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Paleo Brunch Guide | What Runs Lori

Paleo Brunch Guide | What Runs Lori | CrossFit Lifestyle | Scoop.it
I say the best way to enjoy the company of friends is with the company of great food.

 

Feeling a little brunch action? How about trying out these recipes from Lori? We've got a pretty filling egg and vegetable bake, a recipe for roasted potatoes, salsa verde, mimosas, and another pretty simple recipe for bacon and sausage. There are some other suggestions posted (cinnamon paleo apple crisp and green smoothie, but she provides no instruction here).

 

(Other than the bacon and sausage) I'm particularly interested in the egg and veggie bake. Personally, it includes meat, mushrooms, and broccoli, and I love all three. Yea, I said broccoli is good, you got a problem with that? I do wish Lori added in spinanch, and I'm pretty sure you can do so if you want. I've always equated spinach with omletes, which is basically what this is, an overstuffed omlete. 

 

Although she didn't provide a recipe, I pretty sure the green smoothie is the least enticing. It just looks terrible. Nothing else really needs to be said. Just look at it. 

 

All in all, if you find yourself with a lot of time on a weekend (I know I don't this weekend) go for these brunch options. they look pretty dang good, and better yet, they're paleo. (Yes, even the alcohol).

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matthew hartley's curator insight, August 18, 2013 3:25 PM

Paleo diet goes hand in hand with cross fit and many athletes do it so that they can see the results that they want. It takes a lot of hard work and effort but it can pay off.

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The PaleolithicDiet Infographic

The Paleolithic Diet Infographic brought to you by PaleolithicDiet.com and Patrik of PaleoHacks.com...

 

Here's a pretty good infographic on how the modern world has become more and more unhealthy and how paleo dieting can really reverse that trend. On the infographic's timeline, you can follow the rising tend of obesity rates. Additionally, you can see the health hazards of becoming overweight. 

 

At the bottom of the timeline, there are steps on how to follow the paleo diet. It gives you recommended/restricted foods, an ideal omega ratio, and some healthy lifestyle choices you can make to accelerate the benefits of the paleo diet. 

 

Ultimately, if you are still confused or not convinced about why this diet is a great lifestyle, take a look at this visual aid. Hopefully, it will do a great job of convincing you. 

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Mac Short's curator insight, June 29, 2015 12:53 PM

easy to follow and helpful for beginners. Nice infographic.

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New Champ « CrossFit Beaumont

New Champ « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

Happy Thursday to everyone out there. Students, I hope you enjoy your weekend. Everyone else, keep grinding out the rest of the workweek. To help you pass some time, here's a fun little WOD for you. 

 

To open up, you've got three 400 meter sprints. You get a brief 3-4 minute rest in between runs. After that the real fun begins. This WOD is broken down into 2 AMRAP segments. The first segment is a 10 minute AMRAP with alternating sets of 7 dumbbell snatches, 7 dumbbell push presses, and 15 sit ups with a kettlebell. After the first AMRAP segment, you will proceed to segment #2.

 

The second AMRAP is a 5 minute segment with alternating sets of 5 dead hang pull ups (pause at bottom, I CAN'T EMPHASIZE THIS ENOUGH), and 15 double unders (jump rope with rope passing under feet twice with each jump). 

 

The AMRAP workouts coupled with the early sprints really make this a cardio workout. You will need to pace yourself accordingly, especially since there is no break in between AMRAP segments. Basically, you have a 15 ARMAP. The pull ups will end up being some of the toughest sets. Dead hang pull ups require you to pause at the bottom to remove momentum from the exercise. Those will get heavy towards the end. Remember don't compromise form, EVER. 

 

Get out there and give the WOD a shot. 

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AMRepsAP « CrossFit Beaumont

AMRepsAP « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

We've got ourselves another AMRAP workout ladies and gents. However, this one has a little twist to it. Instead of rounds, the "R" in AMRAP stands for reps. But we'll get to that later. First, we have a warmup of 4 sets of 3 overhead squats. Choose a weight that makes you feel comfortable, and get ready for what's about to hit you next.

