From the Blog


photo (108)

Is it just me, or has there been exceedingly numerous PR’s and general awesomeness happening at the box lately?
I haven’t talked to one person over the last week that hasn’t had something exciting happen. Either witnessing something extraordinary, or excelling in something personally.
I’ve seen insane deadlifts, double body weight back squats, first time pull-ups, and double-unders mastered, just to name a few high points. I think it’s time for one of those posts where you guys comment on your most notable moments over the last couple weeks. That stuff gets me fired up. So please, share the awesome below so we all can get fired up!!!!! What’s better than contagious excitement???
If you answered Flank Steak, than this post is for you.
It’s grilling season baby, there’s one more thing to get amped about!!!!!! So many exclamation points in this post!!!!!!!!
Pineapple Harissa  marinated Flank Steak
1 pineapple peeled and chopped
3-4lb flank steak
2 tbls chopped garlic
3 tbls Harissa sauce
1/4 cup coconut aminos
1/4 cup water
2 tbls Worcestershire sauce
Place all your ingredients in a Ziploc bag and shake around to mix. Allow that to marinate in the fridge for a minimum of 2 hrs. When your ready to eat, turn your grill on to a med/high temp. Once the grill is nice and toasty drop your steak on for 4-5min per side depending on the thickness of your steak, and your preference of doneness. Doneness? How you take your meat…ya know if you like it rare or well-done or whatever. When you have reached your desired “doneness” place your steak on a plate and let it rest 7 min. You can garnish this baby with some fresh cilantro and grilled pineapple slices if you want to get fancy.




photo (31)

This is a throw back recipe, I posted last year. I was looking through the old recipe archive and realized I haven’t eaten this cake in far too long!
So I figured no one else has either.
Lets stop this insanity and eat this cake more regularly. It’s only right.
I do wish I had a better picture of it however. Anyway….
It’s basically summer to me, when I’m forced to throw insecurity and propriety to the wind and lose my shirt mid-wod that’s the first real sign of summer. When we are sitting still and therefore creating a puddle of sweat surrounding us, it’s summer in  my book.
Bring. It. On. I love being sweat soaked after a wod. Bring on the outdoor warm-ups, and the bright sun beating down on us during runs, and the sweat angels, the glorious sweat angels! Oh, and the shorts…the shorts that are so much more forgiving to us thick legged girls then the darn skinny jeans. Summer you rock.
Banana Chocolate Chip cake, you rock too.

3 very ripe bananas
3 cups almond flour
8 dates… if you use 7 or 9 the cake will self-destruct
1 tsp baking soda
½ cup shredded unsweetened coconut
Half bag of “enjoy life” chocolate chunks
pinch o’ salt
3 eggs
Dash of vanilla extract
½ cup coconut oil

Directions: preheat your oven to 325. Soak your dates in a bowl of water. Meanwhile, mix your almond flour, salt, baking soda, and coconut. Put your bananas, your soaked dates (without the water)  and your vanilla extract in a food processor  and blend till the dates are totally broken down.  Mix your banana/date mixture and your eggs and your melted coconut oil in with your dry ingredients then fold in your chocolate chunks. Grease your pan, I used a big rectangular one. Pour your thoroughly mixed batter in, spread it out and bake for about 25-30 minutes. This was sweet enough on its own but I topped in with a little chocolate… Optional topping- Half bag of enjoy life chocolate chunks and a tablespoon of coconut oil, put it in a bowl and melt it in the microwave about a minute thirty melted mine. Just stir it every 20 seconds or so to make sure it doesn’t burn. Then dump it on your cooled cake. Then eat your very sweet, very pretty cake.


photo (107)

A bowl of lettuce.
Really going above and beyond here Ellie.
It’s not lettuce actually, it’s cabbage. And it’s is surprisingly delicious. This is coming from someone who doesn’t even like cabbage; I mean historically I’ve never eaten cabbage and not regretted it. Then my lovely sister-in-law started making cabbage last summer and I was instantly hooked!
It’s funny when you THINK you know something. You’ve got its number; you’ve “figured it out”.
We can be so convinced something is an unchangeable fact, and be so dead wrong.
In training for example, 200lbs will always be 200lbs. Fact.
“I’ll never be able to squat 200lbs”. Not a fact.
You may be so very sure of that statement, but the reality is you can’t even imagine every scenario possible that could lead to that place. You aren’t even aware of your untapped potential, and you can’t see into the future. You can’t possibly foretell what progress you will or will not make in the next year, or 5, or 20. Or plug any weight and movement goal into that sentence, or any benchmark wod for that matter, that historically you’ve been unable to do. You may think it’s an unchangeable fact that you can’t do something, but really you simply can’t do it YET.
If you are open to trying, to continuing to work toward it, someday you may surprise yourself.
You may like cabbage after all.
For 27 years I was sure I didn’t, I was wrong.
Don’t you love combining food and exercise? I do. I also love sentence fragments, and don’t like proper sentence structure.

