CrossFit Assault

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2013 CrossFit Open

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The 2013 CrossFit Open is right around the corner. Many of us are excited as the first WOD release approaches. This year, we are proud that we have so many of our members and coaches participating. If you’ve not yet signed up and wish to…there is still time!

Register here

CFA will be holding the CrossFit Open WODs every Saturday as an “event.” This is so great for our community! While it will be a long day for everyone, it’s going to be a lot of fun for us to work together.


From March 9th to Saturday April 6th, all Saturday WODs will start at 9:00 am instead of 10:30 am. This is to support the athletes participating in the Open.


Even if you’ve not registered for the Open, we need your support! There is a lot to do to make this work and we’d love to have your support. If you can help, contact the member of the team below or fill out the form at the end of this post.

Contact People:

Event Lead & Organization: Tammy
Head Judge & Organization: Nick
Potluck: Mai
Clean Up Crew: Grace & Tina
Equipment Setup: Marco & Don
Children / Babysitting: Tammy
Cheering Squad: EVERYONE @ CFA!!

Some important information:

  1. Saturday WODs will start at 9 am and complete by 10 am. It is important that the area required for the Open is vacated immediately to allow the volunteers the opportunity to set up. Volunteers from the Saturday WOD to help set up the athlete area would be appreciated.
  2. Dedicated Athlete / Judges Area: The actual WOD will determine where the athlete / judges areas are. We will be switching between the “stretching / martial arts area” and the “original weight area.” We will announce the Athlete / Judges area on the Friday prior to the Saturday WOD.
  3. Judges and Athletes need to be at the box starting at 9:30 am for the briefing of movements and any important information they need to have prior to beginning the WOD. The athletes will then have time to warm up.  To get into the rotation of when you will WOD, it will be on a FIRST COME FIRST SERVE basis for the “heat” lists. Tammy will have the lists.
  4. Volunteers for equipment set up will need to start during the time the Judges and athletes are reviewing information.
  5. Spectators: we are happy to have as many spectators as possible at the event. They must stay in the designated areas and not interfere in the areas for the athletes. Children will be in a designated area with supervision.

Children’s Rules:

SPECIAL CONSIDERATIONS for the CrossFit Games Open

Gym Rules for the Box apply. In addition, the following will be in effect.

  1. CFA will provide a competent familiar person to oversee the children in the designated “Children’s Area.”
  2. This person will keep the children in the correct area and report any issues to the parent or guardian who must deal immediately with the issue at hand.
  3. If you would like to bring your child(ren) to CFA during the Games there will be a 10 Euro per family per Saturday charge as compensation / sitting fee.
  4. Please provide your child with adequate forms of entertainment to last the duration of your stay, i.e. video games, books, movie player, non-messy arts like coloring, puzzles, etc.
  5. Children are not permitted to be in the designated athlete / judges areas during the Open. It is important that parents / guardians review the rules and expected behavior with their children prior to the events.


Breakfast Frittata


6 eggs, whisked with salt and pepper to taste

1 tsp. of your favorite seasoning(s)

~ 1 cup of shredded/ground meat (I used chicken and chuck roast – the point is to clear out some left-overs)

1 red (or other color) pepper, diced

2 Tbsp diced onion or shallot

1-2 garlic cloves, minced

1-2 Tbsp coconut oil, grass-fed butter, or ghee

Preheat oven to 350 F. Heat oil over medium heat in an oven-safe skillet. Add onions, garlic, and peppers and sauté until translucent/soft, about 3 minutes. Add the meat, just to warm it up stir that around and spread into 1 thin layer. Pour the eggs over top of the whole mixture and let cook for a couple of minutes, until the eggs are set. Put the whole skillet into the oven for 10-15 minutes (just keep an eye on it). I like my eggs well cooked and the meat that is poking out to get a little crispy.

**optional ingredients – mushrooms or any seasonal vegetable (I like spinach).

Cheese. Many paleo folks do not do dairy. Many primal folks do. It is personal preference in my book. Too much gives me pimples and hurts the Hubs’ tummy. Today we had cheddar …. and it was DELICIOUS! (I used about 1 ounce, shredded)

Original Post

Beef Stuffed Poblano Peppers


6 fresh Poblano (or banana) peppers, split and seeded

1 Tbsp. olive oil

2 lbs. of beef (not all for stuffing – see note*)

1 onion, minced

2 cloves of garlic, smashed or diced or both

1 jalapeno, seeded and diced (more or less to taste)

