...colorado!!!! (part 1)

First off, I'm lame for not posting in awhile. I could give you a list of excuses....but honestly, who cares? Important thing is, I'm back now. And with a resolution to post at least 3-4 times per week. Let's see if I can keep it up!!!

Which brings us to our current topic. Colorado. A state I had never visited before earlier this month. ACEP's annual meeting (American College of Emergeny Physicians) was in Denver this past week. So D and I took advantage and headed out the previous weekend for some hiking and camping in Rocky Mountain National Park.

We had both never been that way and were quite excited about what we might discover!

Thursday night, we dashed to the airport, weaving through the cleveland traffic, making our plane with about 5 minutes to spare. After a cramped plane ride, we landed in the mile high city. We headed to a nearby hotel and promptly passed out. We had both had a very busy week in the hospital.

Upon awakening, our car was dusted with a layer of white snow (first of the season!) which was an omen of what was to come. (COLD!) We brushed it off, grabbed coffees at Caribou and headed up 36 towards Boulder.

First stop was a DELICIOUS brunch at Snooze! a boulder establishment that knows how to do breakfast very well. I'd never been to Boulder, and was only there for a few hours, but I liked what I saw and would love to go back and visit again. There was just a good vibe to the city overall, amongst both college students and the residents of the town.

We stocked up on camping fuel and a few other items at REI and headed up north to Estes Park. The drive was spectacular through the fields and farms. Stunningly beautiful, especially the section between Lyons and Estes Park itself. Hard to believe that Cleveland's in the same country...

We arrived in the town of Estes Park, which is the gateway to Rocky Mountain National Park at about noon and were both blown away by the beauty of the mountains in the distance. I'm not sure what it is, but the sight of mountains like the Rockies, or Sierras, has always brought me immense peace. Maybe it's the grandeur, the serenity, the constancy, the sense that no matter what happens on a daily basis life and the world continue onwards...And each mountain range and National Park have a different feel. Bryce, intimate. Zion, impressive and yet foreboding, Grand Tetons, majestic.

We found our campsite at the Moraine Campground and set up our tent before changing into hiking clothes (lots of SmartWool layers) for an afternoon hike in the park. We tackled the Cub Lake Trail whose trailhead was just a mile from our campsite. It was a relatively easy out and back through some golden Aspen. We saw a few other hikers, but it seemed that the cold weather kept most away. The end point is Cub Lake, which is a relatively small lake nestled amongst aspen and pine trees. The seaon's end of lily pads speckled the surface. We didn't linger there long, but enjoyed our brief stay. Were we really in Cleveland only the day before?


We turned around and headed back to our rental car. (A Toyota Camry, which was a great improvement over the tiny Fiat I had reserved for our Idaho trip this past June). At the campsite it was probably around 28 degrees, although it felt like negative ten. At least to me, whose hands and feet turn to ice at the slightest *hint* of chill. D's my hero, though, and build a roaring fire while I stayed warm in the car. Hooray for car camping! Fire build, we proceeded to dine on noodle soup grilled burgers and - of course - smores. D has an awesome pic of me with a chocolate explosion all over my face. Whatever. There was a huge SMILE there too. Nothin' like camping to make you feel like a little kid again. And I didn't even camp when I was little. How'd you like that irony.

Anyway, we got into out sleeping bags relatively early and read our Kindle's and promptly fell asleep. Luckily I did NOT have to pee at any point during the night, and made it through til our 23 degree daybreak. I awoke ready for another day of hiking in a national park!

Crossfit Games 2012

It's here, it's here!

Once a year, the Crossfit Games are held in Southern California to crown "The Fittest Man and Woman on the Planet." Crossfit athletes from all over the United States and the world come together to compete head to head for a long weekend of some of the toughest WOD and skill competitions out there.

Yesterday was the first day of events, situated at the nearby army training base Camp Pendleton. There was a Crossfit Style triathlon that involved a swim in the open ocean, followed by a single speed bike over difficult terrain, and finally a grueling trail run up and down the hills surrounding the camp. As if that wasn't enough, after an all too brief rest the athletes were unleashed on the Camp Pendleton obstacle course.

Watching the games is great. These are elite athletes pushing themselves to the limit in the sport that I love to do (albeit at a lesser level, but still with the same enthusiasm). And it's something that D and I can enjoy together. What makes this year extra special is that I know two competitors: Julie Foucher and Scott Panchik. Julie is a 1st year medical student here in Cleveland, and we've hung out with her a few times - and shared some paleo recipes and chocolate covered almonds together. Not only is she a rock star athlete, but also a very humble and genuinely sweet person. Scott trains at our gym Crossfit Distinction. I don't know him as well as Julie, but he too is an incredibly talented athlete and incredibly well-ground and down to earth. All day yesterday, we were dying to know how our friends did. The Camp events weren't televised so we had to image what was occuring via the radio stream. (Julie's in first! Scotts starting off on the run!) Today we were able to catch up with a "highlights" reel over the games website (http://games.crossfit.com/). And there were our friends on the tv screen. It's a bit surreal to see someone you know competing on TV - almost like it's not the same person. But it's totally fun to have someone to cheer on. I wish these two the best of luck in the next few days!