 

The main bulk of the WOD revolves around 4 rounds of 2 minute AMRepsAP. Each round is described as follows:

 

1) 10 push presses with as many reps of back squats as possible (2 minutes)

2) 10 overhead squats with as many reps of max Russian twists as possible (2 minutes) 

3) 10 cleans with as many box jumps as possible (2 minutes)

4) 10 deadlifts with as many burpees as possible (2 minutes)

 

This workout really focuses on muscles endurance. There's a significant difference between strength and endurance. Strength is a measure of how much you can lift. Endurance measures HOW LONG you can lift that weight. The AMRepsAP will increase your endurance because you will be pushing yourself to the limit for the entre 2 minute period, increasing endurance.

 

As daunting as this WOD might seem, you do get a 2 minute breather in between each round. So, it's not DREADFUL.........Remember to get out there and give it your all. Enjoy!

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New Frontier « CrossFit Beaumont

New Frontier « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

Forget the final frontier, this is the new frontier (today's WOD). This particular WOD is broken up into two parts, one to test your strength, and one to test out your endurance.

 

First the strength part: You'll start off by doing squat cleans at about 70% of your current 1 rep max. You're just doing 1 rep each time, so move quickly. You'll add on 5 lbs with each successfully completed rep, and you will keep adding on weight until you break through to a new 1 rep max. If you can't reach a new max, don't fret. These things come with dedication and hard work. Jut make sure to get it next time.

 

The endurance part is not nearly as one dimensional. You've got TEN rounds of bumper plate burpees, overhead plate lunges, and push ups on the bumper. The trick with the push ups is that one hand is on the plate and the other on the ground to start. When you actually push up off the ground, your hands will leave the floor and alternate positions on the plate and floor. (If your left hand is on the plate and right hand on the floor, you will push up and switch to where the left hand is on the floor and right hand is on the plate). Sounds fun right? It's not. Haha.

 

Regardless, ten rounds of this will really get your heart pumping and your body sweating, and both of those are really good things. Good luck, and enjoy!

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Paleo Chicken Bacon Sandwich with Paleo Bread™

Paleo Chicken Bacon Sandwich with Paleo Bread™ | CrossFit Lifestyle | Scoop.it
Bacon bacon bacon! Gotta love justifying all the bacon I eat on the Paleo diet!

 

So, this caught my eye today. I was flipping through the recommended posts on my curation page, and I saw "paleo...SANDWICH WITH PALEO BREAD." I wondered, "Wait...bread....sandwich? That doesn't sound right." So I gave it a look. Turns out, the bread is made of coconut....I don't know how I feel about that. I am not the world's biggest fan of coconut (although I do endorse coconut water); so this doesn't really appeal to me. Although, it does have bacon and chicken. 

 

If you're also not a fan of coconut bread but want to try this sandwich out, the company that makes the coconut bread in this recipe also produces almond bread (http://www.paleobread.com). Take a look see. Also, you can marinate the chicken in something besides coconut milk. 

 

This seems like a great sandwich, and so, give it a try. Worst comes to worst, just eat the filling and dump the "bread."

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WOD – Saturday 1 December 2012 | CrossFit Cardiff

WOD – Saturday 1 December 2012 | CrossFit Cardiff | CrossFit Lifestyle | Scoop.it
Pinch, punch, first of the month.....Reebok CrossFit Cardiff WOD For Time: Run 1mile Rest 1min 2 Rounds of: 30 Push Press (35kg/25kg) 20 Box Jumps...

 

Here's a little late Saturday night WOD for all of you not hitting the bars tonight. This one's quite a doozy, and you can forget all about taking it easy tonight. The WOD is split into 3 parts. It's basically strength exercises bookended by two 1 mile long runs. 

 

As I previously said, you'll take off on your 1 mile run. Hopefully, you're done in under 10 minutes (or else you're in for a long WOD). After the mile, you get a 1 minute breather, and that's when all hell starts to break loose. 

 

You'll have two rounds back-to-back comprised of 30 push presses, 20 box jumps, 10 deadlifts, 10 toes to bar, 20 overhead walking lunges, and 30 kettlebell swings. The weights are listed on the post, and so I won't include those in this summary. The strength portion of the WOD will tax your entire body. Your legs, back, arms, and shoulders will all be sore by the end of this ordeal. However, you aren't done. After you finish the 30 kettlebell swings for the second time, take a minute off, and run a second mile. If you manage to cross the finish line, consider yourself done. If not, call your mommy. 

