Roasted Vegetables, WODS and other odds and ends.

Just incase you all thought I was lying about the oven not working and was just too lazy to cook….


Anyways.. Thankfully that little debacle is now over and normal cooking has resumed.


I am having a little love affair with roasted vegetables lately. I can’t stop making them and adding it to salads… tonight I cooked up:

cauliflower, carrot, yellow pepper, zucchini and beetroot…I cooked it in coconut oil and salt and added it to a huge green salad with chicken breast. SO GOOD. So simple and perfectly delicious post WOD.

Today I  started with Deadlifts and then did:

50 burpees

10 dumbell split snatch

40 burpees

10 dumbell split snatch

30 burpees

10 split snatch

20 burpees

10 split snatch

10 burpees

10 split snatch

I think I made this up a few months ago… I can’t remember actually but I am pretty sure I never took it from anywhere. Its a really great workout! This is the second time I’ve done it.

I’ve been noticing lately  a lot of people who look for the bad things in life, and complain and try and bring others down. I have no idea why anyone would want to waste their time with things like that. Its pointless… it just brings negative energy into everyone’s life. I have learnt to not take it to heart… spend your 20 minutes being annoyed/ upset/ whatever.. and then move on! They are the ones that need to live with negativity in their lives. You move on… get on with it, spread the joy and the love 🙂 Life is too short to get upset by negative people.




Bolognese OBSESSED

Ok so here are some thoughts I have been having lately….

1. I am possibly the worst blogger ever because I just don’t blog enough

2. Am possibly the most boring blogger ever because all I do it post spaghetti bolognese

but… DAMN is this recipe the bomb!!!!!!!!!!!!!!!

3. I have taken to making salads just so I can eat olive oil… kinda weird considering I have no shame in eating coconut oil with a spoon but for some reason I feel like to do that with olive oil would be weird.

4. I have figured out why I am single… the thought of going out to do  a WOD is a much more exciting idea then going on a date with some guy who I can probably deadlift more than he can.

5. My grammar is so bad and its a bit embarrassing because I am actually an educated human being.

6. Mobility is SO SUPER important and I go through phases of doing it and not doing it… and now my ankle is sore 😦 don’t skip your mobility work kids!

7.  This website is rocking my world… AMAZING WODS!!!!!!!!!!

Anyways…. enough babbling… here is my newest bolgnese sensation:

ooohh its good!!

ooohh its good!!

I have tried so many bolognese recipes and each one seems to turn out better than the next…

– chop up an onion and 3 tomatoes and a clove of garlic ( I leave it whole so I can remove it later) and cook in some coconut oil

– add in some salt, pepper, bay leaf

– Add in ground beef

– add in a HUGE bunch of fresh oregano and fresh basil

– let it all simmer and cook for awhile


yallaahhh time to WOD

Have a great week 🙂




Crockpot Chicken and some PALEO tips.

I know a lot of people are worried about trying paleo because they think its too time consuming. I’m about to clear that misconception right up:

6.30am- wake up, get dressed, brush teeth ( homemade toothpaste) wash face (with oil)- is it any wonder I am single?

6.45- walk dog

7.15- throw a kilo of chicken breasts into the crockpot, add in two tablespoons of dijon mustard, lemon juice from 1 lemon, a bunch of chopped corriander, a splash of ACV, a bit of water, cup of broth- Turn the crockpot onto high

7.30- leave the house for work

2.30- get home, turn off crockpot.


– add to a salad, topped with homemade sauerkraut and baked sweet potatoes… amazing after a WOD.

or for a bus stop snack….


Kinda looks like my dog’s breakfast… but chicken and avo is a great snack.

So is a piece of coconut…


Here is how I manage my week:

-once a week I cook up a batch of bone broth that sits in the fridge and lasts the whole week

– about twice a week I cook up 2 kilos of meat: I have a constant supply of meat in the fridge

– I keep a sauerkraut rotation going: always a jar in the fridge and a jar brewing. As soon as the 1kg jar in the fridge is finished, I switch it with the one brewing and make another batch. Probably every two weeks. Making sauerkraut is SUPER simple… not time consuming at all.

So basically the biggest effort I put into food on a day to day basis is chopping vegetables.

Paleo is not time consuming… perhaps it might be a littllle bit more then ordering in a pizza ( although I am guessing that doesn’t arrive in 2 minutes right?) but I’d rather spend a little more time chopping my veggies and making bone broth if it means  feeling amazing and strong and getting mistaken for a 22 year old ( i’m 28) rather than moan and groan about my weight, my health, aches and pains and blame things on growing old.


And here is a poolside pooch


How do you manage your paleo week?





Scotch Eggs

Happy day…!! Especially to my little sister who turned 26 today!!!! God.. 26. and you’re my LITTLE sister.

I’m old.

I’ll maybe go gorge myself on some Paleo hot chocolate. Oh wait.. I already did that about an hour ago.

( a few buttons of 100% dark chocolate melted into hot water + coconut milk= WINNER)

On Friday I did the First Ever Israeli HERO WOD in support of the Michael Levin Lone Soldier Center. A bunch of crazy AMAZING guys and girls are running Tough Mudder next month, in support of the Lone Soldier Center. You can check out the details here to donate to this  special charity.

The WOD was ridiculous… 1km run and then EIGHT rounds.. yes thats 8…. of 21 burpees 21 sit ups and 2 thrusters.

It was a really fun day, a lot of sweating and swearing. ( well I can only speak for myself about the swearing part…)

On an unrelated note…

Here are some scotch eggs… A great paleo snack/ breakfast/ lunch/ dinner… whenever. You know I don’t like defining my meals. Food is food!

