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.