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What if I’m sexy and I don’t know it?!

Recipe Thursday

Here’s a small unsolicited review of things I’m feeling right now:  (the following does not necessarily reflect the feelings and opinions of Southington Crossfit)
1) Hoodies…no brainer. Hoodies of all colors, materials and sizes. XXXLG, no prob I’ll rock that. BTW they are coming Friday!
2)The upcoming Fittest, Fastest, Freakiest athlete throwdown Jan. 19…Super excited, a tad nauseous.
3)Steves original paleo granola bars. They have gotten me out of a jam or two the last month.
4)The highlight reel that gets posted at the end of every month…think your hard work has gone unnoticed? Wrong. Best part for me is when I read about your accomplishments I get the same sense of pride I would get if they were mine. I know I am in no way responsible for what you have done…I’m just that excited for you, so much love. Aw.
5)The comment tab on the website…I love it, why don’t you???? How can you see a chick doing clapping push-ups and not comment? This one is going to be a twofer, suggestions…I am really feeling suggestions on what you guys need for recipes. For example Jax (you know, the coach you see at the box set up with more weight then you going to town on a wod that somehow manages to still be super good-looking at the end of her workout) asked for a Chili recipe, I love that. Plus she was able give me her feedback. She liked it, so it will be up on the blog soon so yall can give it a whirl. Have a suggestion, request, or insult for me? Comment tab bro.
6) Things that can be prepared in bulk and then eaten for days. Thus this weeks recipe…

The hubs has officially stated he is going to eat paleo, I did not try to persuade him he just decided. He said his back/shoulder/knee injuries that previously bothered him on a daily basis give him almost no trouble when he eats this way. Score. Love when we’re on the same page. Hoping it’s a matter of time before he shows up at crossfit. Anyway, the man loves cereal. Busy mornings at 5 am he doesn’t have the desire or time to make eggs/bacon/steak ect. Sure I’ll make a batch of muffins for the week but they actually last 2.4 hours because each family member eats three of them right off the bat, and by each family member I mean me. A muffin alone doesn’t cut it as breakfast in my house anyway. Cereal he will eat and feel satisfied. It’s hard to find grain, corn, soy, sugar free cereal. Juli Bauer of is the queen, she is one clutch paleo blogger. Check her out. Her paleo granola recipe rocks. The following is a derivative of it, some quantities and ingredients are tweaked based on personal preference. It is awesome, great for snacking and perfect with some coconut milk over it for breakfast. Perhaps not the most nutritionally balanced breakfast…but what cereal is?!

This recipe can be made all sizes and with all different themes, you can do a pumpkin maple version, an apple cinnamon version, whatever you are in the mood for just add the corresponding fruits or spices. I did a huge batch with pumpkin that required multiple baking sheets.

1 ½  cups walnuts chopped
½ cup pumpkin seeds
1 ½ cups pecans halved (I break em up a little more)
1 cup slivered almonds
1  cup unsweetened coconut flakes
1 cup unsweetened shredded coconut (using both types of coconut gives it a more cereal/granola like feel to me)
1 cup unsweetened pitted dates chopped
1/2 cup coconut oil melted
2 tbls honey
1 tbs coconut sugar
1 tbls cinnamon
¼ tsp nutmeg
¼ tsp  ground ginger

Preheat oven to 325. Melt your coconut oil, mix in your honey, coconut sugar, spices. Put your nuts, seeds, and coconut in a bowl and pour your coconut oil mixture over it mixing well. Spread your granola out on a parchment paper lined baking sheet. Bake for 10 minutes, toss so the bottom doesn’t burn. Bake for another 6 minutes, add your dates and toss again. Bake for another 4 minutes. You may have to adjust the cooking time based on your oven etc. you do not want this to burn. Burnt granola literally tastes like old shoes.  Let it cool. Store it in the fridge. Right now I have two 1 gallon containers of this in mine.

Don’t forget to comment people….


Dave jumped so fast we couldn’t even see his hands

True fact we don’t call him “Wings” for nothing!