 

This is one of the tougher WODs I have posted, especially for those of you who are not runners, like me. A lot of new CrossFitters come nto the program as former lifters, and a lot of those lifters do very little cardio. That lack of cardio hinders running ability, and that is what CrossFit seeks to address. It tries to create balance between power and endurance. So get to it, and give it your all.  

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P90X vs. Crossfit – An objective view from dual success stories

P90X vs. Crossfit – An objective view from dual success stories | CrossFit Lifestyle | Scoop.it
Update: Crossfitters! Save 10% on Progenex using coupon code UNRX I know that I’m not the first person to write a blog post about this topic, and I also won’t be the last, but I feel as...

 

So for those of you who are avid exercisers, you probably know about p90x as well as CrossFit; however, you probably have no idea on which side to take in the argument on which exercise program is better. This blog post from Mike talks about how he went through both programs and what he thinks of them. 

 

To Mike, p90x is a great workout that transforms you in 90 days. He used it to get in shape for his wedding, and he touts the program as a quick way to cut off weight and look great. However, its not a very motivating program since you are doing these workouts at home by yourself. Still, you can't argue with the physical results. 

 

CrossFit, on the other hand, is a much more challenging workout that Mike found very motivating. There is much more to it than just repeated lifts (which is what p90x is). The workouts constantly change, and this forces you to adjust and get better. You also have the opportunity to go workout with others and learn directly from coaches, and Mike found that to be helpful.

 

All in all, I agree with the points Mike put out there. I have done both workouts (not religiously with p90x). CrossFit is definitely more fun, and it's great getting to meet new people. I had a tough time motivating myself to do p90x, but I did notice great physical results. If you want more of an experience rather than a crash course, my recommendation is to stick it out with CrossFit. However, if you need to cut your body fat down fast, go p90x. Either way, make sure you enjoy what you do.

 

 

 

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Press On « CrossFit Beaumont

Press On « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

Meet Barbara, your WOD for the day. This workout is one of the tougher ones in all of CrossFit, and you are even given the option of scaling back the workout if you think you can't handle it. (You better be able to handle it.) 

 

To open up you'll have to go through 7 sets of push presses of 5-5-3-3-1-1-1 reps. After that, the real fun begins. You'll go through 5, yes  5 rounds of 20 pulls ups 30 push ups 40 sit ups, and 50 body weight squats. You get a three minute break in between rounds, but that will count against your time.

 

If you think you will have a tough time with the workout, you can take 10 reps off of each exercise after the push press. That would leave 10 pull ups, 20 push ups, 30 sit ups, and 40 body weight squats.

 

This particular WOD will take a toll on your arms (pull ups/push ups), back and chest (push ups), abs (sit ups), and legs (squats). Be sure to get in a good stretch afterward so that your muscles will not get too sore later in the day. Enjoy!

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The Fort CrossFit | The Fort CrossFit

The Fort CrossFit | The Fort CrossFit | CrossFit Lifestyle | Scoop.it
Monsters, We would like to discuss the Warm Up and Cool Down in this post.

 

A lot of this site has been devoted to providing you with daily WODs; however, I have failed to include some of the more important parts of CrossFit, the warmup and cool down. 

 

The warmup is key to CrossFit and exercise in general because it gets your muscles loose prior to working out. Exercising with stiff muscles can lead to a lot of complications like sprains and tears. You want to get limber by stretching, running, jumping, etc. Make each move deliberate; don't just flail around, since that could also cause injury. Pay attention to what you are doing, and once you feel good, get at the WOD.

 

Upon completion of the WOD, don't just say your goodbyes and fly out of the gym. You need to go through a cool down so that you don't get sore later. Be sure to drink plenty of fluids (water/gatordade, not soda) and go through some light activity like stretching, or jog ligthtly. Especially focus on the areas of the body that you just worked. For instance, if you did a lot of squats, go on a light jog. Then stretch out your hamstrings, quads, glutes, and calves. Afterward, you can call it a day and head on out. 

 

Warming up and cooling down are integral parts of any exercise program. Neglecting either can lead to serious pain or injury, so be sure to get both done properly.

