2 for 2!!!!!!!!!!!!

Two days of crossfit in a row and my ass is so sore it hurts to walk....that ass better be lookin good in Mexico. After those deadlifts yesterday I found the workout today quite difficult when normally it would be my fav!!!

CROSSFIT
800m run x 4
+/- 3 sec
3:54, 4:00,4:01,3:53

B-apple
L-ham,nuts,eggs
S-15 dark choc. almonds (give a girl a break), mango juice

Ok.....

So I didn't make it 5 times last week, but am off to a good start this week.

CROSSFIT
1 km run

GI JANE
100 burpee pullups (i did push ups from knees and jumping pullups)
14:49

2 BBell Suitcase Deadlifts 5x3 2 min rest

45,55,65,75,85lbs

B-I had a few dark chocolate almonds (HUGE chocolate craving this week), 1 mango
L-cashews, boiled egg
D- this was my easter dinner - I loaded up on veggies and turkey, had a few bites of stuffing and the smallest slice of keylime pie you have ever seen - so worth it!!

Back at it....new commitment CROSSFIT 5 days/week

WEDNESDAY, MARCH 31

HELEN
3 rounds
400 m Run
21 Kettle bell swings at 35lbs
12 pullups (I used green band)

15:38 **accidentally ran an extra 400m

S-Banana
B-Acorn squash with almond butter
L-Carrot soup,bison pepperoni,veggies with Baba Ghanoush
S-Dark chocolate
D-ribs with salad

THURSDAY, APRIL 1

Split jerk
5@55% 50lbs
5@63% 55lbs
5@70% 65lbs
5@77% 70lbs
5@85% 75lbs

5 ROUNDS:
5 Ring inversions
20 Hip extensions
1 min plank hold

13:37

S-apple

INSPIRATION

I am now newly inspired. It is time to get back on my paleo horse and start riding.
Check out the newly discovered.

Here is an exert from:

http://theclothesmakethegirl.blogspot.com/

I CrossFit and run. I eat clean. I make music. I read. I write. I cook. I used to be fat and sad, but now I'm not. It took a lot of work -- and a long time -- but it was totally, completely, utterly worth it.Some people think I wear too much black -- but it makes me happy to dress like a spy who might need to outrun a bad guy. I am grateful for leopard print, black eyeliner, big black boots, and fringe. I almost always want to look pretty, except when I'm doing CrossFit. Then I want to be badass and breathe hard and keep my vow to never cheat, never quit.

BREAKFAST - 1 bison pepperoni
SNACK-banana
LUNCH - carrot soup with turkey breast
DINNER-baba ghanoush with veggies, salmon

CROSSFIT - rest day..I am sore from ring pushups on Monday

THE DU QUEEN!!!!....and an AMAZING recipe

Crossfit
Deadlift 5x5
55% 105 lbs
63% 115lbs
70% 125 lbs
77% 140lbs
85% 155lbs

TABATA MASHUP 84 DUUUUUU's!!!!!!!!!!!!!!!!! I got in a rythmn and was on fire!!! Still can't do 2 in a row, but can do them faster!!!
87 Slam Balls

YOU HAVE TO TRY THIS RECIPE FROM jensgonepaleo@blogspot.com
*****WARNING**** pork must soak in brine for 12 hours minimum...so don't do what I did and read the recipe late and only soak it for 6!! Still...this was SOOOOOOOOO good!!

Brined Pork Tenderloin with Mustard Glaze, Sour Mash Sauce and Apple Coconut Butter(A Paleo-Friendly Version of this Bobby Flay Recipe) Serves 2-3

Apple Butter

1 T. Canola Oil

1/4 Yellow Onion,finely chopped

1 Large Granny Smith Apple, peeled, cored and finely chopped

1 teaspoon ground cinnamon

2 T. Coconut Oil
1. Heat the oil in a sauté pan over medium-high heat. Add the onion and cook until soft, 2-3 minutes. Add the apple and cook until very soft. Stir in the cinnamon and cook for 1 minute. Remove the mixture from the heat and let cool.
2. Transfer the mixture to a food processor along with the coconut oil and process until slightly chunky. Scrape into a small bowl, cover and refrigerate for at least 1 hour to allow the flavors to meld. Let come to room temperature before serving.

