The thoughts featured in the post are mine and mine alone! 

I have never claimed to be a great writer. In fact, I usually say my writing is like my talking… I usually do too much and use too many words! But every once and a while I see some piece from a blog or a FB post that makes me want to literally jump up and down and high five a stranger. Today, I read one of those posts! *High Five*

The topic covered was is something most of us typically refer to as “rep-shaving” in our little CrossFit world. My blog has featured at LEAST 2 posts on the topic, so I’ll include the link right below here if you care to go back and read my thoughts.

Smashby Speaks: The CrossFit Games Open 2016

Now this NEW post, written by Mike Warkentin (who is the managing editor of the CrossFit Journal and the founder of CrossFit 204) is probably the most brutally honest, and all-encompassing blocks of words that I’ve read on the topic. It’s called “An Open Letter to Cheaters” and basically says what almost all of us think on the issue:

Why? Why would someone intentionally skip reps/rounds during a workout, shorten range of motion, or write the wrong weight used for that Shoulder Press?

We all have had brain meltdowns during or after a workout and lose count when we can’t even see straight, but some athletes out there do it on purpose. Often. My typical approach as a coach (which falls into one of his categories in the piece) is to just let it go. I’ve said the sentence, “They’re only cheating themselves…” countless times, but Mike makes a point: while they’re only cheating their own physical progress and development, it can STILL have a negative impact on the community around them.

Even when I started competing back in 2010, I remember no-repping myself during workouts!

Even when I started competing back in 2010, I remember no-repping myself during workouts!

As competitive creatures, person “A” could become discouraged if they keep doing full range of motion push-ups, and time after time person “B” beats them in a workout by not locking out a single one. CrossFit is founded upon the concept that we all suffer together, so we that we all get better together!

In my nearly 8 years of CrossFit, I’ve probably posted a few hundred videos of myself working out. While some of them are to share my accomplishments with friends, most of the time it’s for the silly reason that I want my friends to know that when I talk about my “exercise racing” times or numbers, that I’m being honest. (And to hope I can get some remote coaching on technique, since 95% of my training is done alone!)

Enough of my rant, please check out this article, and let me know your thoughts! I really enjoyed this one. I’m going to start trying to write more often, too. It makes me feel good to hope that my years in this “sport” of ours can potentially help (or entertain?) at least one person out there.

Enjoy your weekend, friends!

The thoughts featured in the post and video are mine and mine alone!

A big thanks to Gwen for reminding me yesterday that I never ended up posting this video on Monday of this week! The 4th of July weekend in Portland was absolutely crazy where we did ALL OF THE THINGS (from visiting Astoria and Cannon Beach w Haystack Rock to trying all of the beers), and it’s been a whirlwind since getting back home.

I did, however, make time to cook my new recipe for the blog. This was a stuffed pepper dish, which I had done before, with a twist. Instead of using ground beef like I usually did, I used something a little leaner and tossed in Bison meat! Aside from all the seasonings, throwing in an egg to help hold things together, and of course… some cheese for me (you don’t need to add it in!), the other fun addition this week was a pepper from the garden here at the house. This thing is called Mucho Nacho, and kind of smells like it, too!

Total Prep time took me 10-15 minutes, then I cooked it at around 400 degrees for almost 45 minutes. Since I’m not very experienced with meals like this, the oven time was trial and error for me, but that’s what I like to do for these things… try something new!

The one I have already had this week was pretty good! I added a bit of Guacamole to it, and poured a bit of salsa on top. I’ll call it a success. If you try it, let me know how it goes, if you change anything, and how you like it!

The thoughts featured in the post and video are mine and mine alone!

Sorry for the missed video last week, guys. I was out of town and didn’t make any of my own food!

For this week’s video, I realized I haven’t MADE burgers in a really long time, so it was time to have some fun! Green and red peppers, onions, and cheese IN the lean ground beef…. soooo good.

So good, that at one point while looking at the plate of some prepared burgers, I couldn’t even count to three. Pretty awesome. In order to make this meal lower in fat, feel free to switch out the beef for ground turkey or even ground chicken. And as always, I enjoy cheese. If you don’t want to include it as part of your diet… don’t add cheese!

In other news, I 100% forgot which burgers had jalapeños in them… So that’s going to be fun to discover. I had ONE job!!

The thoughts featured in the post and video are mine and mine alone!

For me, Meal Prep doesn’t always need to include large volumes of meals that will be eaten throughout the week. This week’s video was just a quick dinner I made for myself while visiting Pittsburgh for a few days.

Boneless Pork Chops, especially ones this thin, don’t take very long to cook at all. This entire meal took me 15-20 minutes which included prep time! The original recipe that inspired me to cook called for the chops to be dipped in flour, but I didn’t want to do that. I did, however, keep the butter it called for in the original.

The pecans and honey were a new touch that I had never used to make a “sauce” with before, so that was fun. Feel free to replace the butter with an oil of your choice, and add in additional veggies, but this sounded delicious to me, so that’s how I made it.

What do you think? How does it look?

The thoughts featured in the post and video are mine and mine alone!

Quick post today for my week’s Meal Prep from Sunday! Since most meals were already done (thanks, Em!), I decided to share a snack that I haven’t made in some time. A few years ago, a friend suggested making this dish, and I was hooked!

Shrimp. Grape Tomatoes. Avocado. That’s it! Check out how easy it is to make this meal, and give it a shot for yourself. It is delicious!

Note: Shrimp can be fairly expensive, and some folks don’t love it. That’s fine, you can still make a meal this quick and easy with any other protein of your choice. If not shrimp, I’d probably suggest a lean ground beef or turkey. Just by seasoning it to your liking and adding tomatoes, then topping it off with some diced avocados, you’re ready to go.