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FRIDAY NOVEMBER 23, 2012 WOD

FRIDAY NOVEMBER 23, 2012 WOD | CrossFit Lifestyle | Scoop.it
FRIDAY NOVEMBER 23, 2012 WOD. November 23, 20120 CommentsDennis & Jenn. Tweet. Skill Backwards jump rope 5 minutes. Strength Back squat 10×2 @ 70% 1 rm. wide base. Wod 13 minute amrap 10 single unders 10 push press ...

 

Welcome back from Thanksgiving guys and gals. Hopefully, you had a lovely time with friends and family, while not gorging yourself too much on fatty foods. If you keep up with this site, you'll notice I did not post a WOD yesterday in order to give you chance to take a day off and spend it with your loved ones (everyone's allowed an off day, right?). However, we're right back on schedule today. 

 

Todays WOD consists of three parts: a skill section, a strength test, and a 13 minute AMRAP. So, here....we....go. To start off, you will be jump roping backwards for 5 minutes. That means the rope goes the opposite way as usual. The skill comes in since you can't see the rope as it passes over your head and behind you. You'll have to get the rhythm down just right. Following the 5 minutes of cardio, you'll go into back squats. You'll do 2 sets of 10 reps while using only 70% of your one rep maximum. So, if you max out at 300, you will use 210 for this exercise. 

 

After the strength portion, you'll go into the 13 minute AMRAP of 10 single unders (jump rope again...), 10 push presses, 10 lunges, and 10 backwards single unders (again...why so much jump rope?). This WOD is meant to give you a real cardio shock to your system since you probably spent all day yesterday watching football and eating. So, get back off your butts, and get moving with this CrossFit. Let me know how hard you're breathing by the end of the skill set.

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Give Thanks « CrossFit Beaumont

Give Thanks « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

You'll be giving thanks after you finish this WOD. Brought to you by CrossFIt Beaumont, "Give Thanks" is another one of those AMRAP (as many rounds as possible) WODs. You'll warm up with two 400 meter sprints with a 4 minute break in between each one. 

 

After that, you will go into a 10 minute AMRAP of 7 deadlifts, 7 hanging power cleans, 7 front squats, and 7 shoulder to overheads. As with every other AMRAP WOD, it is key to find the balance between pacing yourself so that you do not compromise form and still pushing hard in order to achieve the maximum benefit from the WOD. Be sure to record your time in order to monitor your progress. 

 

Enjoy!

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Live Well « CrossFit Beaumont

Live Well « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

Meet your WOD for Tuesday Nov. 20. Your dynamic warm up consists of back squats (5 sets of 5, for 25 total). All of your reps must be done with weight that is 75%+ of your one rep max. For those of you who don't know what that means, take the weight that you can only squat once and then knock it down 25% or less. Then squat it for the 25 reps. 

 

After the warmup, you will do 3 rounds of 20 pull ups 20 wall balls, 20 Kettlebell swings, and a 400 meter run. Between the wall ball, kettlebell swings, squats, and the run, you will really be taxing your legs. Honestly, you'll probably lose all feeling in them, but stick with it. Just remember, it's all for a better quality of life and a better body.

 

Enjoy.

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CrossFit Beaumont

CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

What we have here is "Frosty," and this particular guy isn't a happy-go-lucky snowman. This is one big bad WOD. It's unique in that it combines the AMRAP mentality with a traditional WOD structure. It's like the AMRepsAP WOD we saw a few days ago. 

 

Basically this WOD consists of 2 parts, the opening warmup of 5 sets of 5 backsquats, and then the main WOD. The WOD itself is a 3 rounder with a 1 minute long AMRepsAP for burpees, pull ups, push ups, squats, and sit ups. You'll go through your hard core 5 minutes, and then you get a 1 minute breather before the next round. 

 

The good news with all of this is that none of the main parts of the WOD are weighted (the back squat warm up is). Everything is done with body weight. Of course, that doesn't make this WOD easy. That 3rd round will come at your muscles like hot fire, and you're not going to want to move an inch. You might consider cheating on your form. DON'T. It's better to stop and take a breather than to compromise form. Bad form leads to wasted time and injury. 

 

So, go as hard as you can (with good form), and get out there and do this WOD. 

