Leave It At The Door
A popular CrossFit mantra is to “leave your ego at the door”.
Come in humble. Come in with humility. Come in open minded.
The WOD is going to be a painful reminder of things we can get better at. It will be a mental test of how deep you can dig to push on and continue, and to “continue well” after possibly trying and failing.
Regardless of how strong we are, how fast we can do “Fran”; no matter if we have the top time, the biggest lift, the most reps every day- it does not make us better than the person next to us. It does not make us a better person at all.
Not just your ego, but your individual stress, anger, negative attitudes- all of it needs to be left at the door. Better yet, leave it in the car before you get out of it, or at your work or home. If you come to CrossFit Soda City, and your head is full of negativity, how do you have room for anything positive?
If you say “I can’t”, guess what? You won’t.
Luke Skywalker – “What’s in there?”
“Only what you take with you.”
Are you ever at work and realize you don’t have anything to eat, or complain about not having the option of good nutritional choices while away from home?
Are you meal prepping?
We have all heard that “failing to plan is planning to fail”, and this can not be stressed enough with your diet. Having proper and ENOUGH food easily accessible throughout your day is paramount to keeping your body properly fueled. If your daily choices are regularly fast food, or no food- your personal fitness goals will not happen. You can not exercise your way out of a bad diet, especially as you get older and that young college metabolism begins to slow.
The amount of meal prepping you do is going to depend on how much time you have, and are willing to dedicate.
If you’re wanting and willing to learn more, just ask us and we will happily sit-down with you.
Another of CrossFit Soda City’s approved paleo recipes:
Paleo Matcha Green Tea Thumbprint Cookies
Got a sweet tooth this St. Patrick’s Day weekend? Let this delicious recipe found on the Twisted Sisters Bootcamp Facebook page cure that sweet tooth!
2 cups almond flour
1 tbls matcha green tea powder
1/4 tsp sea salt
1/4 tsp baking soda
3 tbls coconut oil, melted
2 tbls coconut nectar
1/2 tsp vanilla extract
1/4 cup dark chocolate chips
Heat oven to 350 degrees.
In a blender or food processor, pulse together almond flour, green tea, salt and baking soda.
Next mix in coconut oil, nectar and vanilla until dough comes together.
Use a cookie scoop to make 1 tablespoon-sized balls onto a lined baking sheet.
Make indentions in the center of the balls with your thumb. Don’t press too hard. You just want to make a nice dip for your chocolate.
Place 3-4 chocolate chips into each divot.
Cook for 8-10 minutes.
Once cookies are done, use the back of a small spoon blend chocolate chips together. Try patting down twice then swirling. Let cool on the baking sheet.
Butternut Squash Lasagna
“Nick Massie of PaleoNick.com brings us a decadent spin on traditional lasagna for a real Italian treat.
First step: meat sauce.
‘One of the things we have to think about is that (the butternut squash) isn’t really seasoned,’ Massie says, ‘so I’m gonna make (the sauce) a little bit stronger flavored.’
Onions, garlic and basil are essential to developing a flavorful sauce. Some ground red chili is also recommended if you like a bit of spice.
To make the squash ‘noodles,’ Massie has some tips for slicing your butternut squash safely.
‘I’m going to show you—probably the hardest part about making this—and that’s going to be cutting this squash into lasagna-type strips,’ he says.
When it’s time to assemble your lasagna, put the dish together the good old-fashioned way—create layer after layer of squash noodles and hearty meat sauce. Pop it in the oven and 60-90 minutes later you’ll have eight three-block meals.
• 4 lb. butternut squash—shaft portion of approximately 2 squash—sliced to ¼-in. thickness|
• 28 oz. crushed tomatoes
• 15 oz. diced tomatoes
• 2 c. onions, diced
• 1 lb. Italian sausage
• 1 lb. ground beef
• 3 tbsp. olive oil
• 2 c. fresh basil leaves, chiffonade
• 8 cloves garlic, minced
• Kosher salt, to taste
• Black pepper, to taste
• Red chili, to taste
1. Preheat oven to 375 degrees.
2. To prepare meat sauce, start by heating an 8-qt. stockpot over medium-high heat.
3. Add the olive oil and garlic and stir until garlic is toasted, then add the onions.
4. Season the beef with kosher salt and pepper, then push the onions and garlic to one side of the pan and place the beef seasoned side down in the other half of the pan.
5. Season the topside of the beef with salt and pepper and add the Italian sausage. Break up beef and sausage into large chunks and fold in onions and garlic.
