Upside Down

Yesterday when my 5:30 a.m. alarm went off I grabbed my phone and looked up what the CrossFit WOD was going to be.


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Muscle-ups? What are those? Oh boy…

I had the same “first day of school” feeling on my drive over. I liked the comfort of the Foundations course and being around all the other beginners. Luckily, I’m not afraid to ask questions…or ask for help. Also, everything is scalable in CrossFit.

An actual muscle-up.

Uh, yeah, that’s not happening anytime soon. There seemed to be a lot of ways to scale the muscle-up. I ended up bringing the rings down really low, starting in a low squat position and pulling myself up to a seated dip. So I was pretty much just practicing the motion.

Hand stand push ups…ok, I took gymnastics as a kid and I remember loving hanging upside down on monkey bars during recess. What is the big deal now? For some reason it kind of freaks me out to be upside down. I ended up enlisting the help of our coach and he taught me different ways of propelling my body up against the wall. It’s going to take a few times for me to get used to that. For the WOD I chose to do pike push ups instead, which are still very effective.

Kettlebell swings…something I’m familiar with! In case you’re wondering what a pood is…it’s a Russian measurement. 1 pood = 36 lbs. Again, I’m not there yet. I tried using a 1 pood kettlebell to practice, but I didn’t have enough control so I went down to the 20 lb kettlebell.

With all of these adjustments I ended up getting through 14 rounds.

Not that I like Jon being gone nights, but I have enjoyed stretching my culinary legs.

Monday I cooked up this Sausage and Quinoa One-Pot Supper. It was quite delicious!

I made a few changes. Here’s what was in the mix…

  • 1 lb hot italian chicken sausage
  • 1 yellow onion, chopped
  • 2 tablespoons chopped sage
  • 1 cup low sodium chicken broth
  • 1 cup quinoa, rinsed and drained
  • 1/2 cup dried cranberries
  • 1 teaspoon fine sea salt
  • 4 cups chopped kale, lightly packed

The original recipe calls for cider instead of chicken broth, which sounded awesome, but I didn’t feel like buying a whole pack of cider since Publix doesn’t sell them individually 😦 And we already had broth to use up at home. Also, it calls for 2 cups of kale (or spinach), which did not seem nearly enough to me, so I doubled it. It was a good call…could probably have even added another cup for even more greens.

This is also terribly easy to make…

In a large pot, cook sausage, onions and sage over medium-high heat until just browned, about 10 minutes. Add cider, quinoa, cranberries, salt and 3/4 cup water and bring to a boil, scraping up any browned bits. Cover, reduce heat to medium-low and simmer until liquid is just absorbed, 25 to 30 minutes. Stir in kale, cover again and set aside off of the heat for 5 minutes. Uncover, fluff with a fork and serve.

(Directions straight from the site.)

I also made my “treat of the week”, Pumpkin Cookies with White Chocolate Chips and Walnuts. No substitutions. They came out pretty cakey, which I guess is expected when you use pumpkin in baking. Still, I was in the mood for a more crunchy cookie. These still came out great though. Bought some into work today and they’re getting rave reviews 🙂

Jon has off today (finally!) so looking forward to a low-key evening with him and Ms. Maddie 🙂

What have you been cooking up this week?

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