Tag Archives: Paleo

PR, PR, PR!!!!!!!

15 Jan

We’re a few days in the Ravage and it is awesome!!!!  RRCF already feels like family, but now we’re coming even closer through motivation, inspiration and just supporting each other.  Tonight was one of those nights I’ll always remember.  Our WOD tonight was CrossFit Total.  We maxed out on back squats, press (no push!), and deadlifts.  We worked up to find our max, but could only attempt our max three times.  Once you maxed out on each movement, you totaled all three movements – which equals your CrossFit Total.  There were some amazing totals tonight!!!  Everyone is working so hard and giving it over 100% and it feels amazing to be a part of it!


I hit some PR’s tonight!  Eeeek!!!  I hit 170 pounds on the back squat, 65 pounds on strict press and 205 pounds on the deadlift.  It feels good to be eating right and hitting it hard at RRCF!


Now to the next few months of the Ravage and beyond!

Fletch’s Stuffed Bell Peppers, Paleo Style!

13 Jan

Man, it feels good to be in 2013.  New year and a fresh start on my eating habits.  From earlier posts, you know the Ravage kickoff was yesterday (Saturday, Jan. 12).  I also start my 30 day cleanse tomorrow!  I’m nervous, excited and anxious about the cleanse.  I keep telling myself it’s only 30 days, but then again IT IS 30 DAYS!!!!  To kickoff my own “Ravage” and 90 days of Paleo, I cooked my own version of stuffed bell peppers.  They turned out pretty tasty and thought I’d share with y’all!


Fletch’s Stuffed Bell Peppers, Paleo Style!


Fletch's Stuffed Bell Peppers











5 tomatoes, chopped

4 large bell peppers

1 – 1.5 pounds ground turkey

Seasonings:  basil, minced garlic, oregano, pepper and salt.

Preheat oven to 375 degrees.

I made my own tomato sauce, here’s what I did (I can only tell you because I didn’t measure a darn thing)!

Add the chopped tomatoes to a food chopper to puree.  Once “pureed”, add to a medium size pot.  Season with oregano, basil, minced garlic, pepper, a little salt.  Cook over medium heat until the sauce turns a dark red color.

Be sure to have the sauce cooking before preparing the bell peppers and turkey.

While the sauce is cooking, brown the ground turkey.  Season the turkey with basil and pepper.  Once the turkey is done, you can add the sauce.  Cook the turkey and sauce on low-medium heat until you’re satisfied.  🙂

To prepare the bell peppers (prepare them while the ground turkey is cooking), cut the stem/top out.  Pull as many seeds and membrane out of the peppers.  Rinse the peppers until all the seeds are removed.  Cut each pepper in half and remove more membrane, if needed.  In a stock pot, add about 2 inches of water.  Add halved bell peppers and steam over high heat until peppers are tender, but not softened.  Remove bell peppers and place on pizza pan or cookie sheet.

Stuff bell peppers with meat and sauce mixture.  Cook in oven for about 15-20 minutes.




Ah, the Ravage.

12 Jan

RRCF’s definition of Ravage = to activate, intensify and destroy.  We kicked off the Ravage today with a series of events, before photos and weight log-in.  The Ravage will last 90 days, but the true intention of the Ravage is to show RRCF CrossFitters just how changing your life outside the box (nutrition, etc.) can maximize your performance inside the box plus gain the results you’ve been working hard for:  losing weight, maintaining weight or gaining muscle definition.  Our coach, Josh, said at our event, “Battle Outside the Box” that we spend just a few hours inside the box compared to the time outside the box – so it’s time to fix the problems outside the box!  He also mentioned we bust the WODs, but still complain about not achieving the results we’re looking for, which means there are problems “outside the box.”

I’ll be the first to admit that I haven’t stuck to a true Paleo lifestyle since the summer.  When I first started CrossFit in December 2011, I ate Paleo and lost 30 pounds pretty quickly plus my WODs were much better.  I’ve improved since last year, but I don’t believe I’ve improved at the rate I would have IF I stuck to Paleo.

