Posts Tagged ‘Cross Fit’

Thought of the Day: 1/6/13

Posted: January 6, 2013 in CrossFit, Media, Nutrition, Training
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This past summer I had the amazing opportunity to go to California to watch the 2012 CrossFit Games. I knew some of the athletes, had friends from all over the country going to watch, and made some really great new friends, too. It was kind of a win-win-win-win-win scenario!

One of the people I met there, and now consider a friend of mine, was a woman named Leah Van Hoose. Leah is the owner, and a trainer, at CrossFit Nation in Easton, Maryland.

Now, most of the stories from the Games aren’t appropriate for my blog… mostly because our group had free beer and promised not to post stories from that weekend on the internet! 🙂 I’m just kidding, but what I CAN say, is that Leah is amazing! (She is the young lady to the right of me in this picture below.)

CrossFit, Smashby Training, CrossFit Games, Thought of the Day, CFGamesCrew

Part of the awesome crew I got to hang out with at the CrossFit Games!

Today, she posted a link to an article she wrote a while ago on Facebook, and I read it for the first time… it is amazing.

The post is called “Confidence Learned Confidence Earned” and was featured on WODTalk.com. I’m just going to direct you guys to the link to read it there yourselves, but let me summarize it the best way I can:

One day she started to lose her hair. Over time, her two boys would also lose their hair. There has been no medical or chemical explanation as to why this happened, but the post discusses her challenge(s) and her journey into accepting the change in appearance, and how she realized that (even though she DOES look great) looks aren’t everything in life!

I have to share my two favorite quotes from the piece, though… as they’re incredible.

1- “What happened was with acceptance for me, everyone else accepted it to. People see what you project. If I wasn’t comfortable with my head why should they be? We feed off each other’s emotions. I had to be confident. I was still Leah. I just looked a little different”

2- “The hardest time not wearing my bandana was in the grocery store that first time. I felt like everyone was staring at me, and they probably were. How often do you see a tall, fit, bald woman in shorty shorts and tall socks in the grocery store? I embraced it after I got over the initial fear. Yes people were staring and it was OK, I just smiled, they smiled back and I continued on my way. The lady at the checkout told me that she had been waiting for me to ditch the bandana and I was much more beautiful without it. Exactly what I needed to hear!”

Please click here and go read her post, and then come back here so you can comment and we can chat about it. I am so thankful to know such awesome people!!

Smashby’s PaleOMG Xmas Adventure: 4

Posted: December 30, 2012 in CrossFit, Media, Training
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Tonight’s video is not my favorite. Here’s why, yesterday family stuff ran far later than expected, so we didn’t cook anything. That meant today’s video felt more rushed. I just don’t think that the video does the meal itself justice.

NONETHELESS….

Today’s meal, from the PaleOMG website, is a Chicken Bacon Alfredo.

One of my favorite meals as a kid used to be fettucini alfredo with chicken. Until Paleo came along for me, I didn’t know it was possible to have a “pasta” dish without actual pasta. Spaghetti squash has completely changed that view for me, and it is delicious!

For the recipe, I used an Acorn Squash as opposed to Delicata Squash (supermarket availability), and aside from that the recipe was done pretty much to specs.

In the video, I made some dumb choices (mashing spaghetti squash pasta down in the dish, bad explaining of steps, letting segments run too long), but I blame those on how tired I am today. The next video will be better, or at least I promise to try! 🙂

Bottom line, the kitchen smells amazing, I got to eat some bacon tonight, and I really enjoyed the few bites of this meal I had tonight!

Chicken Bacon Alfredo
Prep time: 25 mins Cook time: 10 mins Total time: 35 mins
Serves: 4

Ingredients
1 spaghetti squash, cut in half lengthwise, seeds removed
1 larger delicata squash, cut in half lengthwise, seeds removed
½lb chicken tenders
4-6 slices bacon, diced
½ cup canned coconut milk
1 teaspoon dried basil
1 teaspoon dried parsley
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon dried thyme
salt and pepper, to taste

Smashby’s PaleOMG Xmas Adventure: 3

Posted: December 29, 2012 in CrossFit, Media, Nutrition
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In the final meal of my PaleOMG cookfest a few days ago, we decided to make Cilantro Chicken Nuggets!

I will not lie when I say that as we were making the nuggets, our thought was… this doesn’t look very appealing. But as the balls of ground chicken meat started cooking, they began to look more and more like chicken nuggets! Then, when it was time to try them, these PaleOMG creations did not disappoint!

Aside from my one piece of feedback, (that I would have used a bit less cilantro) these were probably the biggest hit of the day. If you try them, let me know what you think, please.

Basic ingredient list below, as usual.

