Tortilla Pizza

Tortilla Pizza:

-1 whole wheat tortilla or Ezekiel wrap 

-roasted tomato sauce (see below)

-toppings!

.preheat 450.

.spread tomato sauce over tortilla but leave the edges clear of sauce.

. Top with whatever. I put eggplant, onion, kalamata olives, chicken. No cheese for since I don't eat dairy.

.cook on a pizza pan or a rack (not on pan or sheet because the bottom won't town up) for 10mins, then turn broiler on HI and watch it until it's browned to your liking. 

*my sauce: roast tomatoes with onion and garlic at 400 for 40mins. Purée and done. 

WOD Toys for Kids

I have always seen those e-cards or pictures where the kids are squatting or pressing with a colorful barbell (just like above). Well I finally stumbled upon the site that sells WOD equipment just for children. This is just so awesome that they give parents the opportunity to promote a healthy lifestyle to their children and to start them young. How you raise them and what you teach will help develop them into a healthier teen, adult etc.
I can not wait to purchase these for my, um maybe, future kids...if not I would get them just to have a my box I attend.
They are inexpensive and have totally reasonable prices.
www.wodtoys.com

They even have a YouTube video to explain their purpose for developing this equipment.

Lemon Blueberry Muffins

🍋Paleo Lemon Blueberry Muffins🍋 

1c almond flour

1/2 tsp baking powder 

2 eggs

2 tbsp fresh lemon juice (zest optional)

1/2 tsp vanilla extract

1/4c coconut oil

1/4c maple syrup or honey

1c blueberries

 

.Mix dry.

.Mix wet separately.

.Add wet to dry.

.Fold in blueberries.

.Bake 350 for 25mins.

.Allow to cool before taking out of mold; this sets the gooey blueberry juices, if you try to take them out too soon they'll fall apart on ya. 

I crumbled one on my protein 'ice cream' and ohhhh it tasted like a cobbler! 

Week Recap

Another week of my new Crossfit program down and guess what??? My clothes don't really fit...easily.

These were the first pair of jeans I've tried on since last year. It was a struggle and a few wiggles to get in those babies! I had to walk a little waddle-y and couldn't bend over in fear of ripping them right down the middle of my bum! My dad even said to me "Carah are those a little tight for your new muscles?" Haha I loved it! 

Heavy cleans action! Need to focus on catching my cleans low and then drive up. I was told I used to catch high and then ride it down. If I catch high stay high. I've also learned that your clean should look like your snatch; you are coming up in a deadlift and powering through your hips. 

Recovery was a 'Tasty' KillCliff icy cold straight from my ice box (which I keep in my car and cart around everywhere!)

I have been researching and decidin which brand of Oly lifters to get. Obviously I would have gone with the infamous Adidas but due to be around $200+ I could not afford them. Then down to Reebok's, Nike's, and Adidas Powerlifters. Again cost came to mind, so I went with Adidas Powerlifters 2.0. They have great reviews and I knew since they were going to be my first pair of Oly lifters, I wouldn't be able to compare them to any other ones. They are good to start with and eventually I may down the road get the pricier ones. I was uber excited to get these which I got on Tues an then Wed was a recovery day so I couldn't touch a weight. I was bummed cause I wanted to test them out right away. So Thurs came and those babies were awesome! It's amazing how much better my feet are planted and better stability I have in my lifts. I've had them for a week and no complaints.

These were my post-WOD protein pancakes. I wanted to capture how tall the stack was but they started to fall as I was taking the picture! I pack these up in a container and have them ready for after my WOD.

Gym bag essentials: Oly lifters, PR wraps, cellucor BCAAs, KillCliff, weight belt, chalk, rogue knee wraps, knee sleeves, WOD journal, tape...hmm I think that's it but it keeps growing.

