Adapt and Conquer

In order to live a happy life and be successful in all you do, adaptation is key. Life is full of obstacles and changes. If you don’t have the ability or desire to adapt you’ll find yourself stuck and miserable. Don’t change who you are, just change your view. Be open, be flexible, be willing. If you can adapt, you’ll be able to conquer anything.

Today’s WOD is adapted from a WOD done at South Mountain Crossfit this past saturday. There were many girls with injuries & issues but they all managed to adapt and find a way to conquer the wod.

4 min AMRAP – 2 min rest/transition to the next station

Station 1:
4 tire flips
8 tire jumps

Station 2:
5 man makers
10 sit-ups w/ weight

Station 3:
6 50 yard sprints
12 med ball cleans

Station 4:
7 squat jump, push-ups
14 battle ropes

Station 5:
8 broad jumps
16 handstands or handstand walks

Today’s RECIPE is an adaptation of stuffed peppers. I whipped it up using leftover pulled pork. Definitely conquered this one….

Pulled Pork:
In crockpot on Low for 7 hours….
1 lb pork loin
2 cans diced tomatoes with chilis
1 packet GrillMates Mojito Lime
1 small can black beans
1/2 can corn (weight until last hour to add)

Prepare 1-1/2 cups of couscous.

Preheat oven to 350.
Place halved peppers in baking dish.
Mix couscous with shredded pork.
Stuff peppers w/ mixture.
Pour some tomato sauce over top of peppers.

Cook, covered for 1 hour. With 15 mins remaining remove cover, sprinkle w/ cheese of choice.

Protein Power Push

Protein is an extremely important part of fitness and health. Protein helps your body recover after a workout and gives you a satisfied full feeling. There are so many types of protein out there and many people hesistate adding it to their regimen because of the usually high amounts of carbs, sugar, fat and ‘other stuff’ found in powders. Not all athletes are trying to bulk-up and many are health conscious. After research and trying many different powders, here are my picks…

#1 Protein

#2 Protein

 

I like these because they:
1. taste good… in shakes and food recipes
2. low carb (About Time has none!)

3. fat-free

4. no artificial sugars

5. no ‘extra’ stuff (artificial flavors, fillers, growth hormones)

No matter how good the protein powder, it’s hard for me to just mix it with water…. yuck.  I add protein to almost everything: oatmeal, muffins, pancakes, cupcakes, cereal, yogurt, brownies, etc.  My favorite flavor is vanilla because it mixes well into almost any recipe.  Here are my favorite, most delicious ways to incorporate protein into my day.

BREAKFAST OF CHAMPS (or snack for anytime of day)

1/4 cup quick oats
1 scoop protein powder
1 tbs unsweetened coconut flakes
1 egg (optional)
1 tbs pure almond butter (or flavored peanut butter from PB & Co)
* Add water and microwave for 90 seconds. Remove and mix. Microwave for another 90 seconds.
ADD
Lots of Cinnamon
1 spoonful of vanilla greek yogurt
MIX & ENJOY… like dessert!

PINA COLADA PROTEIN SHAKE (the perfect summer post-workout drink)

1 Scoop Vanilla Protein
1/2 container Pinapple Coconut Water
Mix in a protein shaker and enjoy. You can even use a blender with ice for an even more refreshing shake!

 

Now use the protein to power up and push through today’s workout 🙂

 

3 ROUNDS

30 reps of each exercise in round 1 – followed by 300 jump ropes, jumping jacks or a combo

20 reps of each exercise in round 2 – followed by 200 jump ropes, jumping jacks or a combo

10 reps of each exercise in round 3 – followed by 100 jump ropes, jumping jacks or a combo

You also must complete 100 straight-leg sit-ups by the end of the workout. You can space them throughout, in between rounds, or save them for the end.

OVERHEAD SQUAT

PUSH-PRESS

RUSSIAN TWISTS (left + right = 1 rep)

BURPEES OVER THE BAR

BACK EXTENSIONS

Here are some girls killing today’s WOD. Girls lift heavy things too!