Roasted Cabbage
1 head of green cabbage
3 tbls EVOO
1 tbls Fennel seed
1 tsp garlic powder
Preheat the oven to 400f. Slice cabbage head into 2/3 of an inch thick rounds. So that you have cabbage “discs”. Lay them flat on a parchment paper lined baking sheet. Drizzle on EVOO, sprinkle salt, pepper, garlic powder, and fennel seed on top. Place in the oven for approx. 15 min. Then, carefully flip discs over and cook another 15 or until cabbage starts to soften and caramelize on the edges, you can leave it in longer if you prefer. Remove from the oven and give it a rough chop. Serve hot, with protein of choice…corned beef goes well.


photo (106)

My fingers can’t type as fast as my mind is going right now.
I listened to a podcast today about gymnastics with relation to Crossfit. It was controversial, and it made me think. It made me think about ways that we can attack our weaknesses from a different angle then we may have thought. It could be that we are still learning where our weaknesses are, or maybe we don’t have the awareness yet to pick them out in ourselves. In which case it’s good to have a buddy or a coach that will be straight with you on what you need to work on. Sometimes we are so motivated to accomplish things that we try to run before we can walk, missing the foundation that we need to efficiently and correctly execute a movement. For example, he said with his athletes they drill legless rope climbs and are proficient at them (even doing them as part of their warm-up) before they even attempt to learn muscle-ups. The same logic is applied to training pull-ups, they reinforce strict chest to bar pull-ups and gain the strength
to do multiples of them before they attempt to kip. It’s food for thought. If you have a few minutes before or after your wod, it may be very beneficial to practice your strict movements. Personally I’m going to add to my goal list, “become proficient at legless rope climbs”…see there’s a free spot on the list because I got to cross out “make a giant pile of meat and take a picture”.

Fig and Balsamic shredded Beef
4-6lb Beef round roast (grass-fed ideally)
1 cup Smyrna Figs
6 cipollini onions (rough chopped)
1/2 cup Balsamic vinegar
1 cup Beef broth
salt & pepper
2 cloves garlic (rough chopped)
1 cup fresh cilantro (chopped)

Place all the ingredients in a slow cooker expect the cilantro. Cover and cook on low for 6-8 hours. Once the beef fall apart easily, remove it to a large cutting board to shred. Meanwhile, cool the remaining liquid from the crockpot until the fat separates and you can scoop it off. Place the remaining liquid, including the figs, onion, and garlic pieces into a blender and blend until smooth. Now place your shredded beef back in the slow cooker and pour on your sauce adding salt and pepper to taste. Once it’s warmed through, transfer it to a large platter and toss your fresh cilantro in. Now eat it. Eat. It. All.







ellies phone 41614 791


This is my first post directly to the Crossfit Factory Square site! So exciting.
The recipe for today is a bit lengthy so I’m going to keep it short on the intro.
Real short.
This is an appropriate first post because this recipe has real “homey” feel to me.
It’s comfort food, and the Bolognese is almost the exact same as the original recipe that my grandma made.
It’s familial, and should be shared around a giant table with a bunch of really loud people.
This is a welcome home, pull up a chair, you’re amongst family kind of recipe.

Baked Spaghetti Bolognese

Ingredients: for the Bolognese sauce…
1 Large can Peeled plum tomatoes
1 Large can Crushed tomatoes
1/2 small can tomato paste
1 tbls dried oregano
1 tbls dried basil
¼ tsp marjoram
¼ tsp sage
1 tbls dried parsley
2 cloves garlic finely minced
¼ cup finely chopped sweet onion
1 lb ground beef
1 lb ground veal
½ cup full fat coconut milk
1 tbls evoo salt to taste

For the “ricotta” topping
1 cup raw cashews soaked for an hour
1 tbls lemon juice
½ tsp garlic salt ground black pepper
1 large spaghetti squash 1 egg beaten
¼ cup of fresh parsley chopped

Directions: Don’t wig out, I know the ingredient list looks long but you can do this. heat the oven to 400. Cut your squash in half lengthwise and remove seeds.
Place cut side down on a baking sheet in about ¼ inch of water. Bake until the skin dents when poked with your finger, approx. 40min.
While that’s cooking, heat your evoo in a large sauce pan. Add onions, garlic and meat. Stir breaking up your meat as it cooks.
Once the meat is browned and the garlic and onions are soft, drain the excess oil and add the rest of your sauce ingredients.
Simmer covered for about 30 minute stirring occasionally so the bottom doesn’t burn. Throw your cashew ricotta ingredients into a blender and pulse until smooth.
Once your sqaush is cooked removes the insides into a casserole dish. Add your beat up egg to the squash and mix.
Now add your Bolognese sauce, and finally spread on your ricotta topping.
Bake for 20 min on 350. Top with fresh parsley and serve!!


Talayna Fortunato wrote the following article. I really liked it so wanted to share it with you all…

Somebody as successful as Talayna obviously knows what she’s talking about.
Identify the points that apply to you and fix them, it will add to your overall improvement!
Butternut squash skillets can also add to your overall improvement. Probably not. But it’s simple and tasty and those are two very good things.
Butternut Squash Skillet
1 butternut squash (peeled and cubed)
1 lb grass fed beef
1 clove garlic (chopped)
1/2 sweet onion (finely minced)
1 cup chopped tomatoes
1/4 cup fresh cilantro chopped
1/2 tbls cumin
2 tbls evoo
salt and pepper
1/4 tsp chili powder
preheat oven to 400. Line a baking sheet with foil. Place your butternut squash in a single layer on the baking sheet and drizzle with evoo. Roast for 25 minutes, flip, and continue roasting until the squash is browned. Brown your beef in your skillet with your onions and garlic. Once cooked add your tomatoes, and all your seasonings. Stir. Once the squash is done add it to the skillet. Let it all simmer together for about 10 minutes. Add your cilantro a little bit of salt and pepper to taste and eat up!