Enjoy, friends!

Smashby’s Meal Prep: 5/30/16

Posted: May 31, 2016 in Nutrition

The thoughts featured in the post and video are mine and mine alone!

The Memorial Day holiday messed up my scheduling a little bit this weekend, but here’s the latest installment of my Meal Prep series!

One of you asked last week about what a typical day’s worth of meals looks like for me, so that’s how this one ends.

As always, I mention that based on a person’s individual health goals, any number of substitutions can be made for any part of the meals I make. For example, I like red meat, eat some cheese, and typically have slightly larger portion sizes for most. You don’t need to follow what I do, just sub in or exclude whatever you’d like. These videos are meant to be more “inspiration” than “recipe”.

Also, if anyone is bored and wants to calculate out the Macros for what I eat, have at it!

We’re already 5 months through 2016, let’s see if I can keep coming up with fun meals to try and cook.


The thoughts featured in the post and video are mine and mine alone!

This week, the meal I made for my Meal Prep video was some Shredded Chicken Lettuce Wraps (with lettuce from the garden)! The audio isn’t great, but I’m still working on trying to find the best angle/camera placement. You’ll still get the gist, though.

This week’s video has three main highlights:
1- Getting to meet two of my kitchen helpers, Bacon and Hugo

2- It’s the first time I’ve ever picked vegetables from the garden here at home to use for a meal

3- There’s a good 15 seconds in the video that I simply cannot find the salsa jar I was holding in my hands 47 seconds prior to filming that clip. Typical.

Feel free to add in any additional veggies you might want for this meal, tomatoes would probably be a fairly common choice. I prefer salsa versus whole tomatoes, though. If you eat tortillas, that would also be a common choice in place of, or in addition to, the lettuce!

Let me know what you guys think of this week’s meal prep, and if you have any questions, comments, or other feedback, let me know! Have a great week, friends.

The thoughts featured in the post and video are mine and mine alone!

For the past few months, I’ve been trying to make myself cook new things to keep Meal Prep interesting. This is the first week, however, that I actually video-taped an experimental dish for the blog. The first victim:  A Breakfast Quiche!

The ingredients for this are simple- Pie Crust (gluten free this week!), eggs, elk and pork bratwurst, spinach, some sweet peppers, and a little bit of salt and pepper

I’m aware that eggs are a solid protein source, but by now, most of you know that I usually eat a lot of protein with my meals. To make this particular dish lower protein and/or higher carb, a few very simple changes could be made. First, instead of whole eggs, use egg whites only! Also, when cooking eggs, don’t be afraid to add a little water while whisking. It can add quite a bit of “fluff” to the eggs you do have! Also, there is no need to add any additional bratwurst, like I did. I just got suckered into buying them while walking around in Costco (free samples)! Finally, quiche are awesome to make because you can basically add any number of items. For this one in particular, I could see adding in onions or mushrooms for a higher veggie/carb count!

I’m not quite sure what the next experimental dish is going to be, but I am open to suggestions! Hopefully this post was helpful, and I’ll chat with you guys next time.

AND – Congrats to CrossFit Omnia for qualifying for the 2016 CrossFit Games by finishing in Third Place for the South Region! We’re so proud of you guys!

The thoughts featured in the post and video are mine and mine alone!

Usually I post meal prep videos to try and give viewers ideas of healthy and delicious food options that are fairly easy to make. The goal of today’s video, however, is to show you guys the entire process of how long it takes me to make 8 steak salads! The recipe is fairly similar to what I’ve posted in the past, but for the serving portion, I leave the camera running through it all.

The prep phase today ran around 30-40 minutes. Seasoning and grilling the steak took me 10-15 minutes, the hard-boiling and peeling for the eggs took 15-20, and washing and cutting fruit probably took 15 minutes. Some of those tasks were happening at the same time, so I’m just sharing total time figures in case any of you decide to do something similar for yourselves!

As always, feel free to substitute any portion of the meal for food options that are more in-line with your fitness/health/nutritional goals. I just wanted to show that once things are ready to go, it takes less than 4 minutes to combine ingredients and make enough meals to last over half of the week!

To the viewer who challenged me to cook something without peppers…. Boom!:)

Next “Smashby’s Meal Prep” video will feature a meal I’ve never made myself. Get ready for some kitchen shenanigans! I hope you guys like this video. Have a great week, friends.

Smashby’s Meal Prep: 4/24/16

Posted: April 24, 2016 in Nutrition

The thoughts featured in the post and video are mine and mine alone!

Happy Sunday, everyone! It’s been a long time since I’ve been able to make a cooking video, and I thought this was the perfect time. One of my favorite meals to make used to be my Breakfast Scramble, and I haven’t made a good one in at least few months.

Today’s scramble featured a lot of the usual suspects, in terms of ingredients:

Red and green peppers, one jalapeno, half of an onion, mushrooms, a pound and a half of chorizo, and eggs

To provide some background, the standard rules that I try to follow when purchasing and preparing food are:

1-  Cook food that I enjoy

2- Aim to use as little processed foods as possible

3- Choose food that compliments my lifestyle and activity level

That said, feel free to adapt my recipes to match your own health and fitness goals. (For today’s meal, for example, the easiest option to make the meals a bit leaner would be to use different protein sources. Ground turkey, turkey sausage, and egg whites are all good options, and could simply be substituted into the same instructions to make just as delicious of a dish.)

What do you guys think? Does this scramble look good? Does it seem as easy and fast to make as it felt?

These videos and posts are here to try and help you, give you more ideas for healthier meal options, and inspire you to try new meals every once and a while!

Happy cooking, friends.