Thursday Recipe Day

Roasted Butternut Squash Soup

I’ve learned that if I’m not going to be able to get to the box I should NOT look at the WOD. It will unfailingly be a workout that I really want to do. Because I won’t get to do it, my whole day will be ruined and I will be mad at everyone.  Why is the line so long at the bank? Because I can’t go to crossfit!!  If I went to crossfit today the dog wouldn’t have ripped up the garbage!  Who does the mail man think he is?! “have a nice day”, don’t tell me what to do buddy!  Both reasonable and mature.  Tell you what though after a long day of being unreasonably angry at innocent people, a hot bowl of soup really hits the spot. This here recipe is from my girl Rachel, she is so rad. I don’t usually shed tears of joy over soup, but when I do it’s always made of butternut squash. I’ve eaten this soup three times in the last two weeks. The last time I made it under the auspices that “I need to take a picture of it for the blog”….really though I just love this soup and using an emersion blender, it’s like a power tool that makes food. Winning.

1 big butternut squash peeled and cubed (I got the pre-cubed package to save time)
4 chopped shallots
2 chopped carrots
1 peeled and diced apple (granny smith works great)
1 chopped med onion
4 cloves garlic
2 Tb olive oil
1/2 tsp cumin
1/2 tsp tumeric
2 C veggie or chicken stock
1/2 C coconut milk
Salt and pepper to taste


Preheat oven to 425.
Combine all ingredients except the broth and milk. Toss to coat and spread in a single layer to roast in the oven for about 30 min or until tender (and i like it a little browned).

Combine everything in a large pot with the broth and milk and use an immersion blender to puree.
A blender would work also, you would probably have to do it in portions and you wouldn’t get the feeling of power that comes from wielding an immersion blender.
Put some heat under your pot and make sure your soup is nice and heated through. I went a little wild here and added more cumin and turmeric and garnished with some chopped bacon.  Now eat that soup. Love that soup.


Ellie with her one handed push-ups – you go girl!

Paleo Recipe Time…..

Poached eggs over roasted scallions with cherry jam

Do you like how I try to put every ingredient in the title? Looking at this picture I’m forced to ask myself, “when did I eat a bird’s nest?” I am not a great photographer and this came out way dark. Hope it doesn’t deter you from eating it because the flavor combo is fantabulous (it’s a word, ask Van Morrison.)
Ya know, 6 months ago I didn’t know what a kipping pull-up was…3 months ago I didn’t think I could do one…now I can string together a few of them. I am fully aware that this accomplishment is nothing compared to what a lot of you do without even breaking a sweat but that is what crossfit is about. It’s about doing your best and then watching as you blow your own former “best” out of the water! Gives me goose bumps just talking about this motivational stuff. Turns out Goose bumps make me hungry, so let’s talk food.
Sometimes you want to shake things up in the kitchen at breakfast time, you get bored with the run of the mill breakfast. Or you want to make something a little special for someone you love, or neither of these things apply to you and you hate this blog post. But, you already wasted five minutes of your life reading it so jokes on you. Might as well try it out now.
Two eggs
Two large bunches of scallions
1 tbs coconut oil
2 strips of good quality uncured bacon
1/2 cup frozen or fresh pitted cherries chopped
1 tablespoon of water or balsamic vinegar
1) Heat up your frying pan, cast iron is my favorite but use what ya got. Drop two strips of bacon on the pan.
2) Meanwhile bring a couple inches of water to a very gentle boil, crack one egg into a saucer or custard bowl…is that a thing? Then carefully slide the egg into the water. If your pot is big enough, slide the second egg in. I think poached eggs are perfect in about 4 minutes. Remove them with a slotted spoon.
3) Flip your bacon. I like my bacon just crispy not burnt at all…I’m a bacon fiend.
4) Dress your scallions in coconut oil, shake some salt and pepper on and spread them on a cookie sheet. Warm them in the oven for about 2 minutes. Watch them because they burn quick.
5) Put your cherries in a saucepan on medium high heat, add the water or balsamic vin and stir mushing the cherries as they heat until the liquid is reduced. When everything is complete, spread your scallions on a plate. Put your bacon on next, then your eggs. Top it off with your cherry jam. Voila!
By the way, if you have a better method or some kind of trick to poaching eggs go with that and let me in on it because I struggle with that junk.




ook at this great picture – Dan you look awesome, but who’s that mug in the back and what IS he doing?  First person to comment gets a free t-shirt!

