Well, this is it. Regionals are here. This post will be more like a dump than a ‘ramble.’ I have been struggling mentally more this year than last year. Not sure why. Maybe its because I’m not training for both Ski to Sea and Regionals so I’m more focused on one vs. both. Yeah, I’ll never do that again…that was rough.

Anyhoo, I look back at the last six weeks and am shocked at how far I’ve come, mentally, physically and emotionally (this is questionable). Six weeks ago I was heavy into shoulder rehab, not lifting anything over my head for at least 2 months. Then, during a very exciting episode of ‘Making the Bed,’ I strained a back muscle to the point where I was laying on a bag of ice for an entire day because I could barely move. That strain happened 3-4 weeks ago.

And now look at me. I’m hang cleaning 135. I’m push-pressing 110. Tack on that I can now do a one leg squat pretty good. While those are physical breakthroughs for me, my mental ones mean more. I’ve moved from myself saying “This weight is too heavy, this is never going to happen” to “holy shit, I can’t believe I just did that…”.

My thought processes around CrossFit Regionals has come a long way as well. You may not know this about me, but I didn’t play sports growing up. I might have had a summer or two where I tried softball, but nothing consistent. Oh, I played volleyball in 6th grade. Yeah…that was the extent of it. I feel strongly about kids playing sports because it gives them an outlet, it gives them support, gives them CONFIDENCE, and helps them learn to play on a team. These things are IMPORTANT in my eyes.My childhood was, well…that’s another story.

My point here is that I don’t have that team background, that team mentality. However – being on last year’s CFX team and this year’s CFX Team has taught me so much and has helped me grow leaps and bounds.

My teammates are amazing. My teammates are f’ing BOOMSAUCE (thanks Marlene). I remember doing the first team workout back in April. Nick was my partner. I couldn’t hold 35 lb dumbbell over my head – my arm wouldn’t hold it. That led to my head going in places like, “I can’t do this, I just need to tell Travis he should get someone stronger on the team, I’m no help….” I actually SAID to Nick (who was basically carrying our load) that “I’m not cut out for this.” He stopped, looked at me and said, “Don’t say that Shazzy.”

We finished that days workout and I went home to really think about that. His words helped me learn that it’s not just me out there. I’m on a team. I needed to start thinking like I’m on a team and I support these people with every ounce of my being, and they support me with every ounce of theirs.

Fast forward to now and we are only a mere 48 hours away from competing at Regionals. I’m excited. My thought processes have changed from “I can only do what I can do” to “I will do my best” to I WILL FUCKING ROCK THIS THING.

Yes, my mantras include F bombs. It’s a very powerful word. If I could have a theme song to go with it, I would (something by AC/DC). OH! If “You shook me all night long” plays, look out, people. You will hear me scream with DELIGHT. I love that songs. LOVE IT. Back to my thought-dump…

I will rock every second of every minute of every workout. The only reason I CAN do this is because I’m on an amazing team and that gives me power like none I’ve ever experienced before.

So, this post is a shout out to my team. As you have gotten stronger, I have gotten stronger. You inspire me to be better. The devil on my shoulder is dead. I am no longer standing in my way.

Thank you, team, for having me. For embracing the emotional chaos that sometimes surrounds me. We will go into this weekend confident and strong. We will shine.



Egg Bake and Ramblings

Good morning! Wow, it’s a beautiful, sunny day in the Pacific Northwest. It’s 8am, my egg bake is in the oven and The Fuzz is outside hammering. I’m sure our neighbors LOVE us. Yeah…can you say ‘power saw’? Not good. And, he leaves tomorrow and leaves me to defend myself against their stink eye!

Moving on. I had a shit day yesterday. Not sure what it was. I was off. I was rushed for a WOD that I really wanted to be at but didn’t take the initiative to just get my butt in gear to do what I needed to do and leave. I was waiting around, doing things I probably should have skipped. When it came to do the lifting, I had ten minutes left before I had to leave and I just couldn’t get the weight over my head. I was flustered, 8 eyes watching me and I started to crack.

So, I said, ‘this isn’t going to happen, I need to go, sorry’ and proceeded to run out of the gym. I then got an iced coffee and broke down in the drive through of starbucks. Thank heavens for large sunglasses.

Anyhoo, talked to my Coach (and good friend) later, got a gentle tongue lashing, and realized that I need to step my shizzle up. I am strong. I had a bad day. I can cry, move through it and be stronger on the other side of it. So, woke up this morning, believing in myself a bit more, cooked a massive egg casserole for just two of us (I just heard my husband say “Uh Oh”. That can’t be good. Sh*t. I’m going to pretend I didn’t hear it…) and am going to hit costco so I can make some amazing meals this weekend.