Can't wait for the GHD ball toss to kick off tomorrow's events!

Cleveland Clinic Cookout!

Yesterday, D and I hosted a backyard BBBQ in honor of the incoming first year fellows. For those of you who have been to one of Dan's famous cookouts, you have an idea of the awesomeness that comes off his smoker after 30+ hours of smoking that meat. I've been to a few and can honestly say that they get better every time.

D prepped for weeks, gathering the meats, hog casings, brewing his own beer (a belgium wit aptly named "Porch Sittin' Ale"), and spreading the word. This past week the sausages were mixed and stuffed, the beef was rubbed and the party supplies were bought. We completely filled a cart at Giant Eagle and then some. On Friday, in 100 degree near 100% humidity heat, D got home post call and started up the smoker. On went two gianormous beef briskets and four pork shoulders. Our backyard smelled awesome. I stayed inside, stationed in front of the window air conditioner we have and alternatively mixed up batches of corn bread and lemon squares. Mmmmmm. The kitchen smelled pretty awesome too.

Yesterday, we finished off the cooking. I completed the sides with a Turkish Chopped Salad and Lime Cilantro Coleslaw. I got the recipe for the salad from oneD shoved cans of budweiser up the chickens' rear ends and threw these beer butt birds into the smoker along with the snausages he had stuffed July 4th. Check out this assortment of Andouille, Garlic and Beef Sausages...

People started arriving (whew! we were going to have some guests!), and the beer started flowing. In addition to his own brew, one of Dan's awesome attendings brought over a keg of brew he made himself at The Brew Kettle in Strongsville. What a great way to welcome your new class!

Finally the birds and brisket were cooked and added to the mix of sausage and pulled pork. The meats were so tender they just fell away from the bone.

With the sides added to the buffet table, the eatin' was on! And with the near 100 degree weather, no one could tell if they had meat sweats, heat sweats or both. I can't tell you how much fun D and I had this week prepping and hosting this gathering. Can't wait for many more years of BBQing to come!!!

Someone asked for the Lime Cilantro Coleslaw that I made as one of the sides. The original recipe is from The Civilized Caveman Cooking, but I made a few changes to spice it up. Good as a BBQ side, also great on pulled pork lettuce wraps.

Throw the first 3 ingredients into a large bowl. 
 Whisk together the rest. Season to taste.
Add the dressing to the Slaw mix.

I recommend adding the dressing at least a few hours before you plan to serve it as the flavor will soak into the slaw.

• 1 Package of Cabbage Slaw from Whole Paycheck (aka whole foods...)
• 1/2 of Red Onion, sliced finely
• 2 Jalapenos, thinly sliced/diced (optional)
• 1/2 Cup of Cilantro, chopped
• 1/3 Cup Fresh squeezed Lime juice
• 1/4 Cup Tropical Traditions Raw Coconut Vinegar (also found at Whole Paycheck)
• 3 Tbsp Extra Virgin Olive Oil
• 2 Teaspoons Cumin (alter to taste)
• 3/4 Tsp Salt
• 1/4 Tsp Black Pepper
  
  
  
  

...chips!

KALE Chips!

We got a beautiful bunch of Kale in our CSA this past week. There are 3 ways I absolutely love to each Kale. The first is in an autumn vegetable soup, the second is sauteed with garlic and pepper with some almonds added, and the last (but not least) is to make it into chips.

It's super easy and WAY healthier for ya than those pringles taking up space in the local giant eagle.

1) rip off the leaves from the Kale stalks
2) wash em. yay salad spinner!
3) mix em with 1 tablespoon olive oil, salt, pepper and your favorite spice. I love Penzey's Sunny Paris or Fox Point (Warning: some spice mixes already have salt in them so watch out! Don't add too much extra salt or you will be chugging water along with your chips.)

You could spread the kale on a baking sheet and bake it at about 200 for an hour or so. I have not had great luck with this method. Burned kale chips are no bueno. Neither are soggy chips. Instead, I prefer to use our handy dandy dehydrator. Spread in the dehydrator, turn on to 145, walk away for 4-5 hours. When you come back there will be magical chips for you to savor. Nom nom nom.

