Tag Archives: WOD

Community Crossfit & Longhorn Rainbow Hash

Fooled ya- the title is NOT referring to my school’s mascot. The opposite actually. I’m eating my mascot and enjoying every second of it. This past weekend  Jarrod, creator of WhitFit Personal Training, and me went to take a mini road trip to buy 20 pounds of grass-fed longhorn. I had never had this kind of lean beef before so I was ready to take a break from chicken and give it a go.


Boom. Poor little farmer basically had nothing left. Also- before we went on this little adventure, we had our very first crossfit community workout! Yup, I finally tried it out. And it was pretty dang fun. I haven’t been doing cardio for uhhhh like 2 months now and of course the WOD was based on conditioning and lots of high intensity exercises. I was hoping to swing around a few weights but it was different and I really enjoyed being able to try something new for a change.

CrossFitCentralBurnetOf course I’m wearing pink. Dang it, I gotta stop that.

Anyways, it was super fun and afterwards we fueled up on some Whole Foods and then went for our longhorn road trip.

Today is a rest day for me so I decided to make a new recipe. And yes, it’s paleo just like everything else.

Beef Rainbow Hash

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4 oz lean beef or longhorn
2 cups kale
1 large shredded carrot
1 cup shredded red cabbage
Chopped yellow onion (however much you like)
Garlic & additional garlic powder
Basalmic Vinegar
Coconut oil
Salt/Pepper to taste


Please bear with me on this. I kind of just threw in amounts that sounded good to me and I’m going to try to make this as structured as I can! Yesterday I made 4 beef patties, each 4 oz each, by simply molding them into burger shapes and cooking them on the skillet. You could also just take 4 oz beef and brown it in the skillet to your liking. Set the beef aside and saute the kale, onions, garlic and mushrooms in a skillet with coconut oil and a little bit of water. Shred your cabbage and carrots and throw them in with the kale once it’s bright green. I added a bit more water, as well as a few swigs of balsamic vinegar, garlic powder and pepper. I think the vinegar really gives it a kick! Once everything is cooked to your liking, put the rainbow hash on a plate and top with your warm and delicious beef patty:) It’s really simple, but it’s no doubt one of the best and most beautiful dishes I’ve made. Enjoy!

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*This makes one serving*


Sweet Potato Protein Shake

Happy Monday! For me, it’s been a pretty good one…here are today’s highlights:)

First, I made a personal record on barbell curls….65 pounds baybeh. But really, my whole workout was great! I’m loving my new gym and I’ve been making some more fit friends, which is always delightful. Before the gym I mixed a sample packet of Syntha-6 with some almond milk and it was super yummy. Usually I just have my natural optimum nutrition whey but I have a ton of sample packets from different companies that I frequently experiment with. This is one brand I’ve heard a lot of good things about!

2013-02-11 00.17.19And my back/bis workout for today:

Deadlifts- 12, 10, 8, 8
EZ bar curls- 10, 8, 8, 8
Barbell underhand rows- 12, 10, 8, 8
Isometric alternating dumbbell curls- 8, 8, 8, last set a drop set
Lat pull down- 10, 8, 8, 8
Cable curls- 12, 10, 10
Remember to use lots of heavy weights if you’re looking to improve your size!

Back to the highlights….
-I hit 1,500 followers on my Twitter (YAY for being a social media nerd!!)
-I experienced the overwhelming excitement a foodie gets when they make a new delicious recipe and take awesome photos of it.
-The Bachelor comes on in a few hours…anybody else want to strangle Tierra? GO HOME.
-Also, I feel a little better after my allergy comedown the past few days. All weekend I literally just wanted to sleep. I got in a great glute workout Saturday morning but it took all the energy I had to get through it and afterwards I just wanted to sleep for day.

Okay so here is the new recipe I made today that totally blew my mind. It’s extremely simple but still so delicious and perfect for your post workout shake. Sweet potatoes are an EXCELLENT post workout carb and of course you have your whey and calcium in there too!

Sweet Potato Protein Shake

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and the things you’ll need…
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1 scoop vanilla whey
1 cup unsweetened almond milk
4 oz cooked sweet potato
2 T stevia
A dash of: cinnamon, pumpkin pie spice, allspice & nutmeg
1 cup ice

Directions– Super easy- it’s a shake, y’all. Throw all your ingredients in a blender and mix it up! Add as many spices as you want to get the flavour you desire:)

I used a BIG dash of cinnamon, as you can see.
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And there you go! Blend it up and watch your muscles GROW. This is going to be my new favourite shake. Now, if only I had that cinnamon bun protein powder…..that would be delicious in this recipe!! What kinds of carbs do you prefer post workout??

– I originally found this recipe on youtube by Michael Kory. Watch his video and find tons of other great bodybuilding meals here.

Back Day- make those wings big and beautiful!

BACK DAY..my favourite, y’all.

(compliments of Danny Clark Photography)

Here’s my workout that I put together for today. I thought it was blog worthy because I could feel my back pumpin throughout the entire hour. If you want, superset everything! It saves time, keeps your heart rate up and helps you get more exercises in. Take at least 90 second breaks between each superset.

3 sets of 12

Pull ups (assisted…or not;) ) …with

One arm cable row

Straight arm lat pull down….with

Seated lat pull down

T-bar rows…..with

Overhand EZ bar rows

(resume regular sets)


Cable back flies
If you’re feeling brave, add in 20 minutes of HIIT on the treadmill.

After my workout I fueled myself up with some chicken, brown rice and salsa. I’ve been going a little salsa crazy since my competition, I think it’s the one thing I missed the absolute most. It just makes everything taste so much better. I know you Texans will agree with me on this one.

Side note: One of my long-term goals that I’ve been working on for about 7 months now is to be able to pump out a 12 pull ups 100% on my own. I can easily do the chin up ones because those have a lot of bicep work in them but those blasted pull ups get me every time. I FINALLY did 5 all on my own today. The rest of them, I have to have somebody lightly spot my feet to keep them lifted, but I swear- in about a month I should be able to do 12 all on my own. This is one goal I’ve been working on for so long and I cannot tell you how happy I am to be so close to accomplishing it. Is there an exercise you’ve been consistently working towards or have worked towards in the past? Keep going!