Sunday Crossfit Challenge

As promised to my Facebook friends – the workout from yesterday that involved the number 223 reps.  There is a formula behind this grand total…

Complete the following exercises in this series:

20, 19, 18, 17 [etc]….1

Hang Cleans:


Pike Push-Ups

Resistance Band Toe-Touches


The first few sets will feel miserable!  But it gets easier.  Push through it, don’t quit.  Once you finish you can say you’ve done 223 reps of each!

Need some motivation?  Check out this couple that committed to Crossfit workouts together:



Snack Week: Smoked Salmon!

I love smoked salmon!  I mean I can eat an entire package of that salty, smoky, luxurious flavored fish all by itself as a snack…or a meal.  I’m always thinking of new ways to incorporate my favorite fish into meals – salmon should fear me!  I love wrapping shrimp in smoked salmon at baking it with a little truffle oil, lemon, dill, and capers.  I can’t turn down a simple rolled slice of smoked salmon filled with capers and lemon-garlic hummus.


Here is one of my fav to-go snacks with, of course, that heavenly smoked fish:

Grill asparagus until lightly charred.  Remove from heat.  Wrap each spear with one slice of smoked salmon.  Here are some filling ideas:

Flavor Explosion #1: Sprinkle with dill and drizzle of lemon juice.

#2: Sprinkle chopped cilantro and a dollop of salsa on the inside of the salmon before wrapping.  Drizzle of lime juice.

#3: Line inside of salmon slice with lemon & garlic hummus and capers, then wrap asparagus.

#4: Drizzle soy sauce and Sriracha on inside of salmon.  Delicious with nut-cracker crumbs, too!

#5: Salmon stuffed with goat cheese, sprig of thyme and dash of rosemary, drizzle of honey.

Refrigerate. Grab a few spears on the run for a perfect, healthy midday snack.


Don’t like salmon? Shame on…just kidding, I won’t judge.  Try prosciutto, salami, bacon, thinly sliced grilled chicken!

Full Body Butt-Kicking Workout


Go. Fast. 2x 20 (each side when applicable).

15 minute step machine or stair running

Step-Back Lunge to Front Kick w/ dumbbells

Dumbbell Cross Punch w/ Squat

Box Squat Jumps

Sumo Squat w/ External Bicep Curls

Frog Leaps

Squats w/ Bicep Curl @ shoulder height

Calf Raises w/ Lateral Raise

Walking Lunges w/ barbell

Cable Bicep Curl w/ Step-Back Lunge

Butt-to-Heels Squat:


Walking Lateral Squat w/ resistance band around ankles & Hammer Curl

Resistance Band Curl-to-Press Squat

One Leg Wall Squat with Shoulder Press

Burpees to Jump Squat

Bonus Challenge:

You have to be badass to have a tight ass


Handstand Push-Ups!

Alternative modifications to build-up to full handstands:

Level 1


Level 2     90-degree-pike-pushup[1]

Paleo Beef Wellington

Beef Wellington is an incredible guilty pleasure – steak wrapped in pastry and stuffed with mushrooms. Get that same luxurious flavor and ‘ooh-aaah’ reaction at the dinner table with this recipe:


serves 2
2 Lean Steaks
1 c. orange juice
1/2c. finely chopped mushrooms
handful of chopped chestnuts
1/4 c. finely chopped shallots
1/4 c. white wine
sprig of thyme
1/2 TBSP. rosemary
6 slices of bacon
2-3 TBSP. oil of your choice

Marinade steaks over night in orange juice. Pan sear steak with rosemary and bacon strips until steak is brown and bacon is soft, but darker. Remove steaks from heat.
In the same pan, add oil, mushrooms, chestnuts, shallots, thyme – cook on medium-high for 15 minutes. Add in white wine. Cook until liquid is reduced.
Lay out 3 strips of bacon in a row. Place a few spoonfuls of the mix from the pan in the center of the bacon. Place steak on top of it. Add a few more spoonfuls on top of the steak. Wrap bacon over. Use a toothpick to secure bacon ends. Repeat for steak #2. Place on a grilling pan and place in oven @ 375 for medium-rare 20-25 minutes, for medium to well-done 30-40 minutes. Some of the garnishing will crumble out, spoon these up from the bottom of the pan and serve on top of the bacon.

Delicious with cauliflower mash!

Cardio because…


Push your limits today and be amazed at what your body can do!

Track or Trail:

Fast Walking – 1 minute

Jog – 3 minutes

Sprint (ALL OUT!) – 30 seconds

Walking Lunges – 1 minute

Frog Jumps – 30 seconds

Side Squat Shuffle (fast) – 1 minute

Push-up-Burpee-Jumping Jack – 30 seconds


The Reward:

5 Breaths Each

-Standing Forward Fold

-Wide Leg Forward Fold