...caveman crunch bars

Hey, JFwodfather - this post was inspired by and for CF Distinctions healthy diet blog (aka awesome Paleo recipes courtesy of members at the box), so feel free to re-post shamelessly :)

Sometime last fall, when I was getting into the swing of things with cooking, I stumbled upon the Civilized Caveman Cooking. I was looking for good breakfast-on-the-go recipes that I could a) throw into my bag for work, b) were paleo and c) scarf down in my left hand while scribbling notes with my right hand if the ER was busy.
Eureka - CRUNCH bars!
These Caveman Crunch Bars totally hit the spot!
I did tweak the original recipe a touch, so here's my version.

You'll need a 9 x 9 baking dish, mixing bowl and mini-food processor.

Get out all the ingredients and throw em on your counter. I buy in bulk at Trader Joe's whenever possible. If you get the big bags of nuts and seeds you'll be set for many batches of these bad boys.

Ingredients:

• 3/4 Cup Raw Almonds
• 3/4 Cup Raw Macadamia Nuts (can substitute walnuts; a much cheaper option)
• 1/4 Cup Raw Pepitas
• 1/4 cup salted and toasted sunflower seeds
• 1/4 Cup Finely Shredded Unsweetened Coconut
• 1/2 Cup Dried Dark Cherries (the no-sugar added ones)
• 1/2 Cup melted coconut oil
• 1/4 Cup Raw Organic Honey
• 2 Eggs ("Cavemen" would use Pasturized free-range eggs...)
• 1 Tbsp Penzey's Vietnamese Cinnamon
• 1 Tbsp Penzey's Cake Spice

If you are not lucky enough to live near a Penzey's, you poor poor soul, you can also put in 2 Tbsp of good cinnamon. I promised, it'll still be dericious. (And no, I did not spell that wrong. Dericious is a word. Just ask Danimal.)

Okay, you got everything? Here comes the fun part....

Some Assembly Required:

1. Preheat your oven to 350 Degrees F
2. Place your almonds and macadamia nuts in your food processor. Warn everyone around you that it is about to get very loud, then grind up the nuts until they are tiny chunks. We DON'T want nut dust or flour here. You want it chunky to give the bars some heft and hold together well.
3. Transfer the mixture to your mixing bowl and add all of the remaining ingredients. If the coconut oil is a solid, melt it. I microwave it in a pyrex measuring cup, then add the 1/4 honey on top until the liquid is at 3/4 cup total.
4. Mix well by hand to ensure an even distribution of ingredients. Bonus points if you use a fun spatula. (D's mom gave us one with a black cat on it - Boo!)
5. Spray a 9×9 Square baking dish with coconut oil cooking spray and then transfer your nut mixture to the dish. Lick the empty bowl.
6. Bake in your preheated oven for 35-40 minutes or until the center of your bars pass the toothpick test
7. Once done, remove from the oven and let cool on the counter in the pan
8. Once you can handle the pan without oven mitts, place the bars in the refrigerator and let cool completely. This will harden them a touch so they stay together better when you cut em up.
9. Cut into bars.

Now wasn't that easy?!?! A little bit of effort and you have a whole stack of awesome paleo bars to take everywhere as breakfast on the go or snacks!  

In writing this up, I noticed that C.C. just added a new Apple Pie version. I know what I'm making next week...

...crossfit memorial weekend (part 2)

yes, I know memorial day was last weekend. got a bit behind with that whole werk thing.

Anyway, after the Hammy WOD on Sunday I worked from 5p-1am at my "day job" then woke up Monday morning and headed over to the Box in Beachwood. Danimal was rounding and planned to meet me there.
 
Murph:
For Time
1 Mile Run
100 Pullups
200 pushups
300 air squats
1 Mile Run

 Now, I hadn't been feeling all that great since the night before but wanted to still do this awesome WOD. Just shortly after 9, the first group was off on the first mile run. I did fine for this first part, but a few round of pullups/pushups/squats in, began to feel really sick to the point where I could barely squat without feeling pretty intense abdominal pain. I stopped after doing the equivalent of "mini-murph": the run plus 50pullups/100pushups/150 squats I called it a day. Muscle aches are one thing but I felt like pushing myself through that could be dangerous. I hate backing off and felt pretty lame, but it was probably the right decision.

Danimal got there in time for the next wave and I cheered him and the rest of the crew on.

Actually, the WOD made me nostalgic for our old box. I remember doing Murph at CF Palo Alto last memorial day. One of our members was struggling with completing the reps. The whole box was shouting his name as he finished each pullup, each pushup. Routing for him to make it through. When he started off on the second mile, we all followed behind him. We didn't want him to have to run that mile alone. The WOD itself was special, but that mile was even more so. It signified how much support each and everyone of us at CFPA have for each other. It signified that crossfit is so much more than a gym that people schedule into their appointment books between work and dinner. It signified that we are a community and that we are there for each other.

