Thursday, December 31, 2009

Getting Stronger :)

I know I've been MIA from the blog since vacation . . . but I'm going to try to be more faithful w/ posting going forward.

Lot's of exciting things going on, but I'm crunched on time, so here's the Cliffnotes:
  • Started back on Wilkes programming a few weeks after returning from vacation. Been back in the "routine" for 2 full weeks.

  • Maxed my FS and BS today, and both have increased 15 lbs since mid-October . . .Coach Wilkes' programming is working it's magic! What a great way to finish out 2009 :)

  • I'm helping to organize the Paleo Challenge sponsored by Portland's CrossFit XLR8. The challenge will run from Jan 4th - Feb 21st, and I'm SUPER excited about it! My diet has definitely been far from ideal since Nov 15th when I left for vacation, and this is going to help me get back on track, and hopefully take my performance and strength gains to the next level as well!

  • I registered last week as a competitor for the Southern Region CF Sectionals to take place March 13th - 14th in Austin, TX. I have lots of prep to do to get ready, but I'm excited about the opportunity to compete! If I place in the top 30 women at sectionals, I'll go on to compete in Regionals in Dallas in May.

That's it for now. . Happy New Year everyone!

Tuesday, December 15, 2009

Recipe: Crock Pot Chicken & Butternut Squash

Crock Pot Chicken & Butternut Squash


1 whole chicken, gizzards etc. removed
1/2 butternut squash, cubed (about 3 cups)
carrots, sliced thick (about 1 cup)
celery, sliced with some of the greens included (about 1 1/2 cups)
5-6 garlic cloves, left whole
1 sweet yellow onion, sliced thick
dried thyme leaves
ground pepper
Sea Salt
1 bay leaf

  1. Clean Chicken, pat dry, and place in crockpot
  2. Place Bay Leaf in bottom of Crockpot next to chicken
  3. Add veggies around the chicken so that it ends up "nestled" in veggies
  4. Sprinkle the thyme leaves, ground pepper, and paprika over the top of the chicken & rub into skin

  5. Sprinkle a little bit of sea salt over chicken and veggies

  6. Cook on High for 2-3 hours, then turn to low for another 2-3 hours

This dish makes it's own (delicious!) juice so there is absolutely no need to add liquid.

When you're ready to eat, remove the chicken from the pot. It will be tender and may fall apart, so be careful! Serve with the veggies, and top with some juice from the pot.

I've found that this is a particularly good post-workout meal because of the butternut squash. I usually lift in the evening in my backyard, so if I have this cooking, all I have to do when I'm done liftin is come in and fix a plate - this eliminates the need for me to fix a post workout snack, wait an hour, and then eat dinner :)

Recipe: Mini Meatloaf "Muffins"

Mini Meatloaf "Muffins"

I'm always looking for ideas for portable “snacks” that are high in protein. . . One popular favorite is the “mini-meatloaf”. These are super easy to make, and ultra portable! You can play around with the veggies and swap out different kinds (mushrooms, squash, cabbage, ect) to tailor these to your personal tastes.


½ can tomato paste (No Salt Added if available)
½ teaspoon garlic powder
¼ of a green bell pepper finely diced

1 lb ground meat (turkey, beef, buffalo, lamb, pork, or a combination!)
½ of a green bell pepper finely diced
½ of a red bell pepper finely diced
½ of a white (or yellow, or red) onion finely diced
½ shredded carrot
1 egg (Omega-3 if available)
½ can of tomato paste (No Salt Added if available)
1 tsp garlic powder (Minced garlic works great too)
1 teaspoon black pepper
1 teaspoon salt

OPTIONAL: 4 slices of nitrate-free, no sugar added bacon chopped (If you want to increase your fat intake)

Preheat oven to 350 degrees

This part is easy. Add water to tomato paste until you get a nice consistency and mix all ingredients together. A nice consistency would be one similar to ketchup.

1. Mix all ingredients together in a big mixing bowl.
2. Fill Muffin Tins about ¾ full with meat mixture
3. Paint some of your sauce on top of your mini-loaves.
4. Put in the oven and bake for 20 minutes.
5. After cooked, paint some more sauce on top of your loaves and serve.

These make perfectly portable snack-sized protein/veggie portions! They can be frozen and thawed at a later time as well!