Paleo/Zone Slow Cooker Short Ribs!

From CrossFit Kitchen

If you’re dedicated to the Zone/Paleo Diet and like bargains, this is a recipe for you: cinnamon-infused short ribs.

The dish was “inspired by a trip to Costco, where we found some butternut squash pre-diced,” says chef Nick Massie, who runs

Short ribs are the main ingredient, accompanied by the squash, as well as onions, tomatoes, garlic, tomato paste, cinnamon sticks, bay leaves and olive oil. Massie begins by combining most of the ingredients in a large mixing bowl. When it comes to the ribs, he simply seasons them with salt and pepper.

He then layers the vegetable mixture and ribs into a slow cooker, adding bay leaves along the sides. Next step: Wait 10 hours. If you can.

The next day, it’s enough for eight four-block Zone meals.

“It’s kind of like a stew,” says Massie. The meat is “super tender,” and the cinnamon is “not overpowering but there.”

To download the recipe for cinnamon-infused short ribs with butternut squash, click here

the training continues….

crossfit progress2011 – 2014

I am a firm believer that the decision to make a change is when your life changes.  Your first step is deciding what is going to make a change. The picture on the left is a picture before I started CrossFit in December 2011 and the picture on the right is late 2013 after 2 years of CrossFit.

The accomplishments I have been been able to achieve have been phenomenal. I am very proud of what I can do now as to when I started.  I continue to get better every day but I want to take a moment to reflect what can happen in the matter if 24 months.


These are just a few of my accomplishments.  My first year of CrossFit was refreshing my fitness level.  My focus was on form and practicing basic CrossFit movements.  I also focused on interval training running where I was able to take my mile time from 8.00 to 6.45.  My second year was about strength and gymnastics skills.  This year I want to take my training to the next level by using everything I have learned, get stronger and work on my conditioning.  I want to be a competitive CrossFitter, and I want to win.

crossfit girls

I recently switched CrossFit gyms to help take my training to a competitive level.  This gym had a team place top 10 in the CrossFit Mid Atlantic Region and they practice daily.  I now have the opportunity to train with this team and training with high level athletes, will make you better.

 Training with high level athletes, will make you better.

This was not an easy decision as I loved my old gym, they taught me everything I know how to do, and they taught me well.  I just needed more attention and bigger push but I owe them everything up to this point.  I look forward to the next year of training with an end goal of making The CrossFit Regionals in 2015 on a team or individual level.  Stick with me on my journey and watch me crush goals along the way.

I’ll leave you with the below quote.  Decide to make a change.  Get better at something this year and crush your goals!

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TRY IT OUT TUESDAY – 9 CrossFit Workouts

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I have added some High Intensity Interval Training(HIIT)/CrossFit workouts this week!  They are all burners that are under 30 minutes.  You can find a rower at most gyms and if you do not have one you can always substitute running.  I challenge you to try just one of the 9 workouts listed.  I also bolded the ones you do not need any equipment to do.  Get to it!!

Which one will you do?

High Intensity Interval Training/CrossFit Workouts

  • 5 rounds: 300m row, 10 burpees
  • 5k row
  • 4 rounds: 20 kettle bell swings, 20 push ups, 20 sit ups
  • 2k row/rest 2 minutes/1 mile run
  • 25 calories on airdyne (or stationary bike) 10 dumbbell snatches
  • 100 burpees for time
  • 5 rounds: 20 pull ups, 30 push ups, 40 sit ups, 50 air squats (3 minutes rest)
  • 150 Double Unders (or single unders), 150 kettle bell or dumbbell swings
  • 13 minutes – as many rounds as possible: 13 air squats, 13 burpees, 13 sit ups 




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Zone and Paleo Shepard’s Pie!

This recipe is GREAT for following Zone and Paleo and is also great to make multiple meals at one so you can take to work or have your dinner prepared for you.

I found this from CrossFit Kitchen!

There are a multitude of ways to make pastel de papa. This particular recipe is Zone friendly.

“(It’s) kind of like a shepherd’s pie with sweet potatoes,” explains chef Nick Massie. “If I had one meal to choose as far as (a) make-ahead meal, this would be it.”

The ingredients include ground beef, hard-boiled eggs, raisins, crushed tomatoes, minced garlic, sliced green olives, Italian seasoning, sweet-potato purée, onion and olive oil.