Cilantro Chicken Nuggets
Ingredients

For the nuggets
1lb ground chicken or ground turkey
1 egg, whisked
1 bundle of cilantro, chopped (the more, the better!)
3 scallions, chopped
2 teaspoons sesame oil
½ cup Coconut Flour
¼ teaspoon ginger
salt and pepper, to taste
1-2 tablespoons Gold Label Virgin Coconut Oil

For the dipping sauce
¼ cup Coconut Aminos
â…› cup white wine vinegar
1 tablespoon ground stone mustard (from the bottle/container-not powder)
1 teaspoon Raw Honey

Smashby’s PaleOMG Xmas Adventure: 2

Posted: December 27, 2012 in CrossFit, Media, Nutrition
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The week of delicious PaleOMG recipes continues with a “Spaghetti and Meatball Casserole”!

The reason that those last 4 words are in quotations is because they are neither real spaghetti, nor do I think they make an actual casserole. But work with me, please.

Since I don’t have the silicone cupcake cups Juli uses for a few of her meals, I decided I didn’t want to risk having a dish where paper cups stick to the food and I have about as much success saving the meal as I do peeling a hard-boiled egg.

In today’s video you get to see my amazing style of threading/dethreading a spaghetti squash, and you also get to see me “back seat drive” my mom’s egg-pouring ability. I’d say it doesn’t get too much better than that.

For a snap shot of what I used to make this meal (pasted straight from the PaleOMG page for the Spaghetti and Meatball Bites recipe), check it out:

Spaghetti and Meatball Bites
Prep time: 25 mins Cook time: 20 mins Total time: 45 mins
Serves: 12 (more like 4-6 people, with the way I made it)

Ingredients
1 medium spaghetti squash, cut in half lengthwise, seeds removed
1lb Tropical Traditions Grass Fed Ground Beef
1 (14oz) can tomato sauce
3 egg whites, whisked (adjusted to 5 egg whites)
1 tablespoon dried parsley
1 tablespoon dried basil
1 tablespoon dried thyme
salt and pepper, to taste
1 tablespoon fat of choice (I used bacon fat)

Thought of the Day: 12/27/12

Posted: December 27, 2012 in CrossFit, Media, Training
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I am a sucker for motivational movies/quotes, etc.

The scene below is a video I’ve seen on YouTube many times, and is from the movie Coach Carter.

The quote featured, (which is part of a real speech given by Marianne Williamson) is one that I come back to often. I use the words to remind myself why I, personally, have likely never taken that FULL DEVOTION to certain things in my life, and instead chose to create excuses as to why I “couldn’t” achieve a task.

Please read this transcript often.
Print it out and look at it every day.
Remind yourself of your TRUE goals when you hit a bump in the road and want to stop moving forwards.

Is it because we’re afraid to fail? Or… is it because we are so scared at just how successful we might become?

I’m still working through that one, myself 🙂

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Carry on…

Smashby’s PaleOMG Xmas Adventure: 1

Posted: December 26, 2012 in CrossFit, Media
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The week of delicious PaleOMG recipes begins with a Breakfast Lasagna!

I wasn’t sure how this one was going to turn out, but was anxious to start 7 straight days of meal-cooking videos with a delicious breakfast!

Instead of focusing more time and effort on a high-quality video production (as if I even knew how to do that!), I am just going to throw all of the short segments together into one longer video.

My goal throughout this series is to show the prep phase of the meal, a few mid-cooking steps, and then the final product with honest feedback about how I think it tastes! Why my opinion… because you’re on my blog, dummies. When I remember, I’ll also try to guess-timate how much the whole meal costs.

I’ve only recorded three videos as of the posting of this first recipe, so if there is anything you need more or less of to make these videos more helpful, please let me know asap!

For a snap shot of what I used to make this meal (pasted straight from the PaleOMG page), check it out:

Breakfast Lasagna
Prep time: 20 mins Cook time: 35 mins Total time: 55 mins
Serves: 3-5

Ingredients
1 yam or sweet potato, thinly sliced lengthwise
1lb chorizo or breakfast sausage (depending on the spice level you’d like)
1 container sliced mushrooms
1 yellow onion, sliced thin
â…“ cup canned coconut milk
1 teaspoon garlic powder
1 teaspoon onion powder
salt and pepper, to taste
6 eggs, whisked
2 tablespoons fat (I used bacon fat)

Ask Smashby: 12/5/12

Posted: December 5, 2012 in CrossFit, Media, Training
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Today’s questions come from Clark Niemeyer-Thomas, and they are all essentially in regards to the Winter WODFest CrossFit Competition (hosted by our friends at CrossFit Eminence) that will be held at the end of January.