Pucks Pork

I’m typing this up while eating two fried eggs on a couple slices of roast beef wrapped in lettuce leaves. It’s messy but good. Yolk may or may not be on the keyboard.  Have you ever picked something up that you were confident was food you just dropped, and tossed it in your mouth only to find it was not food at all?

I’m typing this up while eating two fried eggs on a couple slices of roast beef wrapped in lettuce leaves, with a side of large fuzz ball that resembles roast beef when you’re not paying attention because you’re trying to multitask.

Anyway…This is an adaptation of a recipe Wolfgang Puck made. He rocks the kitchen. Also his name is super cool, imagine if the shortened version of your name was “wolf”. I want to be named Wolfgang. I’m not a huge pork fan but even I went back for seconds with this baby.

Pork loin roast…think mine weighed in at a hefty 4lbs
1 C Dried fruit (no sugar added) chopped. Dates, apricots, prunes, cranberries, your choice. Go crazy with it.
Rosemary (with the herbs you’ll need a couple tablespoons if you use fresh, if you use dried you’ll need much less)
1/4 cup Coconut oil give or take
Cinnamon stick
1 C apple cider vinegar
1 Onion chopped
2 tablespoons Ginger chopped
Wolf used star anise also…I didn’t have any.
Original recipe called for 1/2 cup maple syrup. I didn’t add it but you certainly could if you want.
Cooking twine

1) Preheat your oven to 350
2) Dust your pork roast all over with salt, pepper, and half of your rosemary, and sage.
3) Butterfly your roast. See note for an explanation of this.
4) Dust the inside of your pork loin with the other half of your seasonings.
5) Put your fruit of choice in your wide open pork loin and wrap it up.                                          6) Now truss that loin shut! I had to Google the proper way to do this…if you’re not an experienced “meat trusser” I suggest you do the same.
7) Heat enough coconut oil to cover the bottom of a heavy pan or Dutch oven when oil is hot but not smoking brown your pork on all sides. About 3 min per side did it for me.
Remove roast and set aside.
8) Turn the heat down a little and add your chopped onions and two more tbls coconut oil to your pan, stir to prevent burning. Add your ginger, cinnamon, star anise. Cook until onions and ginger are fragrant and soft. Add your vinegar and deglaze the pan. Simmer until liquid is reduced by half.                                                                                                                                                9) Put your roast in whatever you’re roasting it in and spoon your onion liquid mixture over it. Cook until internal temp is 150. Then Let it rest covered for ten minutes…the temp should climb another 10 degrees during this time bringing it to a perfect 160. For my 4lb roast it took 1hour 15min to reach 150. Don’t be hasty now, let your roast rest 10min before you cut it….it’s been through a lot….plus you want it to reach 160 for safe consumption and you want the meat to stay moist. Ugh. I hate that word “moist”.

Slice it up, pour the heavenly juices from the pan over it and chow down.
1. Stop imagining your roast doing butterfly pull-ups. That’s not what this means.

2. Begin at one end of the roast. About an inch from the cutting board, cut a horizontal incision, about an inch deep. As you cut from one end of the loin to the other, pull back the meat. Roll meat back as you go…cutting a little at a time until your roast is open but not cut completely in two.


SCF family that showed up for a Snowy Wednesday night WOD

Paleo Recipe Thursday

Pumpkin Bison Chili

Not sure what it is but when this time of the year rolls around I have three foods on my mind.
1) Pumpkin
2) Bacon
3) Bacon

Just kidding, I have bacon on my mind all year round. But, fall definitely brings with it a desire for specific foods, pumpkin, apples, pies, etc. I want to put pumpkin in everything and with the chillier weather upon us hearty “rib sticking” soups/stews/chili’s are perfect. I don’t really know what it means when food will “stick to your ribs” but I think it’s a saying. My dad says it…that doesn’t mean it’s a saying though.   Anyway, about a week ago I made this for the fam and it was a pretty big hit. I think you’ll FALL in love with it. I know the recipe looks long but just FALLow through and it’ll be worth it. FALL as in autumn. Get it?!?

