1. The First 5 Minutes of Crossfit

    At the beginning of each Crossfit class we go over the whiteboard and then we begin with the warmup.  Since this is the first I’m seeing the workout I probably curse a bit under my breathe.  It’s okay it’s expected at Crossfit.  The warm up is the hardest part for me in August.  It’s 90 something degrees out, sun blazing, humidity thick enough to cut a knife through.

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  2. Vienna’s Birthday

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    From the moment I met her 2 years ago she made an impression on me, and then she stole my heart. Vienna is always a bundle of energy and I wish I could harness half of it at times.  She is a full throttle kind of girl and it suits me just fine.  I love her!
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    Happy Birthday Vienna!

  3. Carne Asada

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    This is what I’ve been making for my taco cravings at home.  I have taco night often but I do it  without the corn shell and it tastes just fine.  It’s primal this way, and I’m not complaining because I’ve never felt so good.  I did realize I left off the guacamole but I didn’t use cheese on purpose.  I also think the homemade salsa from Nick really adds a kick to the flavor. The salsa is a secret and I was not provided the recipe but I was promised more of it.  Canning is the act of bottling a summer garden to be enjoyed in the middle of the fall or winter.   I’m lucky to have a few contributors to my stash in the cupboard. 

    I picked up the Carne Asada meat from Trader Joe’s once I realized it said no GMO or antibiotics were used.  It’s perfect for making a crock pot full, oh for let’s say the kickoff of football season this Thursday.  All I added was some of the peppers, tomatoes, and lettuce I picked up from the outdoors market and I’m calling it a success.  

    I’m off to Crossfit tonight and then tomorrow is a special day. 

  4. Weekend Highlights

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    Hello Monday.  It’s gusty here with Cristobal way far away from us.  I tried lighting the grill but to no avail I had to use the broiler for making my rosemary lamb chops from heaven.  It’s a shame because it’s cooler
    than usual.  Dinner last night was amazing.  Fish is a good anti-inflammatory food that I already enjoy eating but I try a eat it at least twice a week.  This baked sea bass was flaky and light.  Sear it in a pan for a couple of minutes with olive oil, salt, and pepper. and then bake it in the oven for 20 more at 350.  It left a nice buttery sauce in the pan that I spooned over the fish and served with mushrooms and a side salad.

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  5. Two Years Ago



    I suffered a nasty foot injury and badly bruised my foot bone.  In addition, it was a year ago that I was doing very well recovering and I tempted fate too soon and had another relapse on the same foot, same injury.  August haunts me.  The doctor said IF it was a clean break it would heal faster than this bruising will require. 

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  6. Killer Workouts This Week

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    Burpees and box jumps and back squats, oh my.  I get excited when I see box jumps on the whiteboard at Crossfit.    The explosive power has amazing effects on my quads.   

    Monday’s workout

    • 2 back squats
    • 3 burpee box jumps

    Each round to be completed in  90 seconds.

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  7. My Crossfit Animal Spirit

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    Hi friends!  One of my friends sent this to us at the box and I’m sorry I don’t know the source.  If you care to send it to me I will credit. 

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    Last week, I also saw this quiz for what’s your Crossfit spirit animal and my result was the snake.  “You may not have bulging muscles of a gorilla or a bear but you strike fear in the hearts of barbells everywhere.”  I felt all slithery and wrapped my legs around the rope as I climbed  for another ascent to the top!

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  8. Frozen Coconut Banana Cream Pie

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    I don’t bake much in summer because it’s already a heat wave where I live.  Sometimes I open the freezer door to stand in front of it with no cares as to what’s inside other than cold air and freshly made ice.  
    Thank goodness for a/c and ice.  Ice costs extra in Europe, I think it has to do with small spaces and no room for luxuries.  I dealt with that by finding just the right size cooler and storing it in the oven while I vacationed at the rental in Italy.  The Carrie Bradshaw of Villa Lauren.  That only makes sense if you watch the show Sex in the City. 

    Anyhow, I made this dessert and love it especially for the sweltering summer days but you should keep it cold in the freezer until you are ready to serve.  It will be perfect for the moments I stand in front of the freezer for no reason.
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    Recipe:

    For the crust: combine and flatten in a pie pan

    • 1.5 cups of of almond flour
    • T of honey
    • 2 T almond butter
    • 1 t maple syrup
    • 1 t almond extract

    For the topping: mix together and freeze for at least an hour

    • 1 can of coconut milk (full fat) refrigerate overnight and only use cream
    • 1 ripe banana
    • 1 t almond extract
    • top with extra banana slices and toasted coconut flakes if desired
  9. The Business of Me

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    This summer I have been lucky enough to have great weather for most of it.  Nature soothes me and I need it to relax my mind, body and soul.
    I take none of this for granted.  A day at sea with colors of turquoise and sand get me lost in a good way.  Vienna seems to like it too and we spend most of our weekends romping around together in search
    of coffee, fresh eggs for breakfast and someplace beautiful to walk.  

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  10. Vienna’s Summer

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    Happy Monday!  My weekend was low key which is by design.  I started Friday off with a Crossfit workout on a paddleboard.  It was a hot sunny day with calm blue water.  I did squats, over head squats using my paddle, sit ups, and  burpees. The burpees were done under the water and I jumped back up on the board for each one.  The finisher was a fast swim to the buoy and back.  

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