Enough is ENOUGH!

This picture has nothing to do with this post....it just makes me laugh:)





Lets be honest. The fitness industry in general is one that holds constant comparison. Whether it be comparing bodies types, results, or even the type of fitness you chose to do IT IS THERE. Training in a SPECIFICALLY designed proprioceptive-enriched environment, with workouts consisting of multiple supersets of back/bi's would be a rare find for a CrossFitter in the world of CrossFit (phhhhwww I haven't talked like that in a while)......AND correct me if I'm wrong, but finding a male body builder that does kipping pull up's as a part of their normal back workout routine is likely uncommon. With that being said, when people make fun or create negative conversation about working out one way or another, it not only amazes me. IT BLOWS ME AWAY! Let's pause a second....

Before you start thinking "stop being so sensitive" let me say that this is something that has royally pissed me off for a while and WELL this is MY DAMN BLOG and I can say what I want:).....anyways back to the topic.

In my eyes if someone truly cared about people being healthy they should shut the hell up and show it. Folks if your 24 hour trainer makes fun of CrossFitters kipping and/or your CrossFit Coach makes fun of lat pull downs FIND SOMEONE ELSE to pay your hard earned money to. I'm not saying they don't care about you, BUT I will say who gives a $hit who does what and how it gets done? Is that what trainers talk about in their sessions? WOW! I mean really if you think about it...we all have the power to create a world that is happier and healthier...together. Whether that is through CrossFit, Zumba or training for the Boston Marathon it DOESN'T MATTER. I mean when did working out become an argumentative piece to be used for conversation like those of religion and politics? Do we really need more division in our world? Hell NO and especially not about something so simple as changing someones life. If you are a trainer and are reading this take my advise and read up on business ethics. Bashing a fellow competitor is the worst thing you can do in business. It only shows low character and lack of support in a community where it should be about passion and NOT about dollar bills. So the next time you decide to voluntarily create negative conversation about a body builder posing on stage in a bikini or the guy at work talking about finally getting a butterfly pull up, take a second and ask yourself what it took for them to get there. If you don't know then SHUT IT and if you do know CONGRATULATE and praise. It might not be your goal but it was THEIRS and they worked hard for it.

SEEK-BELIEVE-ACHIEVE

1 Week out!!!

OP CaveMen and CaveWomen:


Your 6 week paleo/primal challenge is entering its final week and let's just say it has been an epic event so far. The team of coaches couldn't be prouder of you all and are honored to be a part of something so special. That being said, fight on for this last week. Go into that final weigh in and WOD with no regrets! Leave it all out there and know that you put forth the best you could. We are proud of what you have accomplished and know that the lifestyle you have chosen is one that you will continue to live by. Thanks for all of your effort and hard work. Be powerful beyond measure.....Click the link below and check out the video. Prepare yourself to be inspired.

 Powerful Beyond Measure

GAME ON!

Craving your favorite take-out? Worried about confronting those upcoming tailgating temptations???There's a "Paleo Solution" for that! PALEO PIZZA!!!

Thats right! Its so yummy, you dont even miss the cheese. We chose an organic, gluten free marinara sauce that went perfectly with the fresh rosemary in the crust. And, similarly to take-out, you can choose an endless array of healthy toppings! Check out this uber easy, totally paleo and tummy friendly, game day treat courtesy of Everyday Paleo.

Auvie and I made this last night with leftovers for lunch! 