I love my crossfit weekends :)

...crossfit memorial weekend (Part 1)

I.AM.SORE.

But at the same time, I had a fantastic memorial day weekend and wouldn't trade it for anything. Dan and I made the most of it, including packing in two hero WODs in two days.
The first was "The Hammy" at Kent State University in Kent, OH.  This event is hosted by SPC crossfit, in honor of this Hero Army Specialist Adam S. Hamilton, who was tragically killed in the line of duty in Afghanistan in 2011.
Last year, the group held the event at SPC crossfit but this year they commandeered Dix Stadium. There was a spectacular turnout of people in support of the memory of this soldier. Not only were there crossfitters from all around the Kent/Akron/Cleveland/Columbus areas,  but also members of the high school football team, teenagers, grandfathers, mothers, sons. The list goes on... It was great to see such a crosssection of the overall community doing the WOD in a variety of different scaled weights and pullup/pushup options.

This WOD consists of: 

• For Time (Rx):
• Row 1k
• Squat Clean ‘n’ Jerk (SCJ) (7 reps, 135/95)
• 50 Push Ups
• Squat Clean ‘n’ Jerk (SCJ) (7 reps, 135/95)
• 50 Sit Ups
• Squat Clean ‘n’ Jerk (SCJ) (7 reps, 135/95)
• 50 Box Hops (24/20)
• Squat Clean ‘n’ Jerk (SCJ) (7 reps, 135/95)
• 50 Pull Ups
• Squat Clean ‘n’ Jerk (SCJ) (7 reps, 135/95)
• Run 1k

Crossfit Distinction had quite a showing. Not only were these 5 competitors ready for action, but also SP, JS and myself.
That morning Danimal and I woke up, had a paleo breakfast of homemade bacon and eggs (yum!) and headed on down to Kent Stadium. Although we go there a little before 9am, the next available time slot was 11:20 - thankfully JS and KP got our names down on the 11am heat already. At least we were signed up with the rest of the crossfit distinction members! However, as we waited for our group to start, we could feel the sun growing hotter and hotter. We stayed in the shade as much as possible and pounded the water. The time flew by pretty quickly. Finally, Group 7 was up! We set up the weight for our bars, 65lbs for me, and before I knew it, I was ready on the rower. 3...2....1.......

The row wasn't bad after the first few pulls. I was restraining myself a bit because I didn't want to expend all my energy on the first section. Plus, I was a bit distracted and enjoyed just being out on the field. I'd never worked out like this before, in a stadium. It was a blast! There were rowers set on either side of the field, and it turns out I was facing danimal. Row, row, row. Then onto the squat clean and jerks. These were exponentially difficult due to the hot sun blaring down. I felt slightly dizzy with my arms overhead. Luckily, there were plenty of volunteers to pass out aqua. I blazed through the pushup, primarily because the grass was so freakin' toasty from the heat that I couldnt stand to be anywhere near it! Back to the Squat Cleans. The Jerks were tough with the blazing sun - I couldn't do more than two at a time without getting dizzy. So that's what I did. Each rep got me closer to done. The abmat sit ups and the Box Jumps weren't bad at all. Neither were the pullups, although to be fair I can't do 50 of them Rx just yet so used a band. The band they had was more support than Regina allows me at the box (she's right, it is making me stronger even though I whine about it - apparently tough love works.. :P) so I flew through them. The final set of Squat Clean and Jerks were tough. I barely remember getting through them. My legs were barely functioning the first 50 ft of the run. My quads were saying "Seriously? We're running now?" Okay maybe they weren't actually talking to me, but I bet that's what they would have said if they did! One lap around the stadium and a bit inside, and we crossed the finish line! D and I finished up at about the same time (although he did Rx pullups and much heavier weight). I think it was about 31:45. Can't remember the exact time.

All in all it felt really good, but the best part was just being there and soaking in the atmosphere. What sets crossfit apart from all the rest of the physical activity and gym memberships out there is that amazing sense of community. Everyone is pulling for each other. During the WOD my Box-mates and I were cheering each other on between panting breaths. I ran into a woman after the WOD who I had never met until we were lifting the bar next to each other. We gave each other a smile and quick hand slap.

That was Sunday. What do any crossfitters want to do on memorial day monday? Murph.
More about that later - right now I have to go get more flowers for our front flower beds.

...choke hold

Me: "hello sir, what brings you in here tonight?"

Patient: "My neck hurts?"

Me: "Oh? Where is it hurting you? When did this start?"