I’m embarrassed.  Let’s not talk about what just happened back there.
2lb ground bison
½ pie pumpkin peeled and cubed
2 cans fire roasted tomatoes
1 can fire roasted green chilies
½ can of tomato paste
1 small onion diced
1 yellow bell pepper diced
2 cloves garlic chopped
¼ cup maple syrup
2 tbls cumin
1 tbls oregano
Dash of each of the following: cinnamon, cloves, ginger, allspice
1 cup beef broth
Salt & pepper

Note: If you’re on the LuRong Paleo Challenge maple syrup is considered a cheat, you can omit it completely or sub in an acceptable sweetener. The amount of maple syrup that you actually consume once it’s displaced in all the other ingredients is minimal I’m sure but had to give you a heads up. A cheat is a cheat after all.
Place cubed pumpkin on a baking sheet and drizzle with evoo. Roast cubed pumpkin in a pre-heated 400 degree oven for 30 minutes. In a large pot, Brown bison meat in cooking fat of your choice. Once cooked  Add onions and garlic, stirring to prevent burning until fragrant. Add rest of ingredients except beef broth. Stir. Slowly add beef broth until you achieve desired thickness. Bring to a boil. Stir again. Reduce heat and cover allowing it to simmer until pumpkin becomes tender.




Hello SCF!!!! I will be your slightly irritating but generally lovable blog contributor.

My name is Ellie. I love food, and crossfit. I enjoy curling up to read a good cookbook, and romantic walks through Whole Foods.  Lifting heavy things above my head makes me happy and I feel most confident when I’m covered in chalk and sweat.  I eat primarily paleo…except when I don’t, so I will be sharing recipes and tips that reflect that and just chatting about crossfit life. Because who doesn’t want to talk about Crossfit?!?

Paleo Banana Coconut “cakies” 

Okay, you ready for this?? What do you call a cake-like cookie?….a “cakie”! I know, I know, your mind is blown. In reality that term is neither original nor mind blowing, but these cakies are pretty darn close to mind blowing (especially a couple weeks into eating paleo when you start having dreams where your in a prison made completely of cookie dough and your only escape is to eat your way out…oh you don’t have that dream… me either, that would be weird.) If your still reading this, my apologies for the wicked long run on sentence. Please except this recipe as a way to make ammends.

Paleo eating means your body is feeling, working, and probably looking it’s best. Even so, as humans with our insatiable instant gratification seeking minds we sometimes are tempted to fall off the wagon and down a bag of oreos. DON’T DO IT!!!! Yup, I yelled at you. Instead eat these.

1 ½  cups Almond Flour
1 teaspoon baking soda
2 ripe bananas mashed (about a cup)
2 tablespoons almond butter (creamy)
1 tablespoon coconut butter softened (see note)
A dash of cinnamon
¼ cup shredded unsweetened coconut (if your not a fan of coconut flavor you can omit this and the cakies will not taste like coconut they will only taste delicious)

These are your optional ingredients: I love me some Enjoy Life chocolate chunks in these cookies…they are not strict paleo but they are dairy, soy, and gluten free. Still a much wiser choice than a bag of oreos. If you want to stay strict add whatever delicious unsweetened dried fruit you desire, I love chopped dates. Fresh mountain blueberries would probably be really good…haven’t tried that…I know what I’m making this weekend.
Note: coconut butter is not coconut oil. Artisana makes a really good organic coconut butter, you can find it at Whole Foods. It’s not complicated to make at home but it’s a bit tedious, dump 2.5 cups of unsweetened shredded coconut in a food processor and blend it until it becomes the consistency of creamy almond butter. It will take some time amd you will have to pause it and scrape the sides down over and over again but it will get there.

1)Preheat that oven of yours to a toasty 350 degrees.
2)Mix your bananas, almond butter, coconut butter, baking soda, and cinnamon. I like my emersion blender for this job, any hand mixer will do.
3)Now stir in your amond flour and fold in whatever optional ingredients you chose.
4)Once its all combined scoop heaping spoonfulls onto a partchment lined baking sheet. I press them down a little bit into about 1 ½-2 inch mounds. Bake them for 12-15 minutes or until desired doneness. Let em cool. They will NOT be crispy, remember these are cakies.
5)Consume. Try to share, it will be hard.