 Cracking open my ice cold KillCliff right after my WOD! Ahhhh

Straight flexing on the way to the gym 

"Holleyman" WOD:

30 rounds-

5 wall balls

3 HSPU

1 power clean

I had to scale the clean because NCCFLab's weight for this WOD was 155 for women and I can't clean that...yet! I used a 15lb ball though and completed all the HSPU even if I did kip them.

This WOD seemed like it went on forever; it took me close to an hour to complete it so I got lots of conditioning in. 

CrossFit-Beauty in Stregnth

I watch this video, literally, about once a week. Why? Because honestly I can picture myself in the video and speaking the words these women are speaking. I believe CrossFit has changed my not only my physique but my mindset of how I should or want to look.
I look up to these CrossFit athletes : Rita, Andrea, and Jackie. I follow them on IG/blogs etc. and am constantly picking up tips and advice to help make myself become a better CrossFit athlete. These women participate in competitions, smash PR's, and are pretty much more BA than lots of men. They push me even through the photographs and the messages they write on their IG posts. Obviously it is a goal of mine to meet these women in person but until then their social media will have to suffice. I strive to become a CrossFit athlete that, hopefully one day, someone would say "I look up to Carah" or "Carah inspires me."
It would be a dream of mine for me to do some kind of video like this with others CrossFit athletes in hopes to spread the love of CrossFit out to the community.

Here is the video:
Beauty in Strength

(This video is from CrossFit YouTube )

Espresso Nut Butter

Happy International Coffee Day!

Celebrating with a coffee recipe:

 I also had bulletproof coffee this morning, coffee protein ice cream with some of this yummyness in it!

Espresso Nut Butter:

Here is just a video I made for fun!

-2c roasted nuts (I used walnuts)

-1/4c espresso or coffee beans ( I used Caffeine and Kilos PR Blend )

1. Roast in oven or do what I did, toast in a dry pan. Shake pan frequently so one side doesn't burn. Take off when fragrant.

2. Pour into a processor or vitamix or blender.

3. Blend nuts into powder.

4. Add espresso.

4. Process until smooth.

Make sure you scrap down sides about every 30secs to a minute. It'll take a while but be patient. 

This is strong! So if you just want a hint, do less espresso. If yours turns out too strong just throw in some more nuts until you find your good flavor of coffee. 

Optional: add in stevia for sweetness.

Carrot Cake in a bowl

Yummm I've been having a different version if this every Sunday because it's so good! 

I had some leftover steamed carrots so I wanted to add them into my smoothie.

Carrot Cake Smoothie:

1 c ice

1 banana 

1/2c liquid (I did half water half coconut milk)

1 scoop vanilla protein (I used cellucor)

10 cold steamed mini carrots 

Dashes of pumpkin spice & cinnamon 

*add all to blender

As you can see I LOVE cinnamon!

*blend up until really smooth!

So to finish my bowl, I pour some type up puffed cereal (this is puffed wheat), and I added a handful of my paleo crunch too.

*pour smoothie right over

Optional is topped with syrup or more cinnamon or whatever!

To get Cellucor protein use my discount code: PeaceLoveFit at cellucor.com for 20% off & FREE shipping

Camille Lablanc-Bazinet Insider

This beezy is always interesting to read about or to know what goes on in her head...

If anyone is interested in knowing just a little more about her: 

http://www.hardbodynews.com/2013/06/20/interview-with-camille-leblanc-bazinet-one-of-the-fittest-women-in-the-world/#sthash.ztAK4nXz.J7LJKlnX.dpbs