Patient: "Right in the front here, where the other nursing home resident choked me out for calling bingo at the same time as him!"

Me: " ... wow, I can't say I've ever seen a bingo choke hold before... Maybe you should try a less dangerous game like checkers... "


Seriously, I can't make this stuff up.

...COLD

I wrote this essay that was published in the Annals of Emergency Medicine last December. Enjoy :)

"Icicle"

As the dawn sign-out trailed off, the loud bell of an EMS ring-down disrupted the relative calm. Moments later the charge nurse emerged from the radio room, waving a white
sheet of paper on which he had scrawled some notes: “Unresponsive. Homeless. Very cold. HR 30. ETA 5.” The senior resident finishing her night shift quietly said, “Don’t
move him around too much or he’ll code,” and then slipped out the double doors to the parking lot while we prepared.

The bear-hugger was inflated and warmed, heated fluids at the ready, blankets in several hands. We pounced on him as the stretcher rolled in. Nurses, techs, and physicians on all
sides. His skin was as cold as ice, barely moving. If not for the quiver of heart motion on the snowy ultrasound screen, I would swear he was dead. He was homeless, huddled outside
on the stairs of a church throughout a cold December San Francisco night, during which rain intermittently turned to hail. We never learned how he was discovered that morning,
or who brought him to the attention of the police. They only knew he was frigid and barely breathing. His hair was matted against his head, stiff with cold. Harsh weather had aged his
face beyond his years and a fine layer of dirt settled among the wrinkles in his face. Unable to say his name, he was dubbed Medical Patient “Deer.” The medic’s thermometer showed an “-E-” on the screen. Given the frost of his feet, we knew it was not broken, only too cold to read. A Foley was deftly inserted. The bladder temperature winked alongside
the other vitals on the green and black monitor: 23.4. The number gave us all a brief pause. How could a person still live at 74 degrees Fahrenheit?


For a patient this cold, there are several mantras. Move them as little as possible; the heart is so sensitive to the cold it may twitch into a deadly ventricular arrhythmia at any
moment. Passive rewarming is ineffective; warm water and air must be pushed into the body. A Foley catheter was inserted into his bladder and warm fluids flowed in and out.
We deferred placing a central line into his neck as the catheter would sit too closely to the irritable heart. Instead, a large cordis threaded into his femoral vein provided a route
for a great volume of warmed saline to squirt through the level 1 blood transfuser. Earlier that day the same machine kept alive an exsanguinating trauma patient. A blanket
wrapped as a turban kept in the precious body heat lost through the head, replacing his worn SF Giants ski cap that was riddled with holes.

The core temperature reading slowly began to creep upwards: 24, 24.5, 25. But his heart remained slow, breaths intermittent. A breathing tube slipped between the vocal
cords supported his efforts and pulling air into his lungs. Still cold. Too cold. The chest tube tray was opened, and following a cut with the scalpel, a large tube was slipped
between his ribs. A second infuser pumped a liter of warm fluid into his chest to bathe his heart and lungs, and then sucked it out. In and out: 26. In and out: 27.


Throughout this time his blood pressure remained low as his heart was still so slow. Supportive drugs helped bring it upwards. I waited with bated breath for him to slip into
cardiac arrest. A bleary-eyed ICU resident appeared with admission orders in hand. We “packed up” the patient and all the various tubes hanging off him and headed towards the
elevators. That is where we parted, he to the ICU and I to my teenager with a broken ankle, and then a woman with chest pain.

Four days later, on the next ICU call schedule, I encountered that same critical care resident while resuscitating a GI bleeder. I learned that our frozen man lived through the night, and the next and the next. His temperature rose and eventually he emerged from his coma,
with minimal neurologic deficits. We cool patients postarrest; he cooled himself before we got to him. Is it neuroprotective in the same manner? Eventually he made it
out of the ICU and then passed out of the main doors of San Francisco General Hospital, past the Heart Statue and onto Potrero Ave. From there, who knows?

I suppose his case is a triumph for the emergency department team of physicians and nurses who literally brought him back from the dead. Later that day, I had boasted to a fellow resident that I placed 6 lines in the patient in under 30 minutes (endotracheal, nasogastric, left internal jugular, right femoral, left arterial, left chest tube).
But honestly, I could do that to a cadaver. Triumph for me, perhaps.


But while I was driving home, that patient was in the ICU. Would it not be cheaper to buy him a sandwich, give him a roof over his head, than pay the daily room rate of an ICU bed? I
hear those rates beat the Hotel Continental’s presidential suite almost 20 times over.

