Archive for March, 2014


So this week My husband and I will be doing two Hero Wods. One for Eddy Walsh of Engine 33 and one for Mike”Dork”Kennedy of ladder 15 who lost their life’s in the line of duty. This is one of the million things I love about crossfit. Being able to honor hero’s in our own way. 🙂 Today we are doing the one above and I think we are doing the one below tomorrow or later on this week. Either way they will both get done. If you could help out and share these WOD’s and get the word out there so other crossfitters can also join in and honor these great firefighters and CrossFit family members..

Hero WOD
Eddy Walsh (205/135)
Athlete can go straight from fifth clean to Jerking and from 5th Jerk straight into first front Squat
5 Deadlift
5 Cleans
5 Jerks
5 Front-Squat

Here is the link to the fund that the department set up for Eddy and Mike.


So yea this picture is pretty dead on to how I felt last night you just have to add in thrusters to the mix. 14.5 was BRUTAL! I had to go in last night and just knock it out because I just could not stop thinking about this one and it was driving me crazy. I knew I had to finish it had no time limit so it was finish or quit. You don’t quit. Not if you can get that bar up over your head. Well it ended up taking me 24:35 so under 30 I was really happy with my time. Well I was really happy I finished. Around the set of 9 I started feeling very sick. :/ The set of 9 and 6 were so hard and I’m pretty sure If my coach was not in my face pushing me and coaching me on what to do every last step of the way I don’t know if I could have finished it. I’m very grateful for him. When the last set of 3 came I was able to push out the last 3 Fast and the last 3 burpees fast! I think I amazed ppl that were watching me about to pass out that I all of a sudden got that push to finish that fast. But its 3 the faster I finished the faster I was done with this horrible workout! If you have not done it yet. Good luck. It really might not be as bad if 65 is a lighter weight for you. For me it was not. I had never even done one thruster at 65! And I still don’t think I’m ready for 65. 55 for now. But on a happy note I’m not very sore today. Last night I could hardly move so I was thinking this morning might not be so much fun but I feel pretty great. So hello Garage gym today! 😀 Please let me know how y’all did at 14.5! And If you still have not did it good luck!!!!



I would be lost without these girls!


So my husband and I had leeks last night in our dinner. It was a Paleo stir fry basically with leeks, carrots, sausage and eggs on top and of course seasonings. When the leeks started cooking I did not like the smell at all. I’m not a fan of strong smells in the kitchen also it made me worry about the taste. Well when it was all said and done you really could not taste anything out of the ordinary so it really made my husband and I question the point of them being in the stir fry. If not for flavor did they have a really good health benefit? Well I had to look it up today and it just so happens that they do! They are really really healthy! I wish I would have known about them earlier. They are not to expensive and really easy to add to dishes without compromising flavor but adding health perks.

Health Benefits

Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

Cardiovascular Support

Leeks contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. Interestingly, one of the mechanisms involved in this blood vessel protection may involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels, as well as decreased production of that asymmetric dimethylarginine (ADMA), a substance that blocks production of NO.

Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb). While it’s true that we still get about 50% more 5MTHF from the bulb than the leaves, this distribution of folate throughout the plant makes leeks a cardioprotective food from top to bottom. (Folate is a key B complex vitamin for supporting our cardiovascular system, because it helps keep our levels of homocysteine in proper balance. Excessively high levels of homocysteine are a risk factor for many cardiovascular diseases.)

Also present in leeks are impressive concentrations of antioxidant polyphenols. These polyphenols play a direct role in protecting our blood vessels and blood cells from oxidative damage. The total polyphenol content (TPC) of leeks averages about 33 milligrams of gallic acid equivalents (GAE) per 100 grams of fresh edible portion (FEP). By contrast, the TPC of red bell peppers averages 27 milligrams; cherry tomatoes, 24 milligrams; and carrots, 10 milligrams. So even though leeks are less concentrated than some of their fellow allium vegetables in terms of total polyphenols (garlic provides about 59 milligrams GAE/100g FEP, and onions provide about 76 milligrams), they are still a highly valuable food in terms of these phytonutrient antioxidants and provide us with important cardiovascular benefits for this reason.

Other Health Benefits

Unfortunately, leeks have received less research attention than their fellow allium vegetables (especially garlic and onions), and for this reason, there is less documentation of their likely health benefits. Given their substantial polyphenol content, including their notable amounts of kaempferol, we would expect to see overlap with garlic and onions in terms of support for many health problems related to oxidative stress and chronic low-level inflammation. These health problems would include atherosclerosis, type 2 diabetes, obesity, rheumatoid arthritis, and allergic airway inflammation. We would also expect to see leeks providing measurable amounts of protection against several different types of cancer, mostly likely including colorectal cancer. It’s important to remember that even in the absence of research studies to confirm health benefits, leeks still belong to the same allium vegetable family as onions and garlic and contain many health-supportive substances that are similar to (or identical with) the substances in their fellow allium vegetables.

With a more delicate and sweeter flavor than onions, leeks add a subtle touch to recipes without overpowering the other flavors that are present. Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best.