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W.O.D. “Gangman Style” | CrossFit Port Chester

W.O.D. “Gangman Style” | CrossFit Port Chester | CrossFit Lifestyle | Scoop.it

Hello ladies and gentlemen. Sorry about the one day delay; I was feeling a bit under the weather and did not have the motivation to do anything, let alone post a WOD. So, now that I'm better, here's one for you. This WOD is relatively simple. It is a six round mess of 30 seconds of back squats and 30 seonds of pullups followed by 30 seconds of rest. 

 

Basically, there are only two exercises, squats and pull ups, which work opposite parts of your body. The squats tackle your lower half while the pull ups hit your upper body. The rest will help you get back together, and so don't worry about running out of gas. Go hard each round, and earn your rest. 

 

Go out there and get it. Don't forget, it's all for fun and health.

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Photo by myboxlive • Instagram

What is #crossfit
myboxlive's photo on Instagram...

 

Probably one of the funniest CrossFit related instagrams I've ever seen. I ask that you pardon the language in the upper right corner. I particularly enjoy the first lines on stronger and weaker. It's just a really fun motivational tool.

 

My favorite lines on here either have to be the "If deadlifts were easy...ellipticals." or "My favorite animal is steak." Those are just pure MAN lines. In terms of the elliptical line, elliptical machines get a really bad rap with guys. You don't want to be THAT guy who's out in the gym "running" on the elliptical. Get on the treadmill, stairmaster, rowing machine, hell any other cardio machine. Just not on the God forsaken elliptical. It's for women (pardon me ladies).

 

In terms of the steak line, I love beef. I apologize to my fellow Hindus out there, but dang it steak is good. It's protein filled and delicious. Plus, who doesnt love a good steak? Noobdy doesn't love steak. That's the answer. It needs no explanation.

 

Enjoy the post, and thank you to whomever uploaded this to Instagram. It gave me a great laugh, especially in these dark days of recruiting and FINALSSSSSSSSSSS!!!!!!!!!

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No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose

Who said you couldn't do CrossFit if you ddn't have the fancy machines and large weight plates? Here's 92 pretty simple WODs that can be done with bodyweight. My favorite 5 are below:

 

20) 100 burpees: That's just pure hell. I'm sorry. Especially, if you throw in the jump squat at the end. Jeez. On the bright side, it's only one round...........ha. I've got more where that came from.

 

35) 30 second handstand, 60 second squat hold: Basically something I can't do combined with something I hate doing. Never could do a handstand. Still can't. If you can't do a handstandby yourself, do it agianst a wall. It works the same muscles, just not as much since there's no stability issue. And as for the squat. It's a wall sit, minus the wall so it's even harder. Still not as bad as the next one.

 

71) Run 1 mile, stopping every minute for 30 lunges: Oh, you have got to be kidding me. You might as well call it the legs of steel WOD. I really have nothing else to say on this one. It's pretty self explanatory. Just be sure to stretch out your quads after, or you won't have any the following day.

 

81) Sprint 100 m, walk 100m, 10 rounds: I'm a fan of interval training. That means you go hard for X amount of time and the catch your breath for a period, and then you go hard again. It forces your body to adapt and recover quickly. It actually burns more calories than a simple, constant jog. Basically you're going 1 km each for this one. Not bad, that's about a mile, I believe. (1 mile~2.2 km)

 

17) 10 sets, 100m dash, rest as long as you took for previous run:
Another interval workout, except with less rest (should be less rest). Basically run 100m. Say it took you 11 seconds. Then you rest 11 seconds after, and then run 100m again. Rest for the time it took on the 2nd 100 meters. Repeat 8 more times. The idea is that the runs get tougher, but the breaks get longer as an adjustment. 

 

Those are just my favorites. If you see any other you like, get out there, and give em a shot.

 

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The Benefits of Coconut Water : Reebok CrossFit FirePower

The Benefits of Coconut Water : Reebok CrossFit FirePower | CrossFit Lifestyle | Scoop.it
The Benefits of Coconut Water...

 

So, in my last post regarding a paleo chicken bacon sandwich, I made reference to my approval of coconut water. You may be wondering why, and so, here is a list compiled by CrossFit FirePower, a box out of Canada. Obviously, I am not going to go through all of these, but you'll notice that the drink has plenty of benefits. Some of my favorites are below.