Mustard Glaze (for pork)

2 T. Dijon2 T. Whole Grain Mustard

1 T. Pure Maple Syrup

Sea Salt and Black Pepper
1. Whisk together ingredients in a small bowl.

Pork

3 C. Water

1/2 Container Apple Juice Concentrate(organic, unsweetened), thawed

1/4 C. Sea Salt

1/2 Yellow Onion, peeled and quartered

10 Black Peppercorns

10 Mustard Seeds

8 Sprigs Fresh Thyme

1 lb Pork Tenderloin

1 T. EVOO

Sea Salt and Black Pepper

1/4 Yellow Onion, minced

1 C. Whiskey (as with wine, use something good)

2 C. Chicken Stock

1 T. Pure Maple Syrup

1 T. Coconut Oil

2 tablespoons finely chopped fresh flat leaf parsley, plus parsley sprigs for garnish

1. Bring the water, apple juice, salt, onion, peppercorns, mustard seeds, thyme and bay leaves to a simmer in a large stock pot and cook until the salt is dissolved. Let cool completely.
2. Submerge the roast in the brine by placing a plate on top, cover with plastic and refrigerate for at least 12 hours and up to 24 hours.
3. Preheat oven to 425 degrees F. Remove the pork from the brine and pat dry with paper towels. Heat the oil in a large sauté pan over high heat. Season the pork on both sides with salt and pepper and cook on both sides until golden brown, about 5-6 minutes.
4. Transfer the pork to a baking sheet, brush with some of the glaze and finish cooking in the oven until cooked to an internal temperature of 150 degrees on a meat thermometer, about 15-20 minutes, brushing with the glaze every 7-10 minutes.
5. Remove from the oven, let rest loosely tented with foil for 10 minutes.Add the onion to the sauté pan (that the pork was browned in) and cook until soft.
6. Add the whickey, scraping the bottom of the pan with a wooden spoon and cook until almost completely reduced.
7. Add the chicken broth and maple syrup and bring to a boil and cook until reduced to a sauce consistency.
8. Whisk in the coconut oil, season with salt and pepper and stir in the parsley.Slice the tenderloin into medallions.
9. Place a slice of pork on each plate, followed by the apple butter and then the sauce. Repeat this process until 3-4 layers have been formed, or until portioned to your liking.
10. Garnish with parsley sprigs.

I served mine with mixed vegetables and sweet potato fries(I know these are paleo debatable). The best paleo recipe I have tried yet!!!!

BREAKFAST

banana, americano

LUNCH

jerky,nuts,fruit salad

DINNER

brined pork,sweet potato fries, veggies

SNACK

strawberries

haha - if animals weren't meant to be eaten, why are they made of meat? Interesting....

CROSSFIT
10 Rounds:
3 push press 75 lbs
6 K2E
9 Box jumps

18:34

SNACK
banana

BREAKFAST
egg,bison smokie,fruit salad

CROSSFIT - If you don't get nervous before a workout, you're just at the gym.

Another PR today!!!! 95lb front squat...plus I climbed higher on the ropes than I ever had, and I used a green band for all my pullups...I did not finish the workout, but I worked my ass off...literally...

CROSSFIT
Front squat 7x1

55-65-75-80-85-90-95

5 Rounds:
1 rope climb
9 deadlifts 115lbs (all sets unbroken)
12 pullups

completed 3 rounds plus 12 pullups and rope climb

BREAKFAST
bison bacon, nuts

SNACK
banana

LUNCH
protein shake

DINNER
salad/steak/veggies