6. Cook for approximately 8 minutes, stirring occasionally. When the meat is about 85 percent cooked, add the diced tomatoes and tomato sauce. Stir to incorporate and bring to a simmer.
7. While the sauce is heating up, prepare your basil leaves by stacking them, rolling them and slicing them into a chiffonade.
8. Once meat sauce reaches a simmer, cut the heat and fold in the basil. Season one last time with salt and pepper keeping in mind the sauce needs to be strong flavored because the squash is unseasoned.
9. Add ground red chili if you prefer a bit of spice.
10. To assemble the lasagna, oil the bottom of a 9-by-13-in. pan and add two cups of meat sauce.
11. Spread sauce into a uniform layer, then top it with a layer of the sliced butternut squash.
12. Add 2 to 3 c. of meat sauce, and then another layer of butternut squash. This time, alternate the direction of the squash “noodles.”
13. Repeat steps one more time to make 3 layers of meat sauce and noodles. Top with remaining meat sauce.
14. Place lasagna pan on a foil-lined sheet pan and place in oven for approximately 90 minutes, or until a butter knife will insert easily into all areas.
15. Remove from oven and allow to rest for 15 minutes before serving. 16. Portion out into 8 3-block servings and refrigerate for up to 1 week or freeze for up to 6 months. Buon appetito!
Found on the CrossFit Journal here:
Baby, it’s cold outside, but this Coconut Milk Hot Chocolate from our friends at Paleo Leap will warm you right up!
“Dark chocolate is the king of Paleo indulgences and when combined with the richness of coconut milk you’re in for something really decadent. This hot chocolate is easy to prepare in a few minutes and will keep you warm during the cold winter months. Full of good fat from the coconut and antioxidants from the high-quality dark chocolate, you won’t have to fill guilty about a hot chocolate treat for once!
The best part is how easily this recipe can be adapted for different flavor profiles. Add more chocolate if you like it extra chocolaty, or ¼ tsp of peppermint extract for a peppermint hot chocolate, ½ tsp pumpkin spice for a pumpkin spice hot chocolate, and similarly for cinnamon. Like to kick it up a notch with some heat? Create a Mexican hot chocolate with ¼ tsp cinnamon, a pinch of cayenne and a pinch of sea salt. If you feel hot chocolate isn’t just the same without marshmallows or whipped cream, don’t fret. Adding a dollop of this coconut whipped creamwill bring you right back to your fondest hot chocolate memories. Sprinkle it with cinnamon or chocolate shavings to really add a fancy touch to it.
This results in a rich and creamy hot chocolate so a little cup goes a long way. If you prefer, add about a ¼ – 1/3 cup of water to the coconut milk to thin it out. If adding additional flavorings add them in at the same time as the chocolate.
Coconut Milk Hot Chocolate Recipe
SERVES: 2 PREP: 5 min. COOK: 10 min.
- 1 can (13.5oz) can full fat coconut milk
- 1.5 oz good quality dark chocolate, finely chopped
- ¼ tsp vanilla extract
- Heat the coconut milk in a saucepan over a medium heat until hot, but not boiling.
- Add in the chocolate and vanilla extract, stir until fully melted.
- Serve hot.
Another of CrossFit Soda City’s approved paleo recipes from our friends at Twisted Sisters Bootcamp and just in time for Valentines Day:
Red Velvet Protein Bites
Don’t ruin that diet this Valentine’s Day! Make these for your sweet….or for yourself
1/4 Cup Almond Meal/Flour
3 TBS Vanilla Protein Powder
2-3 TBS Coconut Flour
2 TBS Raw Cacao or Cocoa Powder
1 tsp Beet Root Powder (omit if you don’t want “red” velvet)
1-2 TBS Maple Syrup (optional- use extra coconut oil if you don’t add any liquid sweetener)
3 TBS Almond Milk
1 TBS Coconut Oil, melted
1 tsp Vanilla Extract
1/4 Cup + 2 TBS Dark Chocolate
Mix dry ingredients (almond meal, coconut flour, protein powder, beet root powder) in a bowl. Add wet ingredients and mix well. Roll out dough onto tray lined with parchment paper and place in freezer for about 15 minutes. Remove from freezer and slice into small squares. Melt dark chocolate in the microwave in 30 second increments, and either dip the squares into melted chocolate or use a small knife to “frost” the squares. Store in the fridge or freezer and enjoy.