 

1) Rehydrate naturally: So, coconut water is full of potassium and other electrolytes, which help you recover from a tough workout/run. It's also very refreshing and has a little sweetness to it. 

 

2) Boosts poor circulation: Good circulation is key to exercise. Without good circulation, you will struggle with many movements, and certain body parts may not get the oxygen they need in order to function properly.

 

3) Relieves spasms and stomach pain: Cramping up? Drink some coconut water. Obviously, cramping occurs a lot after exercise due to dehydration. So, fight it with coconut water

 

Stomach hurt? Down a serving or two of the drink. This particular poit isn't really exercise related, but still, stomach pains are common. This works well as a way to fix 'em.

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CrossFit vs P90X

CrossFit vs P90X | CrossFit Lifestyle | Scoop.it
Is CrossFit or P90X a good program to follow? If we were to pit one methodology versus the other, what would our results show us? Read the experiment.

 

Another very good article explaining the differences between CrossFit and P90X. The first few paragraphs are spent talking about each individual program separately. Then it gives a brief section on the paleo diet, which is associated with CrossFit. I'm going to let you read through that and get yourself a solid base of information. I am more concerned with the comparison at the end.

 

In terms of which program to choose, this particular post is ambivalent. Really, both are advanced programs, ad so they will both give you excellent results. However, I want more than just a cop out statement.

 

In my opinion, which program is better really comes down to one thing, your goal. If you want a quick fix program that will get you ready for beach season, do P90X. However, if you want to really get in shape, (and stay in shape) join CrossFit. The benefits don't end after 90 days, and there's no repeating required. The workouts change every day. 

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Alexandra's Table: Paleo Tiramisu

Alexandra's Table: Paleo Tiramisu | CrossFit Lifestyle | Scoop.it

So, fun fact. I am a sucker for desserts, especially tiramisu. I will probably order it 7 out of 10 times I go to an Italian restaurant. Love the stuff. Downside is that it is in no way paleo approved; however, there are alternative methods to making it. That's why I thought it would be great to share this recipe with yall. Enjoy!

 

What's interesting here is the substitution for the mascarpone cheese filling. Mascarpone is a very creamy cheese that really makes this dessert stand out. I didn't think there could even be an alternative for it, but Alexandra here has a soultion, 2 of them actually. Instead of the cheese, she suggests coconut cream OR custard apple. Now, I have never heard of custard apple, and so, I would just use coconut cream personally (although I'm not really a huge fan of coconuts either). But whatever, if I'm going to eat dessert, I'll put up with the dang coconut. 

 

The only other differences you will notice in the recipe are the use of almond flour instead of traditional flour and the lack of landy fingers. While these are two huge changes, I can see the substitution/exclusion still creating a solid product. Therefore, I recommend that yall try it out if you're in the modd for (paleo) Italian tonight or anytime in the future.

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Viviann Napp's curator insight, January 29, 2013 5:48 PM

If you have a Sweet Tooth like me, and tiramisu is one of your favourite desserts, try substituting some of the sugar laden ingredients with healthier ones. Your body and your tooth will both be happy.

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Heavy Intervals « CrossFit Beaumont

Heavy Intervals « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

Ladies and Gentlemen, here's your WOD for the day. It's another one of your favorite 30 mnute AMRAP workouts (As many rounds as possible in 30 minutes). Without further ado here you go. 

 

You'l begin with 5 squat cleans and transition into a 400m (1/4 mile for those metrically challenged) run. Then you move into 10 deadlifts, and you will close out with 5 jerks. Notice, that the WOD doesn't come with any prescribed weight; it will be up to you to challenge yourself to the best of your abilities. Remember, you are only shortchanging yourself if you make the WOD too easy. You get no physical benefits from a freebie, so stack on a challenging weight.

 

Just remember, with these AMRAPs, it is key to make sure you don't blaze through the first 2 minutes and then die off for the last 28 minutes. Keep a solid, consistent pace going the entire time. You'll also have the benefit of 2 minute breaks after each round. So, utilize those properly.

 

Get up, get out there, and lift.

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Paleo Diet Cheat Sheet

Paleo Diet Cheat Sheet | CrossFit Lifestyle | Scoop.it
Below is a shortcut to eating Paleo.The general rules (we know everyone does it differently) are all laid out in a colorful scroll for you to send to your love...