My day off this week, I went shopping in Union Square. Walking from a coffee shop towards Steve Madden, I passed a tiny church sandwiched between 2 commercial storefronts.
Crouched in the corner, under a pile of blankets and old wool hat was a similar-looking man getting some rest. The day was warm, yet a shiver ran up my spine. Would I see this
homeless wanderer in the resuscitation bay in the future? I dropped a dollar in his Styrofoam cup and hoped we would never meet again.

...caveman garden part deux

I know you are all waiting in suspense about how La Jardin Du Grog is faring after it's massive planting this past Saturday. Wait no more! Most of the plants are happy and healthy! I think the best looking are the Costa Rica Red Peppers: (but then I am biased given my love for both that country and red peppers)

The blueberries are also faring well!!! Yum Dericious.

They all got quite a drenching when I got home from work this afternoon. Turns out farming is pretty fun already, and I haven't even gotten to the pickin' and eatin' stage yet. Growing up in very suburban NJ and then spending close to a decade in the urban jungle of NYC, this is all pretty foreign to me. I didn't even know about the urban sustainability movement until this year. The closest I got to growing anything before this was when I tried to grow my own pumpkin in first grade. The darn plant insisted on growing sideways instead of nice and straight. Lil' Jen didn't quite realize that Cinderella's pumpkin grew alongside the ground and got so frustrated that she gave up the farm dream altogether. Expect for the yearly Basil plants I purchase from Trader Joe's and always manage to forget to water. I'm much better with taking care of our cats. They trip me if their bowl registers "empty". Danimal on the other hand had a garden growing up in La Honda and is quite facile with the dirt and plants. I have no delusion that this Jardin is mostly his handywork. But I'm pitching in and really stoked to learn more! Even if there might be spider sightings involved
I must say, I always heard farming was hard work but it never registered just how difficult and labor intensive it could be. It's changing my appreciation of growing food and appreciation of where my food comes from.
Now the next question - what veggie will be harvestable first? 

Crossfit

Since returning stateside after Costa Rica and the completion of my Cleveland Yoga TT class, I've been back at Crossfit Distinction with a vengeance. It feel great to be back in the gym again. Not only do I love the challenge of the skills and WOD, it's a great community. Seriously, how can you not love walking in the door and having over a half a dozen people smile and wave hello to you. Awesome. Especially after a grueling day of greeting people who are not necessarily thrilled to see me in the ED.

So tonight, after jumping in my car at the hospital I sped only slightly illegally down 480 to Beechwood in time for the 6pm WOD.  Daminal was still cooling off from the 5pm group, while others were already in the midst of warming up. I quickly exchanged my Clark Kent scrubs for not-quite superwoman (but I can dream) workout clothes and joined the throngs.

WOD:
For time:
50 Double-unders
40 Abmat sit-ups
30 Medicine ball clean [20/14]
20 Box jumps [24/18]
10 Handstand Push-ups
20 Box jumps [24/18]
30 Medicine ball clean [20/14]
40 Abmat sit-ups
50 Double-unders

It actually went a lot faster than I was anticipating. I was really struggling with my double unders so ended up doing 3x singles cause it might have taken me an hour. The rest felt really solid. Although I need to use a pad for the HSPUs, it just felt great going upside down. The worst part was the second set of medicine ball cleans. Hello, gluts! Afterwards, JM and CW et al played around doing handstand walks. JM showed me how to do a one handed handstand against the wall, my new favorite "skill" to practice. 
All in all a great way to finish the day :)

CSA

And CSA is for "Community Supported Agriculture".

Yesterday, Danimal and I took a mini-field trip to Valley City, OH where the farm of our summer CSA is located. Plum Creek Farms is just a decade shy of their 200th anniversary, although they have only been running a CSA for about 5 years now. For those of you who don't know, a CSA is a group of individuals who "buy-in" to shares of a farm at the beginning of the growing season in exchange for a portion of the weekly farm produce. They share in all the risks and rewards of the farm. For the farmers, they get fo eliminate the advertising and middle men and focus more energy on what really counts - growing good food. Each week, they are going to deliver a food box to our local farmers market for pickup. That box consists of whatever is in season and grown on the farm. For example, this week we got fresh strawberries, rhubarb, mint, salad greens, asparagus. And delicious, delicious eggs. Have you ever had fresh eggs from pasture raised chickens? If you haven't you are totally missing out.

D and I were surprised how quickly the towns turned rural as we got off of I-71 in STrongsville. There were lots of big open fields, barns, horses. Finally, the GPS "declared" you have arrived at your destination. And boy, had we! A big silo towered over the dairy barn where the milkin' cows were kept. A tour was already in progress, but we jumped on the tail end of it. My coworker from work who recommended this CSA to me was there with her family. It was so great to see her "out of the office!"