He begins with olive oil in a cast-iron pot, adding garlic to brown before throwing in onions, salt and pepper. Next, it’s time to add beef seasoned with salt and pepper, and he breaks up the meat as it cooks.

When the beef is cooked about medium well, he tosses in the Italian seasoning, continuing to break up the meat. The tomatoes, raisins and green olives follow. Eggs are the last addition.

“Fold ’em gently. Don’t really want to be mixin’ it a ton after those go in,” says Massie, who runs

To download the recipe for pastel de papa, click here.

2013 – the year of the MUSCLE UP

Last year I decided that 2013 was the year I would get a muscle up.  This is a complex gymnastics movement in CrossFit.  The reason this is such a monumental moment is just due to the fact that it’s hard…very hard.  Getting one is a right of passage and takes your training to a new level.

Starting in January, I went to extra gymnastics classes three times a week at 6am in addition to my daily training schedule.  I practiced and I failed, failed again, and failed again.  I would walk into class and tell my coaches, “Today is the day!” I was obsessed and I would not give up.  I kept going, kept practicing and on July 3rd – IT HAPPENED.

You can see it here! (make sure your sound is low)

That was one of the happiest moments of my life.  There were a lot of emotions.  I didn’t get my second muscle up for another month but then they happened more frequently.  After months of practice, I can finally string them together and complete sets in workouts but I still struggle with them.   I constantly work very hard to keep getting better at them but I will get better and they will become natural one day.

The point I am trying to make is that you can do anything if you put your mind to it and do not ever give up.  Practice, fail, practice more, fail…repeat.  You will get there!  2013 was my year of the muscle up and I DID IT.

2014 will be the year of many more muscle ups.

What will you accomplish in 2014?



Happy New Year to my readers!!


Happy New Year! I wish you all a healthy and safe 2014.

I am excited to continue to share inspiration and see how much progress each of you make in 2014!

Lets get to work and crush some goals.


Try it out Tuesday

Who doesn’t want abs??

Making your core stronger will help your stability and balance while also protecting your back from injury.

Do abs every day – trust me, you will see results!

Below I have some abdominal movements with video tutorials along with three sample workouts.

Three Sample Workouts:

  • 50 hollow rocks
  • 50 superman rocks
  • 30 sec plank
  • 25 abmat sit ups
  • 90 sec plank
  • 60 sec side plank (each side)
  • 30 v-ups
  • 30 hollow rocks
  • 30 v-ups
  • 30 abmat sit ups

MOTIVATION to make a change

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Your destiny is your decision…

This is the time to be selfish and make changes that will get you where you want to be at the end of 2014. Change is scary and most people are afraid to get out of their comfort zone, but, those that do will see results.  When you get in a rut you have to make a change.  The steps below will hep you take the plunge.

  • Make goals
  • Make an action plan
  • Make CHANGES and adapt!
  • See results…

This seems easy but change is the hardest part.  I have seen many people people walk into CrossFit looking petrified (and I was one myself.)  I loved seeing them learn and adapt into great athletes.  Everyone starts at ground-zero but those people that walked in scared are not scared anymore.

Change is only uncomfortable for a short while, then it becomes normal and part of your routine.

Do you want to…

  • eat more healthy?
  • start exercising?
  • lose weight?
  • switch your gym/workout routine?
  • run a marathon?
  • try CrossFit?
  • train for an Iron Man?
  • be a professional athlete?
  • switch your job/profession?
  • meet the man/girl of your dreams?

YOU CAN DO ANY OF THESE, or all of these.  You have to make a change and this is the perfect time of year to do this.  Make the decision to start to today.

This is a pivotal year in my life as I am changing my strength and conditioning routine to take my CrossFit training to the next level.  I am excited, petrified and and looking forward to see what is going to happen in the next year.  I will not settle for anything less than greatness.  I will adapt, and I will be successful.

How do you keep your fitness routine fun?

CrossFit Christmas Run

Fitness should be FUN!

Find something fun to do this weekend that involves being active.  Grab some friends and run outside or make up a fun scavenger hunt to compete with a group of people.

At our CrossFit we did a scavenger hunt at a local park where we involved fitness and fun.  We had to not only run, do partner carries, lunges and snatches but we also had to pick up a coach and put him our our shoulders.  We got a great workout and we laughed a TON!  Check out the video of the day below – I hope it inspires you!

How do you keep your routine fun?

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