 

Quite frankly this is the most clear cut visual explanation of the do's and don't of paleo dieting. 

 

College students like me will probably cringe at the sight of this since all of the staples of the college diet are on the "do not eat side." There's no pizza, french fries, soda, beer, coffee, cake, or ramen allowed. You might be wondering, "But that's like 95% of my diet. What am I supposed to do?" Well here are some suggestions. 

 

1) Allow yourself 1 cheat day per week. This doesn't mean go off the deep end and stuff your face for an entire day with non-paleo options. Instead, use the cheat day as something to look forward to as a reqard for sticking with your diet. It will curb cravings and serve as motivation.

 

2) Experiment with meats. Beef, chicken, bacon. (Yes, I realize bacon isn't a category of meat, but darn it it's good). Get some steaks, some wings, etc. Make a grilling session out of it. Invite some friends over, and make paleo a fun occasion.

 

3) Do the diet with friends/family. There's no better support group out there. Get them involved. 

 

Remember the goal of paleo is to restructure your diet, not starve you to death. You're still going to eat, so don't worry

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Heismanziel « CrossFit Beaumont

Heismanziel « CrossFit Beaumont | CrossFit Lifestyle | Scoop.it

Welcome back from the holidays. Hopefully, you didn't gorge yourself too much, or else these are going to be a few rough WODs for you coming up. Without further ado, here is your WOD for Monday November 26th. Good Luck

 

You'll get a chance to warm up with 4 sets of 3 back squats. The first set will require you to lift 80% of you one rep max. With every subsequent set, you will add more and more weight onto the bar. After you complete the fourth set, head right onto a rowing machine and crank out 1 km. Once you complete the row, get on up and take off on a 1km run. To finish off the workout, do as many dead hang pullups as you can in one set. 

 

That's it. Sounds easy right? No. No it doesn't. However, it's days like these that change your body for the better. If you can push through, you can take another positive step in the right direction toward better physical fitness. 

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Recipe: Petite Paleo (& Vegan!) Pumpkin Pies

Recipe: Petite Paleo (& Vegan!) Pumpkin Pies | CrossFit Lifestyle | Scoop.it
Hey, happy Thanksgiving, ya’ll! Ok, ok, I’m from California, we don’t say “ya’ll”. Anywho, I set out last night with a plan. I bought a pumpkin with the intention of making mini paleo pumpkin pies....

 

Happy Thanksgiving folks! I realize this recipe miht be a few hours late, but like I always say, better late than never. In case you are still struggling to find yourself a paleo friendly dessert, take a look at these paleo (optionally vegan) pumpkin pies. Instead of being loaded up with refined sugar, you use maple syrup in order to preserve sweetness. Also, almond meal is used to create an almond-flavored crust. This takes the refined flour out of the picture and makes the pie qualify as paleo. 

 

Now, what makes it vegan is the use (or lack thereof) of eggs. Normally, pie filling contains eggs to help it set. This recipe actually doesn't use eggs. So, if you have any vegan friends (I hope not), feel free to serve these bad boys up. 

 

In order to minimize guilt, these pies are relatively small (you can see the picture in the inset). You can always scale the recipe up as needed. It's not a relatively complex recipe, but it may take some getting used to in terms of taste. Personally, I haven't tried them, but the author does endorse them, and so, I'll take her word for it. Hopefully, you will too.

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WOD — Workout Logger for CrossFit

Get WOD — Workout Logger for CrossFit on the App Store. See screenshots and ratings, and read customer reviews.

 

The iTunes App Store is getting on the CrossFit bandwagon. Their "WOD-Workout Logger for CrossFit" app can really come in handy when you wnat to track your overall progress. Basically, if you're willing to shell out ~$4 plus tax, you can get a highly rated app (4.5 stars) with many cool features.

 

First, your CrossFit app can be integrated with your iCal in order to track what days you actually did your WOD. You can record the WOD and your personal time for each day. The app also tracks your personal bests for weights you lift and the times/distances you run. Possibly the best feature is that you can link the app to an RSS feed that can bring you the daily WOD. Pretty cool right?

 

If you have an iPod/iPad/iPhone and do CrossFit, I would totally recommend shelling out the cash for this app. It could really help you get organized with your CrossFit workouts.

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