They led us through the milking facilities, then into the pens where the cows were kept. They don't like to be outside in the heat. I was mesmerized by the calves. They were so cute!

We also saw the plots where the vegetables were growing strong, rows of lettuce and other good greens. There were bee hives off in the distance. I guess we might get some honey! Yum! Bees are one animal we have no desire to take care of ourselves. (D is haunted from the time one flew in his ear in kindergarden.)

And then... the poultry house. Today I have been stalking the web for news if the ordinance to have a chicken coop in Cleveland Heights passed. So I was pretty stoked to see how the CSA raised and kept their chickens. There was a myriad of varieties including the Rhode Island Reds and Plymouth Rocks we are eyeing.

But that wasn't the best part. Chickens are fun and all, but not much can beat the cuteness of ducklings. There were two metal tubs full of 'em. It took all my willpower to resist picking one up (they might not have minded but I didn't want to start out my relationship with the CSA on a bad foot!) I consciously made a point NOT to think about them as Christmas dinner, which is the destination for almost all of them. (Stay tuned for the sequal to "chicken run", "the great duck escape")

Anyway, after fresh homemade rhubarb lemonade, we gathered our basket and jumped back in the car to head home. Now to grill up some of that asparagus!

...Caveman Garden (Jardin du Grog)

First, there has been an appalling lack of posting by myself over the past few months. Apologies. Blogging time was in short supply between working full time, yoga teacher training, and life in general. But I'm back and aim to post much more regularly.

Today Danimal and I planted a garden outback. Now D has been working on the 10 x 20 plot of land adjacent to our garage for months now, digging up rocks and dirt and creating beds. A veritable jungle of plants had taken residence on the radiator in our dining room a few months back.

 (Displacing one very upset black kitty).

During his first full weekend off in about 6 weeks, he rented a roto-till from the Handy Rents up the street and churned the clay/dirt/compost up. He had the biggest grin on his face throughout! Meanwhile, I planted some shrubs around the deck. Tilling complete, he rolled the machine back up the street. Farmer Dan at large in Cleveland.

When he returned, and after a brief siesta by both of us from the hot Cleveland sun, we plotted out our Jardin. Peppers, Cucumbers, zucchini, huevos plantes. We put some crushed eggshells under the tomatoes before putting them in the soil so that they would have extra calcium to grow nice and strong. Serious fun. I hadn't played in the dirt like this in years!

Stay tuned to see if all our hard work pays off!

...crockpot shredded beef!

Today is GROUND ZERO... for a Whole30 challenge! As part of my Yoga Teacher Training program at Cleveland Yoga, we are supposed to do a "cleanse" for 3 weeks. As in no Alcohol, Animal Products, Dairy, Caffeine, Gluten, or Sugar. But all the "karma yogi" food such as rice, beans, corn, tofu, quinoa is allowed. What's a Paleo girrrl to do? Well, I can't bring myself to eat such a diet for 3 weeks. I've read too many primal nutrition books to do that to my body (especially the corn) so I enlisted danimal and decided to conquer a Whole 30 instead. Still no Alcohol, Dairy, Gluten or Sugar, but delicious and good for you grassfed meats, free range poultry and eggs, no grains of any kind. I'm also making a very conscious effort to decrease my caffeine consumption. I don't think I'll be able to get off the morning cup of Philz (oh sweet nectar of the gods!) but I'm substituting my afternoon cup for tea. Turns out Yerba Mate is pretty delicious!

Which comes to the point of this post... cooking. There's some prep work that comes with a Whole30 in addition to buying tons of Steve's grassfed paleo stix and the Just Mangoes from Trader Joes. One of the girls from Crossfit Distinction, Janine, pointed me over to paleOMG.com. This hystical crossfitter out of Colorado has one funny food blog. I poked through some of the crockpot recipes and found one that I had all the ingredients for in the house, but made some adjustments. I'm on a huge cumin kick - the spice of life! - and needed to add that in there along with a bit more heat. The final version came out pretty tasty. Equally important, it was super easy and produced a ton of grassfed meat to get our chow down on.

Easy Shredded Beef

Ingredients

• 2-3lb round steak (I used one from our CSA - buy whatever beef is cheap)
• 2 large yellow onions, sliced
• 1 4oz can of diced green chili peppers
• 1/2 cup chicken or beef broth
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1/2 teaspoon cayenne
• 2 teaspoons of Penzey's BBQ3000 (more to taste at the end)
• 1 teaspoon cumin
• 1 teaspoon black pepper
• 1/2 teaspoon ancho chili powder

Instructions

1. Pull out crock pot.
2. Put meat in pot.
3. Put broth in pot.
4. Put onions on top of meat.
5. Put spices on top of meat and onions.
6. Cover.
7. Put crock pot on low for 8-10 hours
8. Take 2 forks and shred
9. Pour off excess juice
10. Season to taste
11. Eat it like you mean it.