Everyday Paleo Pizza

Crust:

2 cups almond meal

2 eggs

3 tbsp olive oil

¼ tsp baking soda

1 tsp garlic powder

1 ½ tbsp fresh rosemary chopped

Toppings:

1 cup organic marinara sauce from Trader Joe’s

1 lb Italian pork sausage nitrate free

2 crook neck yellow summer squash diced

3 green onions chopped

Handful of torn basil leaves

2 small tomatoes diced

1/2 cup roasted red peppers diced

Handful of sliced black olives

Preheat your oven to 350. Using a spoon mix all crust ingredients together until it becomes very thick.  Using your hands, form the dough into a ball.  Lightly grease a pizza pan or a cookie sheet with olive oil.  Place the ball of dough in the center of your cookie sheet or pizza pan and using your hands, push and pat the dough down into the shape of a circle (or a rectangle in our case…).  You want to make the dough as thin as possible. (we used wax paper on top to help spread it out smoothly)  Your pizza will be about 12 inches across.  Bake JUST the crust in your pre-heated oven for 20 minutes.  While your crust is cooking, prepare your toppings.  If you use sausage like we did, this is when you should crumble it into a large saute pan and brown.  After the crust is done, remove from the oven and evenly spread the marinara sauce over the crust.  Add the sausage and all remaining toppings evenly over the sauce and bake again for an additional 25-30 minutes.  Get creative and use whatever toppings you might like – ours was great but I also suggest trying chicken, artichoke hearts, and even broccoli!!  Go wild with it and as always: Enjoy!

Sausage with the works!

I got this recipe from my team member, Janna.  I haven't been able to try it yet, but two other teammates have tried it and said it was delish, and look how simple it is to prepare!  Get in that kitchen and cook!!!

-Ag

4 links precooked chicken sausage (we used all natural apple chicken sausage-the sweetness was awesome)
1 red pepper
1 red onion
2 portobello mushrooms
1/2 tsp olive oil
2 cloves garlic, minced
1/2 tsp red pepper flakes
1tbs balsamic vinegar
Salt and pepper to taste

Heat oil in skillet, add sausage for about a minute, and then veggies for 3-4 minutes (cover and stir for the 3-4 mins). Add garlic, pepper flakes, and vinegar and cook for another 3-4 minutes uncovered until the vinegar is soaked up and the veggies and sausage are browned. Season with salt and pepper. Enjoy!!

Taco Salad

A favorite or "go to" meal of mine that I have usually at least 2-3 times a week is ground beef (organic 90/10 and seasoned with sea salt, pepper, and cooked in coconut oil), a whole, large avocado, and homemade pico. The pico is nothing more than chopped tomatoes, jalepenos, onion, cilantro, and a little sea salt. After it's all mixed together, I squeeze the juice of 1 lime over the pico and mix one more time.



Mix all ingredients together and boom, taco salad minus the shell. Delish!


-LA

Butternut Squash Fries!!

So, we're almost to the end of week 3. The downhill slope is just a couple of days away. I hope that everyone has varied their diet and have not been eating the same thing day after day. If you have, and crave something different, give these a try. Butternut Squash Fries. Yeah, fries. They're tasty. All you have to do is carve up a butternut squash to look like french fries, place them on some non-stick foil on a flat pan, spray them down with some coconut cooking spray, lightly salt and pepper, broil for 10 minutes on each side. Voila! Have them with some steak or a caveman burger and you're all good! Enjoy. -AK

Attention Cavemen and Cavewomen

Heres a tidbit for you Cave dwellers. Good food is GOOD...EAT IT. Long periods of zero food intake will send your body into starvation mode. Meaning your metabolism slows and your energy levels dwindle. Less energy you have....the less you get out of your workout... the less you get out of your workout.... the less results you will recieve. Space those meals and snacks out during the day to keep that metabolism rolling. Dont be scared to eat. You are a Caveman!! Put in that good fuel it will only help your end result. 

P.S Cavemen love Turkey Legs. Sic Em...

MM

Week 3!

So here we are, 2 full weeks into Operation Caveman and beginning the 3rd and the first 2 weeks have had some major breakthroughs to say the least! I can't speak for the other teams or coaches but my crew has been wrecking shop. Everyone is consuming 5-6 meals per day of exactly the right foods and the amount of recipe sharing is out of control! Huge shout out to Ashley S. for attacking this challenge with a super hectic work schedule and doing all of her wods on her own! Keep it up Ashley!