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So, the FOOD part of this is as follows:

Egg Bake with a Ton of Nummy Veggies

Ok, I’ve made egg bakes before. I know this, but keep reading. This is fantastic – they all are, but just a couple of tweaks makes it so different and nummy. AND – here’s the thing. I like to plan. Especially food plan. This is a perfect thing to make for breakie one day on the weekend, make a huge glass pan of it – cut it up, put in individual containers and eat it for breakfast every day for the following week. It’s GOOD, and you don’t have to worry about breakie. And guaranteed you won’t get sick of it because it’s good. Spice it up with a bit of salsa…

Ok, on to the food:

  • 1 lb of ground meat of choice. I used mild Italian Chicken Sausage from Isberio’s. FAB, and gluten free.
  • about 10 eggs. I used all I had and it looked like it wouldn’t be enough. BUT, it worked out. See pics.
  • chopped onion
  • chopped broccoli
  • chopped spinach
  • chopped chard
  • half sweet potato or yam (I used garnet yam), uncooked
  • salt and pepper to taste
  1. Preheat oven to 350.
  2. Put onions in a pan, start sweating those down. Add ground meat, get those good and mixed, cook for a few minutes making sure meat is crumbled.
  3. Add chopped broc. Cook till it turns that nice dark green…cook a few minutes more. Taste test. You want it firm-crunchy when you add the chard.
  4. So, the chard. I got a nice bunch of rainbow chard in my veggie bin this week (I encourage you to order this – Dandelion Organic – check it out. Makes hitting the grocery store a lot easier). So, chard. I don’t cut the ribs out. People do…they are tough, so, I just cut them up – dice dice dice, and add them all to the pan! See pic, I use this half moon knife thing that I don’t know the official name of. Sorry.
  5. Adding the ribs is just nummy. There’s got to be good nutrients in there, and, it’s pretty with the different colors…
  6. enough of the chard. Now, spinach. Also from my bin, ripped it up and put in in the bottom of a greased baking dish.
  7. While stuff is cooking, scramble your eggs.
  8. Make sure everything in the pan is well mixed. Now, grab your half peeled yam and shred into pan. Put as much as you want in there. I added about 1/2-3/4 C. Mix it up. Wait a couple minutes.
  9. Now, you’ll put the stuff that’s in the pan in the baking dish. Add a bit of salt and pepper.
  10. Pour eggs over everything, shake it so it reaches where it needs to reach. It may LOOK like you don’t have enough eggs..if you don’t think so, add more. If you don’t have any more (like me), there’s not much you can do so go with it.
  11. Put in oven for 30 minutes. Check it, if it’s still wobbly in the middle, then cook for a bit more.
  12. Viola – NUM. ENJOY!!

Chocolate Coconut Stacks

I have found a new blog that I love: PaleOMG. Julie Bauer is HILARIOUS her posts are full of life and you can’t help but keep reading.

Carly posted a suggested recipe from PaleOMG on my Facebook wall so I decided to give it a go. These chocolate coconut stacks are from Julie’s blog and they turned out freaking good. 🙂 I followed the recipe for the most part – my mod in [xxx]. Didn’t do much different. Seriously, what I love about these is that the consistency is FAB and they aren’t too sweet – they are perfect for this girl.

Anyhoo, give it a whirl, and go check out Julie’s blog. Awesome.


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  • 1/2 cup canned coconut milk
  • 1/2 cup Coconut Cream Concentrate or 1/2 cup homemade coconut butter [I was running way behind on time – bought coconut butter. I plan on making it next time b/c it’s bloody expensive.]
  • 1/2 cup maple syrup
  • 1/3 cup cocoa powder
  • 3/4 cup almond butter
  • 1 tsp vanilla
  • 2 cups shredded coconut
  • 1 cup sliced almonds [I only had whole on hand – so food-processed them. VERY good]
  • pinch of salt
  1. In a small saucepan add the coconut milk, coconut butter, maple syrup, cocoa powder, and almond butter. Stir all the ingredients together until smooth and warmed through. Remove from the heat and add the vanilla.
  2. In a medium bowl add the coconut and sliced almonds. Pour the chocolate mixture over the coconut and almonds and stir to thoroughly combine. Drop on a parchment lined cookie sheet and cool in the fridge until set.