1 tsp. salt

1 tsp. pepper

1 tsp. cumin

1 tsp. smoked paprika

Coarsely ground sea salt and more Olive Oil

Preheat your oven to 350 degrees F

Cut an opening in the poblano peppers shaped like a T (you could also just cut off the tops, it’s up to you) and gently fold them open to remove the seeds. Discard seeds and set the peppers aside. Heat 1 Tbsp of olive oil in a large frying pan over medium heat. Add the onion and garlic once the oil is hot. Sauté until the onion becomes translucent, add the jalapeno and cook about 1 more minute until it becomes soft and fragrant. Add the ground beef * this will make enough to stuff all 6 peppers and then some. You can store the rest of the meat as emergency protein OR stuff 6 additional peppers OR just halve the meat, vegetables and spices and make the 6 peppers (you’ve got options!) Cook the beef until it is brown and add in your spices. Give it a good stir and let it cook for about another minute. Drizzle olive oil on a baking sheet or line it with foil and drizzle the foil. Using a spoon, stuff each of the peppers as full as you’d like and arrange them on the baking sheet. Once they are all prepared, drizzle the whole lot with olive oil and sprinkle lightly with the coarse sea salt. Cook for 30-40 minutes then increase oven heat to 400 degrees or broil the peppers for 5-10 minutes until the skin is looking bubbly, brown, and irresistible!

Enjoy ❤

Paleo Pumpkin Waffles

Pumpkin Waffle & Hard Boiled EggPerfect for Sunday or any day!

1/2 C. coconut flour

1/4 tsp. salt

1/4 tsp. baking soda

1 Tbsp. Pumpkin Pie Spice

6 eggs, yolks & whites separated

1/2 tsp. vanilla

3/4 C. pumpkin puree

1/2 C. coconut milk

4 Tbsp. (~50 g.) KerryGold butter, melted

Combine dry ingredients in a large bowl. In a small bowl, whisk together egg YOLKS, pumpkin, coconut milk, and vanilla. Stir melted butter into wet ingredients. In separate metal or glass bowl bet egg whites with a hand mixer until fluffy and stiff peaks form. Make a well in the dry ingredients, pour in the pumpkin mixture and stir until just combined. Gently slide the egg whites from their bowl on to the batter. Using a spatula, gently and patiently fold the egg whites into the batter, taking care to not deflate them. The result should be a smooth, uniform, fluffy, creamy batter of deliciuosness 😉

Generously coat your heated waffle iron with ghee, butter, or coconut oil, add some of the batter, and cook until done. This recipe made 4 large waffles in our iron.

Meat Marinara

…or a basic template for making your very own spaghetti sauce

2 pounds of ground meat (you choose, or combine several) – leave it out if that’s your thing

1-2 Tbsp. olive oil

some salt and pepper – to taste

an onion or 2, diced

couple cloves of garlic, peeled & diced (a bulb is the whole thing, the cloves are the pieces that make up the bulb)

1-2 bell peppers, chopped — if you like that flavor (any color works fine)

a couple handfuls of mushrooms, chopped, again if you like! (It’s your sauce!)

2 big (~28oz.) cans of tomatoes, diced or crushed (or use what you have on hand – BPA free & organic, preferably)

6 oz. can of tomato paste (check ingredients. you want ONLY tomatoes)

fresh or dried italian herbs – basil, parsley, oregano or the blend you can get at the store

So, basically you cook the meat in a big pot. Transfer it to a bowl when it’s done and heat the oil in the same pot. Add the onions, garlic, mushrooms, and pepper to the oil and cook until softened (3-5 minutes) then mix everything (all of the ingredients) together and let it simmer, covered for 30 minutes to an hour, depending on how much time you have. The flavors will get better if you have an hour but it will still be delicious at 30 minutes.

For the spaghetti, I used 3 zucchini which fed 3 adults (counting our daughter as an adult based on how much she ate!!) and left one serving for the Hubs at lunch the next day. You can also use broccoli or green beans as a base as well as spaghetti squash or just eat the stuff plain – it’s that good!

[For the zucchini] I spun it all into “noodles” then heated 1-2 Tbsp. olive oil in the skillet. I salted the zucchini and wrung out most of the water, poured off all that came out and tossed it into the pan. I sprinkled it with a smidge of garlic powder and cooked it for 2-3 minutes on one side then flipped and did the same. The less you cook it the crunchier it will be.

We also used some homemade pesto that I made from a recipe on the Everyday Paleo Blog. Click on the title to be taken to the original page.

Pesto Sauce

4 oz fresh basil (3 ½ cups)

1 cup walnut halves and pieces

6 garlic cloves

1 cup olive oil

1 tsp sea salt

Juice from ½ a lemon

Mary’s Marvelous Jerky


3 lbs./1.5 kg beef bulgogi (easier to find in Korea than Germany!) or any thinly sliced, lean meat

Trim any excess fat off the meat and marinate it in:

1.5 cups water

1 Tbsp. Paprika

1 Tbsp. Salt

1 Tbsp. Garlic Powder

1 Tbsp. Onion Powder

1 Tbsp. Chili Powder

1 Tbsp. Pepper

1 tsp. Turmeric

1 tsp. Cayenne

1 Tbsp. Liquid Smoke

Allow to marinate in the refrigerator overnight.

Place in dehydrator at 155 for 6 hours and vacuum seal in 2oz packs or store in freezer bags in the freezer.

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