Tag Archives: workout nutrition

Rest Day 3/10/13: Mobilize and make some Pulled Pork! – Share thoughts on first Open WOD

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Rest Day 3/10/13:

mmm … Pork!

mmm … Pork!

Mobilize and make some Pulled Pork!

You’re no doubt sore from a solid week of training and the first Open WOD of 2013.  Use today as a day to get warm and mobilize everything.  Eating well plays a huge role in training and recovery.  Throw together this recipe for Pulled Pork and then mobilize while it cooks.

Share your thoughts on the first Open WOD and what you think of this recipe!

Pulled Pork, Sweet Potato & Pear Stew


photo 2It’s that time of year again where this Floridian forgets how long New England winters are (seriously, can it be above 50 degrees yet?). So naturally I was in the mood for some stew. I’d had something similar to this last year and remembered it being delicious, but couldn’t quite remember how to make it. So I got creative. And we all got this recipe. It’s a great lazy weekend or day off recipe and makes eight 3/4 cup servings.  …Click here for the entire recipe from Wicked Good Nutrition…

Rest Day 2/28/13: Chicken and National Erg Standards!

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Rest Day 2/28/13:

Chicken!Chicken Scaloppini

Part of training is knowing your body and giving it proper recovery.  Nutrition plays a large role as does sleep.  It’s good to stay fresh by planning and treating your body to an awesome meal.  If that meal is something new and exciting that you haven’t seen in a while, you’ll look forward to recovery days and come back ready to hit training harder.  Below is a great take on chicken that may do just that for you.  Give it a try!  Let us know how it goes!

And National Erg Standards!

Tomorrow I’ll be posting some National Erg Standards and thoughts/questions as to what it would take to be an elite rower who doesn’t just grind out steady state for hours on end.  If you have any thoughts on the subject stay tuned and share as you see fit!

Paleo Chicken Scaloppini w/ Sautéed Arugula

photo 5

This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies(pictured above) to round out the meal.

…Click here for the full recipe from Wicked Good Nutrition …

Rest Day 2/24/13: Eat some veggies! Share your thoughts on Potatoes?

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Rest Day 2/24/13:

Thoughts on Potatoes?

Roasted Veggies fresh out of the oven.

Roasted Veggies fresh out of the oven!

Alex Black of Wicked Good Nutrition has given us a great recipe to try for roasted veggies.  Get after it and prepare them for meals later this week!  Also, white potatoes are usually a no-no in paleo challenges because of their glycemic index and starch.  They are a vegetable though, so what do you think?  In moderation?

Roasted Veggies with Herbs

This dish is a simpler adaptation of a recipe from a Weight Watchers cookbook. It takes 35-40 minutes to make including cook time. This recipe is gluten-free, vegetarian, and Paleo if your style of Paleo includes potatoes.   …Click Here For the Recipe …

Rest Day 2/21/13: Why Do A Paleo Challenge? – Share your thoughts!

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Rest Day 2/21/13:Fruit

Below is a great post from Alex Black of Wicked Good Nutrition on how to start a successful paleo challenge.  If you’re interested in learning more about rowing and nutrition, get in touch with either of us!  Renegade Rowing and Wicked Good Nutrition are teaming up to offer your Box a rowing/paleo challenge that will improve everyone’s performance and lifestyle.

How to Start a Successful Paleo Challenge

Why do a Paleo challenge?babysuccess

Probably because your CrossFit box is running one or you heard about it form a book/the internet/friends and want to try it out. However you got there, starting a paleo diet is no piece of cake (pun completely intended). There’s the question of what to eat and what not to eat. Then there’s the learning to cook paleo thing, and on top of that learning to cook paleo and still ENJOY it thing.

I do want to clarify that this doesn’t mean you have to eat exactly this way all the time. Like I’ve said before, a good diet is a healthful eating plan that works for you. So if you find you feel better when you eat some dairy, then add it back in after the challenge. But in general paleo challenges tend to be fairly strict, and if that’s what you’re doing, I can help! Read on for a crash course in planning for a paleo challenge.

Rest Day 2/7/13: Got enough Iron in your life?

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Rest Day 2//7/13:

Got enough Iron in your life?UVM HOCR

Here’s a great post from Alex Black of Wicked Good Nutrition on Iron and a fun recipe to get some!

One of the bigger challenges when you’re eating healthier is that you have to spend a little more time planning ahead and preparing foods. What better time than rest day to do a little cooking? Here in Boston it’s a balmy 20 degrees outside, so some southern comfort food seemed like a great idea. And, as a bonus, collard greens are a great source of nutrients including vitamins K, A, and C, folate, and fiber. You can also reach 25% of your daily needs for calcium and 12% of your daily iron needs in just one cup! A great find for anyone dealing with anemia or having trouble getting enough iron in their diet. (http://www.wickedgoodnutrition.com/get-some-iron/)
Collard Greens w/ Pulled Pork

Collard Greens w/ Pulled Pork

So, if you’re in the mood for something awesome, try these paleo friendly southern style collard greens. Hint: They have BACON!

http://www.wickedgoodnutrition.com/paleo-southern-collard-greens/