Chicken Bundles

Well, I’m not exactly sure where the last three weeks have been. Seriously – what the hell have I been doing?! I’m standing in my kitchen once again trying to remember all of the great food recipes I’ve wanted to post and I haven’t. And now I have to go find my notes, which could be on the computer at home, computer at work, in one of 10 spiral notebooks I have lying around, or, on post-it notes. Sh*t.

Well, I’m trying a new tactic. I’m doing one recipe and I will type it exactly as I go. WOW – what an organized concept.

So, I call this little diddy ‘chicken bundles.’ And I’m making this up on the fly, so bare with me. 🙂

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Marinade/baste stuff/sauce

  • 1/4 teaspoon ginger
  • Sea salt/pepper to taste, I did about 1/4 tsp of each of these
  • juice of one medium orange (or two smaller orange-type fruits – I used tangerines)
  • juice of one lime
  • 1/4-1/2 cup of grape seed oil

Din Din Ingredients

  • chicken tenders (can easily use breasts, pound out to even thickness
  • veggies of choice – I used zucchini, green onion, asparagus, and something green with yellow flowers (you’ll see from the pic)
  • Note: Use veggies that will stand up with the chicken – cut them bigger so they are done perfectly by the time the chicken gets done – just keep an eye on it when you whip it on the grill

And you’ll see in the pics that I have cooking twine to wrap. Well, changed my mind. What makes EVERYTHING better? Even red velvet cupcakes (although I’ve not tried this yet)? Prosciutto!! May still need twine, but we’re trying it this way first.

  • Asparagus – cut tough ends off, I used two – three thin stalks or one – two medium stalks.
  • Onion – hard to cut, used an outside ring cut thin. See pics.
  • Yellow/green things that I don’t know what they are: two stalks
  • One chicken tender, salt and peppered
  • One green onion
  • Two – three sprigs of cilantro
  • One ‘fry’ cut zucchini
  • One-two (go for two, why the heck not?)  pieces of prosciutto – just rolled my first, use two. Way better.
  • and you’ll notice from the first one I rolled to the second – added the cilantro. It’s right there, how could I forget on the first one? Geeze…

So once you roll it all up, nice and tight, brush the marinate on the outside of the goodies so it doesn’t stick to the grill. 🙂

Have the grill preheated. These took about 15 minutes. Check in then take it off or leave it on for another minute or so…but, 15 worked for our grill, we don’t want to kill anything in the wrap.

We are enjoying these right now – they are GOOD. ENJOY!

Prosciutto Poppers

OMG. This one is HIGH up on my faves list. What great flavors!! I’m calling these “Prosciutto Poppers.” Perfect for a weeknight with a size of veggies or something, or not – screw it, these are good on their own! Holy. I wish I would have made more of these…

Anyhoo, here we go. I was feeling creative and this is what I came  up with. Enjoy!!

  • Chicken, cut to bite sized (I used chicken tenders and cut them in half)
  • Prosciutto (one piece per bite of chicken)
  • Jalepenos
  • Salsa

Place the prosciutto flat, place the chicken on the prosciutto. Place one slice of jalepeno (more if you like heat – this was perfect for me) and add a dollop of your fave salsa (what’s mine? Trader Joe’s. And, when you’re done with it, use the jar for smoothies).

Wrap the prosciutto around everything, place a tooth pic in the center. We grilled ours on foil for about 10 minutes. It’s FABULOUS.

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Paleo Frappuccino

Thank you Marlene LeBaron for this one! If you haven’t visited You hunt. I gather., Marlene’s blog, do so! She’s got great stuff on there. I saw this on Carly’s facebook post this week and had to try it. What’s great is that it’s easy, had everything on hand and it was much needed in the afternoon. Great pick me up! I made a blender full and just put it in small jars with lids. Had one this afternoon at work – SO GOOD.

Thanks, Marlene!!

Geeze, now I want this. If it weren’t 9pm, I would go for it…hmmm….OK! On to the recipe! OH! One more thing: have you had the Trader Joe’s salsa? The jar with the yellow lid? Don’t recycle those – reuse!! They are the perfect smoothie/Frapp size!

Now on to the recipe…I promise.

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Paleo Frappuccino

3/4 Frozen Banana
6 Ice Cubes
1 Cup of Cooled Coffee
1/2 Cup Canned Coconut Milk
1 Tsp. Organic Unsweetened Coco Powder
1 Tsp. Vanilla Extract
1 Tbsp. Raw Organic Honey

1. Blend all the ingredients, minus the cinnamon until the desired consistency is reached.
2. Sprinkle with cinnamon after it’s poured in your glass.