...california

heading back to CALIFORNIA tomorrow.

Granted it's San Diego and not SF, but it still is going to be great!

...more later...

...crossfit

Today I had to go to a doctor's office for a checkup and part of that was a height/weight check.

I never weigh myself. I used to. There were years when I would get on a scale and that fucking number would determine my self-worth, how I would feel about myself, whether I would run three miles or four, eat one cookie or two. There were countless days when I would get on an elliptical machine with my headphones on and pedal until the calorie count arrived at the number I wanted.  So over half a decade ago I made a pact to myself to just not look at at the scale. I put it away. I would go by how I felt, how my jeans fit. It's just a number, right?

And then I found crossfit. There are a lot of reasons why I love it. One of them is it's emphasis on functionality rather than looks. Fitness rather than fashion.

Well, the number today told me that since starting crossfit last year I have gained 10lbs. 10lbs and I can still wear the same clothes as I used to. 10lbs and my waist is pretty much the same size....but I feel like a new person. I feel alive and STRONG. I feel the best I have ever felt in my life. I am not some "model" that can walk down a paris runway. But who the fuck cares? Because I can do so much more than those hungry girls. I can press over half my weight above my head, I can do FRAN in my garage in under 7 minutes, I can deadlift 1.5x my body weight, do more pullups than most boys I know, look "Helen" in the face and laugh, saying BRING. IT. ON.

And THAT, my friends, is beauty.

...Curry

 Made this for dinner last night, a  sweet potato and chicken curry stew that I Paleo-ized from Cooking Light. Dan and I wolfed it down before heading to the near by Irish Pub Parnell's for a Whiskey Tasting.  Dan's verdict: De-RIC-ious 
It was a perfect dinner for a snowy evening in Cleveland. Enjoy!

Sweet potato and chicken Curry
2lbs chicken (1lb thighs, 1lb breasts)
2 shallots, diced
1 red pepper diced
2 cups sweet potatoes peeled and cubbed
1 14oz can light coconut milk
1 14 oz can diced tomatoes
1 tablespoon minced ginger
2 teaspons penzey’s sweet curry powder
heaping tablespoon green curry paste (thai kitchen)
1 teaspoon tumeric
1 teaspoon coriander
1 bay leaf


Season 2lbs of chicken with salt and pepper and Brown in pan.
Remove chicken.
Using the same pan, sautee shallots, and pepper, add garlic
When almost done add in curry powder, tumeric, coriander, ginger and saute a minute
Add tomatoes, scrapping up browned bits. then add coconut milk and bay leaves,
Add back chicken to the pan and  simmer a minute while you get your chicken stock.
Add about ⅔ carton of chicken stock (1 ½ cups approx)
Bring to a boil then simmer for 1 hour
Add in sweet potato, bring to boil then simmer on low for at least 1 hour or until ready to serve. 

...cant get it up

dear snatch.






i hate you.


that is all.

~jen

...Calender

I can't believe it is 2012 already. That totally snuck up on me. Last year, I created a calendar on snapfish of some photos I took during my travels around the US and Europe. I meant to make another one for christmas gifts but the time just got away from me.  Luckily, a few days ago a coupon for 50% off calendars popped up in my gmail inbox. With a snowstorm outside, and a fire roaring a few feet away I sifted through my pictures.

Jackson. Utah. Galway. Point Reyes. Sierras. Wicklow. Kauai. Lots to choose from. It took me a while to whittle down my choices because I kept getting sucked into just looking at each of my past adventures. I had forgotten about the wild chickens and roosters that were running all around Kauai, and the "Ho-Made Pies" sign in one small town halfway between Zion and Bryce National Parks in Utah.

I ended up making two versions, one of Wyoming pictures and one of an assortment of pictures. The Wyoming one has many shots of the Tetons. It's honestly one of the most beautiful mountain ranges in the world, mostly because how quickly the sharp peaks rise about the plains and Snake river basin. I mixed in some shots of the Aspens and horses too.
The assorted album is a selection of landscapes from places I've visited the past two years. I had some other good shots of buildings in Ireland and candids of people but decided to keep it au natural this time around. My reasoning for that was partly selfish; I wanted a slice of nature on the kitchen wall to stare up at each day while we are here in Cleveland. (Which some might call the anti-california).

Once I selected the pictures, I played around with the backgrounds. There are a lot of "styles" to choose from, many with cutesy drawings all over them. But I stuck with some plain solid colors so that the photos would stand out by themselves. After a few hours, I hit the order button. Can't wait to get the final product in the mail.