168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

December 13, 2010

CrossFit Mama with guest -the one armed wonder whisker-demystifies the process for the paleo mayo!

Monday

WOD

The Filthy 50

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Please watch this narrated workout demo with Kevin Montoya wmv mov 

Scaling is allowed and encouraged and this WOD will take a lot of cooperation for larger groups. The time should be less than 40 minutes.

About the Author
  1. Katherine Reply

    CrossFit Mama,

    I need your help!! Your cookies taste A-M-A-Z-I-N-G, however, my cookies flattened out paper thin while in the oven.

    Any tips??

    Thanks a Bil!

  2. Cape Cod Val Reply

    Yikes! This is my just getting back workout….intimidated.

  3. Mark Lee Reply

    Hello guys-the filthy 50 looks terrible on paper but its extremly easy. No, actually it’s as bad as it looks. But there is a lot of satisfaction and pride in completing such a beast of a WOD. This is one that is very easy to scale so you shouldn’t be intimidated. you can do 50 of some things and 20 of others for example. Or you can just pick a number that is less than 50 all the way down to 15 or 20 and work your way through the list-I promise you will get your monies worth either way. PLEASE WATCH THE POSTED VIDEO especially if you have never done this one before. Don’t fear the 50-or go ahead and fear it but show up and do it anyway.

  4. Nettie Reply

    I’m actually disappointed that I have to miss today’s WOD! But, good luck everyone and I’ll be making it up on Sat 🙂

  5. Greg B. Reply

    I made my first attempt at beef jerky this weekend and was pleased with the results. There are definitely things that could have been better, but not bad for a first attempt.

    I used a flank steak and just cut it into thin strips. This is one area I would change and cut them just a little thicker, but it may be personal choice. I cut them at about 1/8 inch but will probably go up to 3/16 or 1/4 next time.

    Once I had all of it cut (2 pounds), I just set it aside and mixed my marinade. I could not find a really appropriate recipe since they all used soy sauce, so I just mixed up the following in a big bowl:

    1/4 cup water
    3 cloves of minced garlic
    2 Tbsp. liquid smoke
    2 tsp. onion powder
    2 tsp. chili powder
    2 tsp. each of salt and black pepper

    Once the mixture was stirred really well I put the beef in there and hand turned it for a bit to get everything coated, then I laid it all out flat on some wire cookie racks and placed in the oven at about 150 degrees and left it there over night (about 10 hours). Going by recommendations I read online, I wedged a knife in the oven door to keep it cracked open and let any moisture escape and also put some foil on the bottom of the oven to catch anything that dripped off.

    Some things I noted were that I would like some more spice to my jerky, so I will add more kick to the ingredients next time and will possibly let the meat marinade for a while before placing in the oven. Also, 10 hours was probably a little long and dried it out maybe a little too much, but if the slices were thicker that may have been OK. If anyone has some suggestions, I would love to hear them.

  6. Nettie Reply

    Gingerbread Cookies
    3 cups blanched almond flour
    1/2 cup molasses (if you have an aversion to molasses, another option would be to use yacon syrup, although the molasses is a key ingredient to getting the classic “gingerbread cookie” flavor and color.)
    1/4 cup pure maple syrup
    3 tablespoons palm shortening
    1 tablespoon coconut milk
    1/2 teaspoon cinnamon
    1/2 teaspoon ground ginger
    1/2 teaspoon ground cloves
    1/2 teaspoon ground nutmeg
    1/2 teaspoon salt
    1/2 teaspoon baking soda
    gingerbread men/holiday cookie cutters

    Process:
    Preheat oven to 350.
    In a sauce pan, heat molasses to a boil.
    Add maple syrup, palm shortening, and coconut milk to sauce pan.
    Stir ingredients until combined, then remove from heat.
    In a small bowl, combine all dry ingredients.
    Pour dry ingredients into wet, and mix with a wooden spoon until batter is fully blended.
    Roll out dough between two sheets of parchment paper, until about 1/4 inch thick.
    Cut batter with cookie cutters of choice.
    Bake for 10 minutes on a parchment paper lined cookie sheet.
    Let cool, decorate as desired, and enjoy.

    Frost with cinnamon frosting if you like frosting 🙂

    Cinnamon Frosting
    Ingredients:
    1 cup palm shortening
    1 tablespoon raw honey
    1 1/2 tablespoon vanilla extract
    2 tsp cinnamon
    Process:
    Blend all ingredients with a hand mixer until fluffy.
    Use immediately, or refrigerate for up to a week.

  7. Drew Reply

    I just wanted to say that the people who are doing the challenge that have children are my heroes. Jane and i make a bunch of food on Sunday and just eat from that during the busy week, if we have time we might make something that looks good off the blog or some fresh veggies…(thanks everyone for the recipes btw). With kids though the time investiture is so magnified and you have to find something they like, if they don’t want to or refuse to eat paleo you have to have some non-paleo food in the house which magnifies the temptations for you. I am so proud of all you parents doing this challenge…keep it up.

  8. Littles Reply

    Thank you Drew! Standish eats fairly Paleo, but he loves dark chocolate as a snack. So do I. Keeping it in the house has been occasionally tempting. Work is far worse though:)
    This recipe is one that Standish LOVES. Whenever he asks for ice cream I make a batch, he can’t have cow dairy so I made this up a while ago so that he could still have a cold creamy treat.

    Nettie, that recipe looks sososo good, thank you!

