"Bring the Heat"

BRING THE HEAT 

(what a fitting name... 105 degrees Fahrenheit & sunny with a HOPE for some clouds)

Matt Munson (owner/head coach), Jeremiah Lee (coach/athlete), my husband, Kevin Pomaski (athlete) and I (coach/athlete) competed with style and class yesterday at Crossfit Katy's Bring the Heat competition.

Our day started even before the sun was up!  But we were ready to go.  Coolers, chairs, and even a canopy came with us.  This was going to be a long day.

I'd like to point out that Jeremiah & Matt competed "Standard" while Kevin & I competed '"Scaled".

So, how did everyone do?  I'm happy to say that we all fought for what we got and we should all be proud of our standings!  Because at the end of the day, I think it is safe to say, that we all learned a lot from our WOD's and left Crossfit Katy knowing a little more about ourselves and our abilities.

The final results were as follows:

Standard men (out of 39)

Matt Munson 24th place 

Jeremiah 25th place 

Scaled men (out of 20)

Kevin Pomaski 18th place

                        

Scaled women (out of 39)

Denise Pomaski 15th place

Let me just say that I wish you could have seen these men in competition.  Words such as FIERCE, STRONG,CAPABLE & FOCUSED describe these CFC athletes (and trainers).

I HAD A SUPER FUN DAY.  This was most definitely a different experience from my previous competition at CFHouston.  I enjoyed having fellow athletes competing by my side!

(For WOD information, go to Crossfit Katy's Friday fb page - https://www.facebook.com/CrossFitKaty)

A big thanks to Jamaal, Pam, Brittany, Bethany and the Stahl's for coming out to cheer us on!

UP NEXT, Oktoberfest Obliteration!  Check it out.

BEEF

There are so many things happening this month, I don't even know where to start!  

First, I want to share a delectably tender new recipe with all you:  

BEEF SHORT RIBS WITH CAULIFLOWER RICE & PEAS

This recipe was inspired by Primal Palate's Braised Short Ribs, but I infused a whole lot of "Denise" into it and in my opinion, it's exquisite and a "MUST HAVE" in your recipe collection!  

Ingredients

RIBS

Yonder Way Farm Beef Short Ribs (1 lb)

*3-4 slices of YWF uncured bacon, chopped to desired size  (See http://denisemom4.blogspot.com/2012/06/food.html for "Best bacon ever") 

bacon fat
*1 cup of homemade beef broth or you can use Better than Bouillon Organic Beef Base

4 cloves of garlic, minced

heavy tbsp, Montreal Steak Spice

1 tsp, paprika

1 tsp, cayenne (optional)

*make in advance

RICE & PEAS

1 bag of frozen baby peas

head of organic cauliflower, chopped small

1/2 a white or yellow onion, chopped fine 

2-3 tbsp, coconut oil

2 tbsp bacon fat

1/4 C beef juices (from crock pot)

*Sea salt, to taste (this is only necessary if you're cooking with YWF bacon as it comes unsalted)

What you will need

Crock-pot

Cast iron pan, or the like

broiler pan

Food processor

HOW TO

1. Rinse beef short ribs and pat down with paper towel until dry.  
2. Season ribs (both sides) with Montreal Steak Spice, paprika and cayenne (optional).
3. In a cast iron or the like add coconut oil and sear meat for approx 2 minutes each side on med/high heat.
4. Set crock-pot to HIGH and timer to 3:20.  Place ribs in crock-pot.  Sprinkle bacon on top of meat.  Next, pour beef broth into crock-pot covering meat.  Close lid and let cook until ready.
5. FOR RICE & PEAS: Give yourself about 45 minutes, tops...
6. Chop cauliflower in small size pieces and then dump into food processor.  Your end result is a rice type look/consistency.
7. Sautée onions in a pan with coconut oil.  When onions are just about soft, add the bacon fat & sea salt* and throw in the cauliflower. Mix everything together and cover for 10 minutes.  
8. While rice is cooking, steam frozen peas.  
9. Mix rice and peas together.  
10. Once the beef short ribs are ready to eat, remove them from crock-pot and use approx 1/4C of the beef juice left at the bottom of crock-pot to mix in with your rice & peas.  
11. Serve.

(For easy clean up, I use crock-pot disposable bags.)

"Chi mangia bene, vive bene"

"Who eats well, lives well"

NOTE: Make sure to order from Yonder Way Farm.  Support your local farmer and treat your body right!  Pick up is every other Tuesday 6:30-7:30pm at CrossFit Champions. 

Competition

How well do you really know yourself?

I know I'm testing the waters when I throw a question like that out there, but I found out a lot about myself over the weekend that I want to share.

I competed in the CrossFit Houston's Women's As Rx Challenge this past Saturday.  My first ever CrossFit Competition and it was fierce!  That being said, let's just say that I walked into the idea of this challenge as a loser.  "I know, I know..." that sounds terrible, but it's the truth.  I made an impulsive decision, signed up to the competition (without thinking it through) and then, when I was given the opportunity to back out, I refused to look like a wimp.  

Did I believe that I was ready to compete in a 'as Rx' Challenge?  ABSOLUTELY NOT.  

But I did.