My Inspiration: Crossfit Athlete Danielle Sidell

Interview with CrossFit Athlete Danielle Sidell

I have been following Danielle on IG for a long time and I find her an amazing athlete and one I definitely look up to. After reading this article, I realized we started in the same boat-athletes growing up and as we are grown up, we want something more. Out of school she began bodybuilding, same as I did, because she wanted to get bigger, same as me, until her supervisor told her to attend a Crossfit workout. I was not told to do CrossFit, I found my love for it on my own with me reaching out myself to learn more. Crossfit is a "love it or hate it" sport and we haven't turned back since.
She has been doing CrossFit for about a year now and the strength she's gained within that year is astounding. I would say I started CrossFit a year ago but I didnt do 100% CrossFit, I more like incorporated it into my bodybuilding regimen. So I can't really say I have been Crossfitting for a year. I have officially say I have been Crossfitting for half a year...thats more like it. Anyways I want to have gained as much progress as Danielle did in just year. It's all about the drive and dedication so knowing how far I came and how far I can go, will keep my striving for the best. 
I have started a CrossFit program in hopes to become a better athlete, gain stregnth, and little more (a secret for now). I unfortunately have to complete my program in a globo gym (shocking I know!) but I can not afford a box at the time; Im not letting that stop me from what I truly love. I have also learned that Danielle, as well, trains in a globo gym during the week, so we're in the same boat: no Crossfit equipment! 

I hope one day I'll be able to meet Danielle Sidell and let her know she has been an influence on my path of CrossFit.

Disclosure: photo used from www.theathleticbuild.com

Cinnamon-Maple Pecan Butter

Literally so easy and took like 5 minutes.

2 c pecans

1 tbsp cinnamon

1-2 tbsp maple syrup

1.Blend up pecans first.

2. Add in cinnamon. Blend.

3. Add syrup.

4. Blend up. Scrap down sides as needed. 

*this nut butter is pasty and moist.

I added this to my morning breakfast if protein stuffed baked apple (post before this one)

Christmas Abbott Motivation

For those who don't know who Christmas Abbott is you need to google her bad-arse self and see, (crossfit athlete who is also a Nascar tire changer lol). 

She posted this video and I want to share it because it's just full of inspiration: 

http://vimeo.com/m/43800926

Protein Stuffed Baked Apple

🍎Protein Stuffed Baked Apple🍎

-core out apple (cut out enough to stuff). I used a knife but you can start with an apple corer. 

-spread nut butter inside (I used my homemade cinnamon-maple pecan butter). Any nut butter works.

-Filling: 1 egg white, 1 tbsp cinnamon swirl protein, 1 tbsp almond meal. Mix and pour in apple, (this is why you need to carve out enough apple).

-set apple in bake-able dish. Sprinkle with cinnamon, (next time I may drizzle with maple syrup so it caramelizes).

-bake 350 for 40mins.

-cut in half and top with whatever: honey, maple syrup, granola, cocoa nibs...etc. 

-I topped mine with my Paleo Crunch, which was yesterday's post!

"What is CrossFit?"...a part of Life

I follow Reebok Crossfit on YouTube and saw they posted a video.

It's about how fitness and crossfit is intwined into who we are and why it becomes a part of your life.

This video is beautiful and draws in any and all types of people who find fitness a part of their lives.

Please watch it and listen to the words:

"What is CrossFit?"

http://youtu.be/NoFlNa6B9fo

Homemade Chicken Tortilla Soup

Chicken Tortilla Soup:

8 chicken tenders shredded (seasoned & cooked however)

1 tbsp minced garlic

2tbsp olive oil

1/2 red onion diced

1 large bell pepper diced

2 chipotle peppers chopped (or 1 hott Jalepeno)

1 can diced tomatoes

1/2 can beans (black, white, kidney, garbanzo)

1/2 can beans (choose from above)

2 cans low sodium chicken stock

2 cans full of water

1 tsp chili powder

1 tsp pepper & sea salt

1. Cook chicken ahead. Use spicy seasonings to cook with. I used pepper, chili powder, and red pepper flakes. 

2. Add olive oil to pot. Once hot, add garlic. 

3. Stir and once fragrant, add onion, bell pepper, and chipotle. Cook and stir to allow veggies to become caramelized.

4. Add diced tomatoes. Stir and cook together for 5. Add seasonings.

5. Add chicken stock and water. 

6. Once starts to simmer, add shredded chicken.

7. Allow to simmer for 15-20mins for all flavors to combine. 

8. Toppings: cubed avocado, (and if not paleo), shredded cheese, tortilla strips, sour cream.

*since I'm paleo, I stuck with only avocado to add*

*this is pretty spicy which the chipotle pepper makes it be that way so omit or only use 1 if you don't like it too hott*