At one point during my answers, I hesitate because I was unable to confidently identify a particular movie. When you watch my video, most of you will likely remember the scene I was referring to. In the movie Back to School, Rodney Dangerfield performs a dive. That dive… the Triple Lindy. Trust me, it’ll make more sense after you watch my video below.

Clark, let me know if you have any other questions. Everyone else, what else have you got for Ask Smashby?

Happy Wednesday, everyone.

Thought of the Day: 12/5/12

Posted: December 5, 2012 in CrossFit, Media, Training
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Today’s Thought of the Day is simple:
Your excuse is invalid.

When I write that, I’m not talking at you, the reader of my blog. I’m talking to myself and sharing that inner monologue with you.

I will tell you what, when I want to, I can create some pretty big excuses. Why DID I do that? Why did I NOT to that? Why haven’t taken a step in the right direction? Why am I putting off STARTING that project for another day, week…. month? It’s something I’m constantly working on trying to improve, but I’m not there yet.

There are certainly plenty of times where a desired outcome is simply unrealistic. However, for the sake of this post, I’m referring to times where I can make a change, and choose not to instead. When these situations come up, I often think of the image below.

CrossFit, Smashby Training, Your Excuse is Invalid

Meanwhile, sometimes I complain about being too tired to work out.

When I have so much to be thankful and appreciative for, I feel as though sometimes I am being wasteful of my abilities and talents, and don’t like that feeling at all. If I’m healthy enough to work out, work out. If I have the physical ability and mental strength to accomplish a goal, why have I not accomplished it or made strides towards it yet? I have been working diligently towards trying to have that conversation with myself less and less often and instead just making the most of my time and living with fewer regrets.

I am not saying I haven’t accomplished anything positive, just acknowledging that I have so much more I want to do, in so many areas of my life! Does that make sense?

Well stories like the one in the video below are the types of stories that keep me motivated. Here’s a brief summary from the hourlyupdates YouTube page:
“Ali McWeeny of Ellensburg was once a force to be reckoned with in the world of weighlifting, but that all changed three years ago when she lost her left leg in a boating accident.

Doctors said she would never lift weights again, but McWeeny had other ideas. She’s now competing again, and her inspirational story was enough to bring her former coach out of retirement.”

Yep. One-legged weightlifter.

So, that brings me back to my initial point. My excuse is invalid. Time to buckle down and do some work.

How do you feel about this topic?

Ask Smashby: 12/4/12

Posted: December 4, 2012 in CrossFit, Media, Training
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This morning I saw two friends of mine (a husband and wife who own CrossFit Eminence) share a post with one another on the book of face. The post comes from CrossFit Invoke, and is entitled “When Your Coaches are Off Duty“.

Here is the post, word for word:
“Today’s post is going to be short, but important. We love you guys. We do, and we love to coach you guys and see you succeed, but you know what else we love? CrossFit. Many of your coaches participate in the class, or sometimes are grabbing a few extra lifts off to the side during your class. While your coach has a bar overhead, just finished a WOD or is getting warmed up for the WOD is not the time to ask questions about how to do this movement or that movement, whats the WOD for tomorrow, etc etc. Sometimes, we also just like to socialize with everyone while we aren’t working and frequently need snacks between classes.

With all that being said, we’ll always do our best to answer your questions and help you out, but try an ask your questions when the coach isn’t training, snacking, napping, etc. If they aren’t on duty that day and its not critical to ask them at that moment, consider an email or facebook message so they can respond at their convenience.”

This made me think a little bit about how I feel about that topic, and I felt compelled to record a video on my way into work this morning.

PLEASE READ THIS:
I said it briefly in the video, but this video in NO WAY represents my views on what it takes to be a good coach! I am NOT suggesting, in any way, shape, or form, that a coach needs to always be “on duty.”

As I mention in the video, I simply feel that by only coaching about three nights per week, that I’m in the gym so infrequently, and I get to see my athletes so infrequently, that I want to be “on duty” far more often. For my friends who own gyms and coach 5-8 classes PER DAY, I think you ABSOLUTELY need some “you time” throughout the day. If for nothing else, to at least grab a bite (which few of them have time to do) and get a few minutes of silence (which few of them get).

So, take my words as how I like to roll, for me.
What are your thoughts on this topic?

Enjoy!

Moment of Awesomeness: 11/30/12

Posted: November 30, 2012 in CrossFit, Media, Training
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This. Is. Awesome.

Many of you know, that growing up in Pittsburgh, I am a huge Steelers fan. Almost all of you know that I am also a huge CrossFit fan! This video combines BOTH of those things!

Here’s the video summary from the CrossFitHQ YouTube video. So cool.

The moral of the story: Don’t ever give up.

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