    If you have a ice cream maker this is so worth it, if you don’t have one, go get one. You’ll be so happy to eat this.

    Coconut ice cream

    1 can coconut milk ( I like whole but you can use light)
    1 very ripe banana
    1/4 c honey
    pinch salt
    juice 1/2 lemon or lime.

    Puree all the ingredients together then freeze in your machine.

  9. ErinM Reply

    I have to miss today:( I’ll do it with you Saturday Nettie:) Tomorrow is the last day of my graduate class and I am psyched! Can’t wait to have the time to try some if these yummy recipes now that I’ll have some free time!

  10. NJR Reply

    Thanks for the recipe Nettie! Now to find a day to go to trader joes to get supplies 🙂
    Filthy 50 was awful! But only while I was doing it, Mark is right, I feel accomplished and proud of myself and now I have a time to beat, I just love a challenge!

  11. crossfit mama Reply

    Katherine,

    Don’t worry. The cookies will flatten more than your average tollhouse cookie. There is no flour in there. Make sure though, you are using fresh baking soda. That might help a little. Also never put cookie dough onto a hot cookie sheet. Let it cool between batches. Hope this helps. Let me know!

    Also Drew, thanks for the parenting recognition comment. Some days I feel like I do nothing but cook for my family. The kids eat somewhat paleo. For instance I don’t make two dinners. Making them their little gluten free pizzas at lunch time is hard because hey pepperoni and oregano baking on a bed of bubbly, hot cheese is going to smell pretty darn good. It is tough. It is worth it though I know. Thanks for your nice comment.

  12. crossfit mama Reply

    Nice job on the filthy 50 today everyone! I only did filthy 20 but still felt filthy. 🙂

    So last night I made an entire Turkey dinner all paleo. Through the week I will be posting a the menu. For starters here is what we had for starters.

    Carrot scallion latkes

    About 6 cups of carrots, shredded
    6 scallions, chopped
    6 eggs, whisked
    1 tsp kosher salt
    few twists fresh black pepper

    Combine everything in a large bowl.
    Heat a griddle or frying pan. (Cast iron works well as you will get a nice crust.)
    Once pan is good and hot add enough olive oil to coat the bottom of the pan. Drop about 1/4 cup of mixture at a time like you are making pancakes. (Do 3 or 4 at a time.)
    Cook for about 3 minutes or so on each side. I topped mine with a tiny dollop of saffron mayonnaise.

    Super simple just mix a few Tablespoons mayo with saffron. (Or you could use chili powder or any spice you like.)

    You could top these with a little minced chives for color. They make a great appetizer for a party.

  13. jmiles Reply

    hello all. had those Scandinavian sounding things last night the Danielle wrote about. try them. one of my favorite things made so far, just a twist on something Sarah has been making all summer. yesterday i posted a link to a Wikipedia article about canola oil. this subject is bugging me. if you are interested in it, try this other article. im not interested in someone saying “dont eat it,its bad”. i want to know why. this was pretty interesting.http://www.bhawkindustries.com/blank?pageid=41&catstart=0&prodstart=0

  14. Bushy Reply

    Jon, you had me at Rapeseed. In fact, my crazy grandmother has had a healthy distrust of Canadian’s for years now. This info will only help to solidify her suspicions. Nice sleuthing my friend.

  15. sarah lee Reply

    Nettie- Where do you find palm shortening?

  16. JenD Reply

    Keep making mistakes- not eating right, working out. Having hard time making it happen but for my partial paleo eating I am still seeing weight loss. Need to use that as motivation to see how the results grow with completely paleo eating and getting to c3!

  17. Lindsey Reply

    I need a good pre-workout snack.

    I’ve noticed that I have enough energy throughout the day but once I start the workout my energy level significantly drops.

    I eat my snack an hour before I workout, should I eat closer to the workout (20 min before)?

    Does it make a difference in what you eat? I normally have protein and fruit. Good? Bad?

  18. sarah lee Reply

    Sorry I am really behind. I’m still loving the comments.

    Friday Dec 10th
    Gabe, Jane, CF Mama, Greg B, NJR, Bushy, Nicole, Lindsey, Littles

    Saturday
    Littles, Kristen A, katey B, Greg-AMAZING, CF Mama, Greg B, Nicole, Lindsey, Katherine

    Sunday

    Amanda, Littles, Erin, Cape Cod Val, Nettie, JMiles,Greg B, NJR, Lindsey, Nicole, Katey B, CF Mamaun

  19. Nicole Reply

    Jen-Hang in there, sounds like you’ve made some changes in the right direction.

    I am not very creative in the kitchen, so many of the things I prepare are semi-quick and easy. I typically spend some time on the weekend cooking a good amount of meat and roasting veggies. For example, I’ll make a beef stir fry with peppers, onion, seasoning etc., while I bake some chicken and roast the veggies with a little olive oil and seasonings.

    Another thing I do is pack my lunch for the following day with dinner leftovers.

    I realize that everyone will have different obstacles to overcome as we go through this challenge and am grateful that we are all doing it together. I love knowing that the support will be there when I need it. Keep up the great work everyone!

  20. Jane Reply

    I have to say I’m still waiting for the feeling good, increased energy levels, especially after the filthy 50( or in my case 30). I’m not sure if it’s still the leftovers from bronchitis and a sinus infection, or my body trying to adjust to paleo, but I still have little energy. Hoping that the next week or so will make a difference.

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