Step 1:

Boil an egg

Step 2:

mix up some ground beef with freshly chopped sage, garlic powder, salt and pepper

Step 3:

Cover the boiled egg in the meat

Step 4 :

bake until done

Step 5:



Paleo stew #2 and a WOD

OK here is stew number two:

woahhh this was good.

After cooking up a batch of bone broth, I removed the  bones and most of the broth ( i left about a cup) from the crockpot and added:

-1 cup of water

– a splash of apple cider vinegar

– garlic

-bay leaves

-salt + pepper


– half a potato ( half coz I avoid nightshades but I really wanted stew with potato.. and the other half I saved for roasted veggies in ghee.)

– onion

-parsley root

-fresh parsley

-half a kilo of beef

I left it cook for about 4 hours…. and then stuffed half a butternut with it.


Thats a mean feed right there.

Almost as mean as 100 burpee pullups.

Any crossfitters done that WOD yet? I did it yesterday in 12.08- I was pretty pleased with that time. Although the pullup bar wasn’t too high above my head so I dont know if that counts. In my gym there is either a ridiculously high pullup bar for giants or a really low one for dwarfs… wtf is up with that??

pullup bar for giants

I’m going to do it again in the park where there is a pullup bar for medium sized human beings.

just a little eye candy for you all.

Have an A-W-E-S-O-M-E day!!!!

and remember… its not happy people who are thankful, its thankful people who are happy

Why I love Crossfit, Paleo and Carrot Cake

I’ve been into fitness for the last ten years and have pretty much done it all. I’ve also been eating ‘clean’ for the last ten years of my life with a little bump in the road when I realised it had become more of an obsession than anything else. In an attempt to break free I swung completely the other way and ate anything and everything for about 6 months before finding a balance. I went back to eating ‘clean’ minus the obsession and thought I had it all figured out. My training was going GREAT, I stopped the running madness and focused on full body weight training, intervals and circuits. I had heard about Crossfit years ago but never wanted to do it because I hated the idea of doing other people’s workouts. I liked doing my own thing.

With the increasing popularity of Crossfit, I suddenly found random people in the gym asking me if I do Crossfit. Apparently deadlifting + jumping rope + pushing makeshift prowlers= you do crossfit.

So I thought.. right. Maybe I should go and see what all this Crossfit business is about.

In December last year I went to Crossfit Jerusalem for the first time ( and sadly have been back since- I am determined to get back there at some point!!) and discovered the beauty of Crossfit. For me its not so much the workouts.. because those were the sort of workouts I was doing anyway… it was the community. I got over wanting to do my own thing all the time… there is something really special about the sense community in everyone being in something together, going through the same struggles, pains, victories..challenging one another, helping one another. Its pretty special.

Getting into Crossfit eventually lead me to Paleo. I always said its never good to completely cut out a food group, or put restrictions on what you can and can’t eat. I thought I’d try it for a month and give it a go and see what happens from there. In the back of my mind I was like.. ye giving up oatmeal and peanut butter? NOT going to happen… I started in January 2012 and I’ve never looked back. Sure I have the odd slip up here at there on holidays but 98% of the time I eat strict paleo and LOVE IT. The more I learn about Paleo the more I have NO issues with giving up certain food groups if all they do is cause havoc to the human body.. and don’t actually contribute anything other than being ‘socially acceptable’.

Not only is it super tasty and healthy.. but eating Paleo has enriched my life in so many ways. I have learnt tons of new things about food, the body, traditional health and nutrition, science, lifestyle.. and one of the greatest things is the sense of community there is in the paleo world. Simply through eating paleo  I have met so many great people.

So what I love about paleo and crossfit in a nutshell ( after all that rambling): smart and DELICIOUS eating+ smart training for true health… plus a whole lot of great friends ( who don’t think I’m crazy).

And now here is some cake:

certainly not winning any beauty contests…. but taste contest… hells yeah!

– boil up 5 carrots until they are soft

-blend them up with a ton of cinnamon, a bit of nutmeg and cloves

– add half a cup of coconut flour

– add two eggs

– add a drop of vanilla

– 1 spoon of butter/ ghee/ coconut oil

– 1 spoon cocoa butter

– 6 dates

– baking powder

blend it all together and bake at 180 degrees. it took about half an hour. Make sure it cools before you eat it because its very fragile.

I made a sandwich with coconut cream 🙂


oh that texture… so good!!





Have you tried Crossfit? Or done a Paleo challenge?


Sage Burgers and a WOD

Hey everyone!

Sorry I have been AWOL the last few days…

Wednesday I had a 25 hour fast which left me pretty exhausted. I usually fast pretty well but this year I started off with a headache so it kinda all went downhill from the start. The day of Yom Kippur nobody in Israel drives. NOBODY. Its pretty amazing. Its not law or anything.. its just tradition. So people ( those who aren;t praying alll day and night) take to the streets on bikes, walking around -dogs, kids, everyone! I even saw a picture on facebook of some guys who put a couch in the middle of an intersection and just hung out.

So after Yom Kippur it was back to work and Working out!

Yesterday I did this great Wod:

12 min AMRAP ( as many rounds as possible in 12 minutes) of:

5 kb clean on each arm ( 12kg)

10 wall ball throws

10 burpees

10 double unders

It left me VERY sweaty and red in the face.

After that I did 50 strict pullups

Farmers walk with two 20kg plates

and finally I ended with some pistols ( 1 leg squat)

For the burgers:

I used 500g of meat

1 tablespoon of chopped sage

a sprinkle of salt, pepper, garlic powder

I mixed it all up, rolled them into 4 balls and put them into the oven at 180 degrees and FORGOT about them. oops.

So- not sure how long they should do for.. when I finally remembered them and ran downstairs in a panic they were nice and brown and tasted great. So- not very helpful on the how long to cook front… 🙂

I did some crazy baking last night.

Recipes will be up soon 🙂