The Challenge consisted of 4 WOD's:

1. For time - x3: 10 Front Squat (95#), 50 Double Unders + 60m Crocodile walk (before & after).
2. 200m sprint/2 Rope Climbs/10 Lateral Burpees/Max Hang Power Clean (125#) in the remaining time
3. For time: 20m 100# Vertical Keg Carry/2-100# Sandbag ground to shoulder/20m Horizontal Keg Carry
4. 30-55# KettleBell Swings/30 KB Sumo Deadlift High Pull/Max Calorie (Air Dyne) in remaining time

The top 5 finishers went on to the fifth and final WOD for 1st, 2nd & 3rd place.

At first, the 28 other women intimidated me... I still wonder if i would have stayed had my friend/fellow trainer, Shannan Roberts, not been there with me.  At about 8am we were called together and the competition had officially begun!

SURPRISE!!!  60m Crocodile Walk x2




Boy oh boy!  What a turn of events!  I was not expecting an EXTRA!!
 

WOD 1

FRONT SQUATS 

DOUBLE UNDERS

I gave it everything I had, but it just wasn't enough to complete the WOD before the clock stopped!  What a let down.  Not a very encouraging way to begin this UP hill journey.  I know now that I must re-learn the jump rope.  Had my technique been on par, I would not have been totally & utterly depleted after my 1st round.  I know that I gave it everything I had to give and that I should not have been so hard on myself.  My ego was crushed in about 10 minutes.  I never knew I had an ego until that moment. What a sense of appeasement.  A weight was lifted off my shoulders.  Whoa!

WOD 2

200M SPRINT

I didn't get further than the rope climb.  I came in FIRST from the run and then I met the nylon rope.  Matt Ledbetter taught me how to climb the hemp rope at CFC the day before.  It was most definitely fatiguing, but I succeeded.  I was mentally and physically prepared for Mr. Rope.  Then, I met Mr. Nylon.  A whole new set of rules.  And I could not complete 2 Rope Climbs.  Three days later, this still maddens me.  I should have been able to complete the task... Grrrr!  But I did not put my tail between my legs when "Time" was shouted out...  No sir!  I walked away from the WOD with my head up HIGH.  

ROPE CLIMB

WOD 3

100LB KEG CARRY

MY REDEMPTION!  Out of the 5 women in my heat, I came in 1st place.  1:07min

I couldn't have been happier.  I'm still happy.  What a feeling of accomplishment!!  There's nothing better than to know that you were the best at something.  At the time, I was convinced that I needed this "win" psychologically to stay motivated and keep me in the game, so to speak... BUT, I realize now that I was motivated the whole time!  WOD#3 just allowed ME to see it in ME.. make sense?

WOD 4

What can I say?  I was totally impressed with my success in this final WOD.  I didn't even finish it! Never made it passed the KB Swings..  So, why am I super stoked about it?  that's easy.  The heaviest kettle bell I'd ever held in my hands before the competition was 40 pounds.  On Saturday, July 21st, I completed, as Rx, 30 - 55# KB Swings!  If that's not something to be proud of, I don't know what is.  Sitting back writing this, it upsets me that I was ever impressed or astounded by my successes...  I had it in me.  I always have it in me.  We all do.  It's about believing in yourself.  Trusting you.  Knowing you.  Of course, we all have limitations, but most of the time, it is our minds that STOP progression, not our bodies. 

55# KETTLEBELL SWINGS

Food (Part 2)

When I think of dinner, I often shutter at the thought of "...what to make yet again..." without it being the same old thing.  The introduction of Paleo has given me the "kick" I needed to spice up my recipes, give them a twist and find different less common foods to introduce to our palates.  


I wanted to complete my introduction to a ONE day BREAKFAST/LUNCH/DINNER meal plan that I started with BREAKFAST in a prior blog called Rules of life (Part 1) continued with LUNCH in a more recent blog named Independence Day and now, DINNER.

Yonder Way Farm Beef Tenderloin with Sauteed Green Beans & Grilled Eggplants

Ingredients (Serves 2-4)
For Beef:              YWF Beef Tenderloin
                           1 tbsp Grey Poupon mustard
                           approx 2tsp coconut amino's
                           approx 2 tsp Worcestershire sauce
                           Montreal Steak spice
For Green Beans:   1 bag french green beans (haricots verts)
                            olive oil
                            3 cloves garlic, sliced
                            sea salt & black pepper, to taste
For Eggplant:         1 medium size eggplant (firm)
                            coconut oil
                            sea salt & black pepper, to taste


HOW TO

1. Marinate beef tenderloin and put aside.  Set grill to HIGH. 
2. Rinse green beans thoroughly and cut off ends.  Place in steamer and set element to HIGH.
3. Peel eggplant.  Cut off ends.  Cut across ways to make circular shaped slices about 1/4 in thickness (or as desired).  Scatter slices in platter and drizzle coconut oil generously.  Season with sea salt & pepper.
4. Place fillets on grill and cook for approximately 7 minutes each side (for rare meat).  Flip only once.  When you flip meat, place eggplant directly on the grill and cook until meat is ready or eggplant pieces become translucent and somewhat crispy.
5. Remove greens from steamer when tender and drizzle with olive oil, garlic slices and salt & pepper.
6. Finally, sit down with a fork & a knife & ENJOY!

"At home,  I serve the kind of food I know the story behind."

In our house, I try to buy, as much as possible, from a reliable source.  It isn't always easy, actually for most foods, it's actually pretty difficult and quite inconvenient.  Though when it comes to our meats, eggs and dairy, I am very proud to say that we buy from wonderful people who take pride in what they do and care about their customers.  They even deliver!

YONDER WAY FARM

"I take a vitamin every day.  It's called a steak."

~Leo Benevenuti & Steve Rudnick