’s not even with the cool down.

Anyway my legs will be jelly tomorrow, but I had fun.

Crossfit selfie flex fit fitblr wod workout competitor fitness fitnation fitspo fitspiration strong