For the kickoff today, we started the event with a timed one mile run.  I was able to complete the one mile in a little over 10 minutes, what?!?! what!?!?!  I’m super excited about it, especially since I couldn’t exactly run a year ago.  After the one mile run, we paired up with a team-mate and my team-mate was Cat.  She is amazing!  Total beast!  She did Rx and  I did scaled.  All the stations were numbered and there were two movements per station (1 rx female, 1 scaled female, 1 rx male and 1 scaled male) with all weights preset.  There was a judge at each station to log your info.  You were to complete each movement per station, as many reps as possible, in one minute.  The movements were:  kettle bell swings, hand stand push ups, deadlifts, front squats, clean and jerks, push press, snatches, back squats, ring dips and pull ups.  After all this was done, we finished our last event with a 400 meter run.  Needless to say, I was exhausted after the three events!

The stats recorded today will be a comparison for what we can do 90 days from now.  Pretty exciting, huh?

Starch, Carbs and Grain

29 Dec

Two days until the end of 2013 and…

…Granny’s got bread in da house!!!

CrossFit Problems.


Rub some bacon on it…

25 Dec

Today’s CrossFit Problems…

…bacon, bacon, bacon!


Merry Christmas, y’all!


25 Sep

I took a week off CrossFit.  It was strange not going to the box after work every Monday, Tuesday and Thursday – but it was nice to cook my son his favorite foods.  Even though my coach suggested I keep my eating clean, I didn’t.  I ate bad – real bad.  My work out struggled tonight because of it, but I hit up Publix after the WOD and bought some Paleo-friendly items for snacks and meals.

My next 5k will be here soon.  I am sort of nervous about it.  I would like to run the entire 5k without stopping, but I’m thinking that isn’t possible.  I’m trying to stay positive, but darn – running is so hard for me.  I’ve got the shin splints figured out, but now I need to master my breathing.  I breathe so hard when running that I feel embarrassed when someone runs with me.  I have been known to hold my breath while someone passes so they can’t hear my breathing…ugh.  Reading this makes me realize this yet another hurdle to jump over and conquer.  It’s going to take time, but somehow – someway – I’ll make it.

Girls of CrossFit.

25 Jul

Soooo this hilarious video is making the rounds on Facebook. Take a few minutes and watch.



Yup, I’ve heard and said quite a few since starting my journey at RRCF.

I need more chalk.

Anybody have a hair band?

Wait, guys, I gotta pee!

Is the WOD up?

When’s the WOD gonna be up?

Is this Paleo?

What?!?! It’s my cheat meal!

Guys, I think I’m gonna puke! Ok, I’m fine!

Oh and I’m so glad Josh and Wes have spent EXTRA time teaching us out to “exit” the band properly.

I hope y’all enjoy! I know I did. 🙂


12 Jul

I postponed my start day of the 24 Day Challenge from today until tomorrow.

I was unable to prepare properly yesterday and for the challenge it is good to prepare for meals ahead, especially for the first 10 days. I stopped by the store after tonight’s WOD to pick up a few things. Tomorrow’s meal will consist of chicken breast, peppers, squash and zucchini.

I have also decided to track my weight on day 1 then again on day 10. I’m hoping lose at least 5-7 pounds in the first 10 days.

Here’s to a successful 24 Day Challenge!

Paleo: Mexican Flank Steak

10 Jul

I made this delicious recipe last week.  It has definitely made my list of top Paleo recipes.  Publix was slap out of Flank Steak, but I used Flap Steak instead – it was still delicious.  I found the recipe on my Paleo App.  Try it out and enjoy!

Mexican Flank Steak

Recipe Ingredients:

1.5 pounds flank steak (flap steak)

4 garlic cloves, finely chopped

2 jalapeno pepper, finely chopped

1/4 cup finely chopped cilantro

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon oregano

Pinch, cayenne pepper

2 limes, juiced

1 orange, juiced

8-12 ounces beer (or beef broth – I used beef broth)

Cooking Instructions:

Slice the steak on the diagonal into thin strips.  Combine all ingredients in a large ziploc bag or in a shallow dish (meat should be completely covered in liquid).  Marinate in the refrigerator for at least 3 hours.  Take out and drain off the marinade.  Lightly salt the steak.  The meat can be cooked in a skillet with coconut oil or grilled.  Cook 3-6 minutes on each side for medium-rare.  Makes 6 servings.

If you know me, I added some ingredients.  🙂  I sauteed a red, green and yellow bell pepper for a few minutes prior to cooking the steak.  I added the steak to the hot skillet, cooked for a bit and then topped with the bell peppers.  I cannot explain to you how delicious this dish is!  I served it with mashed sweet potatoes and green beans.  Oddly enough, all the tastes blended well with each other.