The “T”

Well, today’s workout was a doozy, considering we spent an incredibly fun week in San Diego with family at the beach, eating, and drinking.


On the balcony at the beach house


Sunset view from the beach house

Count on CrossFit for the wake up call and the smack in the face to let you know that it’s time to kick your butt into gear again. After all the traveling in July, I am going to use this next month to reset my diet and get into shape before we go to Peru to hike the Inca Trail. I can’t wait, but I hope I am in good enough shape to enjoy it!

Anyway, we were certainly active on our trip to San Diego (swimming, boogie boarding, walking, and kayaking), along with having a few good home cooked Paleo meals, but CrossFit definitely takes things to another level…in a good, yet painful way. Anticipating going to CrossFit in the AM, and wanting to maximize sleep for my overnight shift tonight, I made this Overnight Chocolate Coffee Chia Breakfast Pudding to eat as a quick breakfast before we went to the gym (I just added a tbsp. of gelatin for extra protein and nutrients).

However, we happened to wake up a bit early, so I cooked us scrambled eggs with raw milk swiss cheese, bacon, and berries (cheese and bacon from US Wellness Meats). Since I had the Chia Pudding left over, I had that as a post workout snack/part of lunch, along with this delicious salad…organic spring lettuce mix, purple kale, heirloom tomato, sliced zucchini, sliced cucumber, sliced turkey from Whole Foods (cooked in-house, sugar free), avocado, a few strawberries, a fews sundered tomatoes (no added sugar), topped with goat cheese, and olive oil/red wine vinegar whisked for the dressing.


Monster Salad

Yes, I like to eat massive salads…this will actually keep me full until dinner time. I have found that I like to use tupperware because I can cover and shake my salad to mix up the dressing.  Otherwise, I just make a mess. I try to limit that because I do it more often than not. This combo is a go-to salad for me when I’m not sure what to eat, especially for lunch. It’s packed with a ton of veggies, healthy fats, and protein.  Even after this WOD below, I was full and satisfied.

WOD 8/8/14


1. Max height box jump (One Step)

(you were allowed to take one step up then jump)

2. 7 Rounds for Time

28 Double Unders

21 Abmat Situps

14 Deadlifts 135/95 (Rx)

7 HSPU (Hand Stand Push Ups)

Results: I did a 36″ max height box jump (I ran out of time before trying the 38″).  I used 55 lbs. for the deadlifts…definitely room for improvement there.  Also, instead of the HSPU’s, I did Kipping HSPU.  Learned how to do it today and was able to complete almost all of them, so stoked about that. They capped this workout at 25 minutes. I was able to get a score of 6 + 49 (I finished through the sit-ups…almost made it the 7 rounds!)

Now on to the treat…

Due to the pain I inflicted upon T for taking him to CrossFit today with this ridiculous WOD (see above), I decided to treat him with a smoothie to take to work to hold him over until he had time to eat.  Although the version I made him was not 100% primal, the only switch that needs to be made is to substitute the peanut butter in the recipe for almond butter (I figured there are a lot worse things that could be eaten besides peanut butter, plus let’s face it…it’s delicious and he deserved it!).  I named it after him because I think he likes Chocolate and Peanut Butter more than Elvis.

The 'Tristin'

  • Servings: 1
  • Difficulty: Easy
  • Print

By: Rachel Sturz


      • 1 Frozen Banana*
      • 1 Tbsp. Maca Powder
      • 1 Tbsp. Cacao Powder
      • 2 Tsp. Cocoa Powder (or additional Cacao Powder instead)
      • 1 Tbsp. Gelatin*
      • 1 1/2 – 2 Tbsp. Peanut Butter (substitute for almond butter for paleo)
      • 1 1/4 C. Almond Milk (or grass-fed milk for primal) or more/less depending on desired thickness


  1. Add everything to your blender and blend together
  2. If you would like a thicker smoothie, use less liquid or add in a few ice cubes
  3. Other additions: Hemp seeds or Chia seeds for extra protein or nutrients

*If you don’t have a frozen banana, use a regular banana and add 6-8 ice cubes.

*If you don’t have gelatin, you can add in a scoop of protein powder or leave out the gelatin depending on desired amount of protein.

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