...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.