A note to all: STAY THE COURSE! It will pay off. No cheat meals! If you fall off the wagon, get right back on! Around this point of the challenge is when your body will begin to adapt to the eating style and cheat meals, even small ones, will affect you.

Last thing: For any of you out there interested in a charitable WOD, we have 2 coming up. The Afghan Games on September 11th and Fight Gone Bad 6. Both fund our troops in some form so let's do this. Ask your coach for more details. There will be a FGB6 4-week training beginning on August 21st. This will be capped at 20 athletes. 5 spots are spoken for already. Let us know who's in!

Coach LA

Control Those Cravings!!

The first week of Operation Caveman is almost complete and with that comes the CRAVINGS...trust me I know all about those cravings!!  Whether it's sweet or salty, or even an adult beverage, we all have something we feel we can't live without.  That feeling, almost gnawing, in your stomach for that ONE thing that will make us, seemingly, feel so much better and fulfilled.

I'm here to tell you.......giving in does nothing, but make you feel worse.

When you're head is telling you to eat the things you're not supposed to, ask yourself these questions:

Why did I sign up for this challenge?
What was it about me, my health, or my body that I wanted to change by taking this challenge on?
Have I reached my goal?
What am I REALLY missing out on, if I continue to eat well?
How will I feel at the end of this challenge, when I've accomplished my goal?

Take the time to really answer these, and that craving will slowly diminish.  MIND OVER MATTER. 

What you 20 people are doing is an amazing accomplishment!  You are all ROCK STARS and I couldn't be more proud!!  Know in your hearts and heads that ALL coaches are 100% behind you...you are not alone.  Reach out to your coach and teammates whenever you feel the need to "treat" yourself.  Keep up the great work you're doing and don't give in, because really...what food is worth it?

-Coach Ag

Cardiff Crack

This recipe was absolutely amazing!! A must try.
Ingredients:
1 Tri-tip roast (3-4lbs)
1-2 cups dry red wine
1/4 cup extra virgin olive oil
3 cloves minced garlic
1 teaspoon honey
1 Tbsp. Fresh ground pepper

Instructions:
Mix marinade ingredients together in a plastic zip bag, then add the tri-tip roast. Seal, pressing out excess air so all sides of meat are covered with marinade. Chill for at least several hours or overnight in the refrigerator. (I chilled mine overnight, it soaked up a lot of that wine, delish!)

Remove roast from marinade bag and blot dry with paper towel. Let roast sit out 15-20 minutes to take the chill off. Meanwhile prepare the grill for direct heat on one side and indirect on the other side. (Set one side to high and the other to low.)

Grill over high heat for 3-5 minutes on each side. (Get a good sear on it.) Move to indirect heat (low side) and cook for an additional 7-8 minutes each side. (This should give you a nice medium-rare cook.)

Let sit loosely covered with foil for an additional 10 minutes. Cut against the grain into thin slices. You can spoon the juice over the meat when serving. Excellent over a salad for lunch!

I really hope you all enjoy this as much as I did. It truly was one of the best pieces of meat I've ever eaten.

-Coach Auvie

Kale chips!

All you will need is:
Garlic infused olive oil(I pour it in my hand then try to evenly spread it)
Kale (I tear the leaves off the stems)
Sea Salt and Pepper (add after they are baked)
THEN all you do is:
Pre-Heat oven to 425. Then bake for 4-8 minutes depending on how crispy you like them! I like mine extra crispy. As you can see below!

Operation Caveman Underway!

Saturday marked the beginning of CrossFit Round Rock's Operation Caveman. The "paleo/primal" challenge will last 6 weeks in which the participants will log their food and send it to their coach. The coach will then, in turn, consult with each team member regarding their food choices. Along with the diet, the participants took on a tough WOD which will serve as a benchmark for their success in this challenge. The "Caveman" WOD was as follows:
 1km run

 20 burpees
 40 ring rows
 60 kettlebell swings
 80 wall ball shots
100 sledge strikes
1km run
What a bruiser!!

We will be updating this site with stories and accomplishments over the next 6 weeks, so stay tuned for more.