Paleo Crunch

Paleo Crunch:::

Dry=

2 scoops protein (I used vanilla)

3/4c almond meal

3/4c unsweetened coconut flakes/shredded

1 1/4c each-3 types seeds/nuts  (I used slivered almonds, chopped cashews, chopped pecans)

1tsp cinnamon

Wet=

1/2c coconut oil

2tbsp seed/nut butter

1tbsp honey

1tsp vanilla

Directions:

Mix dry. 

Nuke wet ingredients in separate bowl. I heated the coconut oil first so it's not solid then added the rest.

Add wet to dry. 

Stir really well.

Pour onto two lined pans. 

Bake 350 for 15-20m. 

Stir once or twice so it doesn't burn. check frequently after 15m, will burn quickly on you. 

Can add in dried fruit if wanted.

Rhabdo and CrossFit

CrossFit article on Rhabdomyolysis : 

http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf

            vs.

Journal Arctical about a story of Rhabdomyolysis :

https://medium.com/p/97bcce70356d

Week Recap

Handstand push-ups are becoming one of my favs...probably because they are getting easier! I do still do kipping HSPU but I can bust out a lot and even during a gruesome WOD, I can handle them! Doing handstand holds helps and seriously try those out and see how long you can hold; they are tuff and you will be sore after. 

I wet to Sports Chalet and I knew they had a Reebok CrossFit (tiny) rack and I hit it up to try some of the 'essentials' on. Since I am a ReebokONE member I get a discount so I did not buy them from here. I was simply trying them on for size so I know what to order. A quick snap in the dressing room was needed. 

Snatches for days!!! One of the WODs on this day was 20 power snatches, 800m run, 20 power snatches. Snatches are my weakness; I constantly study and read and watch videos of 'how to snatch' 'how to get better technique' etc etc. I literally watch Andrea Ager and Kendrick Faris and tons of others perform their snatches just to try and gain tips for myself and see how a awesome snatch technique is suppose to be. I have soent just about every night youtubing it up with anything and everything snatch related. I have gotten some amazing tips and ideas on what I need to do and add or fix.
My snatch peeps ally feels "off" and not flowing at all. I am sending videos to my coach so he can critique it.

I practice these everyday because I want to improve and I want to have my snatch feel right. 

I have this just about every night (I usually add spinach but I ran out) before bed. This is simply water, ice, cellucor protein powder, cinnamon, and xanthan gum. It comes out sooo thick as you can see I was able to turn my vitamix upside down and it didn't pour out! I had to use a spatula thing to get it all out!

I put it in the freeze for like 10m just to harden up while I prepared my (not pictured) PB dipped prunes which I add to the top of allll my bowls. 

Booty progress! Ask my the last time I used a leg press or leg machine!!!! I can't even tell you! Crossfit creates this booty!

Do you spy KillCliff on my bottle?!?

I won a KillCliff giveaway on IG and I finally got it! The package was some KillCliff's, those orange shades, and stickers. This is a Crossfitters recovery beverage that can be taken pre or post WOD. 15calories, 25 caffeine, 0 sugar, 3 carbs. It's a nice bubbly drink that I swear could have orange juice added to it to be a KillCliff-mimosa minus the alcohol. 

I have been videoing myself a lot more so I can see exactly wht I'm doing. It allows me to critique and nit-pick the goods and bass. Also my coach likes to see so he can help me out. My bruises show just how much I have been at it; my mom tells me "Carah that is so bad and ugly!" Ya I have bruises but I hope once my technique improves hopefully the odd bruises will not occur anymore.