How to Select and Store

Leeks should be firm and straight with dark green leaves and white necks. Good quality leeks will not be yellowed or wilted, nor have bulbs that have cracks or bruises. Since overly large leeks are generally more fibrous in texture, only purchase those that have a diameter of one and one-half inches or less. Try to purchase leeks that are of similar size so as to ensure more consistent cooking if you are planning on cooking the leeks whole. Leeks are available throughout the year, although they are in greater supply from the fall through the early part of spring.

Fresh leeks should be stored unwashed and untrimmed in the refrigerator, where they will keep fresh for between one and two weeks. Wrapping them loosely in a plastic bag will help them to retain moisture. Cooked leeks are highly perishable, and even when kept in the refrigerator, will only stay fresh for about two days. Leeks may be frozen after being blanched for two to three minutes, although they will lose some of their desirable taste and texture qualities. Leeks will keep in the freezer for about three months.

Tips for Preparing Leeks

Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Make sure slices are cut very thin to shorten cooking time. Let leeks sit for at least 5 minutes before cooking.

Healthiest Way of Cooking Leeks

Heat 3 tablespoons of broth in 10-12 inch stainless steel skillet until it begins to steam. Add 1 pound of cut leeks. Cover and Healthy Sauté for 4 minutes. Add 2 more tablespoons of broth, reduce heat to medium low, and Healthy Sauté for 3 more minutes uncovered while stirring frequently. Toss with 2 tablespoons of extra virgin olive oil, 1 teaspoon of lemon juice and salt and pepper to taste.

To read more about leeks check out This is where I found all the information in this post.


Well hello 14.5! We all knew it was going to be thrusters and burpees so really no surprise there. But now the no time limit. That’s a whole different story. 14.5 is for time. That means if you don’t finish it’s because you quit. I will not quit. Now that being said I wonder how long it will take me to do this wod! I did thursters not very long ago at 55 and they were not easy so… I guess we will see.. How do y’all feel about it? I would say my favorite thing is the burpees only because I feel like they are more mental and I’ll be able to keep throwing myself down. Now throwing that weight up over my head 80 plus times. I’m more concerned about that and I really hope I don’t run into a road block were I just can’t get it up. Fingers crossed. I’m hoping that I will be able to do this wod Sunday that way I can give my hands today and tomorrow still to heal as much as they are going to. If I am able to do that I think I will do Karen again today (150 Wallballs) Maybe that will be my Friday Wod. I’m determined to get my time under 10 minutes 😀 So until that happens it will be a regular wod. I ordered a 16lb wall ball over two weeks ago from Amazon but as of a few day’s ago it still had not shipped so we just canceled the order and I have to find a different one to order. It should not take that long to ship a idem. I think. Okay I have to get stuff done around the house and play with the baby before nap time. I would love to hear what y’all think of 14.5!!! 🙂




These are hands down the best paleo brownies that I have made! I have to give a shout out to that’s where I found them! I could eat the whole pan easy by myself in one sitting. My husband has yet to try them so they are not husband approved yet but I’m 99.9% sure that he will love them also! They are also so easy to make and call for pretty normal ingredients. I didn’t have to make and special run to the store I had everything I needed already. I love that because I hate going to the store. lol I highly recommend trying these and if you do let me know how they turn out and if you love them just as much!!

1 cup chunky almond butter
1/3 cup pure 100% maple syrup
1 organic egg
2 tbsp butter, melted (or you can sub coconut oil melted)
1 tsp pure vanilla
1/3 cup unsweetened cocoa powder
1/2 tsp baking soda


1. Preheat the oven to 325 degrees F.

2. In a large bowl, whisk together the almond butter, syrup, egg, butter, and vanilla. Stir in the cocoa powder and baking soda.

3. Pour the batter into a 9-inch baking pan. Bake for 20-23 minutes, until the brownie is done, but still soft in the middle.

4. Attempt to not eat them all as soon as they come out of the oven! 😉


Morning everyone! This is a really good recipe that my husband and I tried last night. I don’t have alot of pictures from it because I let my husband do the cooking last night. They turned out great and I can not wait for the leftovers tonight! This was a random Pinterest find 🙂

Paleo Pork Chops With Caramelized Onion and Apple Sauce


4 pork chops with the bone in
Salt and pepper to taste
4 tablespoons coconut oil
1 large sweet onion, sliced
5 apples, cored and sliced
3 tablespoons natural organic honey
1 cup sodium free chicken broth


1. Sprinkle pork chops on both sides with salt and pepper to season, Slice Onions into skinny rings, skin apples and slice apples. Set Onions and Apples to the side for now.

2. Heat 2 tablespoons of coconut oil in a frying pan over medium heat.

3. Cook pork chops in coconut oil and cook for 5 minutes on every side until brown.

4. Add the remaining 2 tablespoons of coconut oil.

5. Stir in the onion, apple slices and honey.

6. Cook until the onions have caramelized and the apples turn soft. Stir in broth.
Pour the apple and onion mixture over the pork chops as topping.

We had Asparagus as our side and it paired perfectly!