CrossFit Assault

Constantly Varied, High Intensity, Functional Movement



Countdown to the CFA 2013 Lifestyle Challenge – starting in 7 days………

The CFA (Crossfit Assault) Lifestyle Challenge isn’t about following the latest trend. It is about YOU!  Only you have the POWER to make good lifestyle choices.  Join us on 2 Feb and will we discuss – good food, sleep and fitness. Basic items, but pretty important to a superior quality of life.
The Challenge is open to both CFA members and non-members. While centered on a Paleolithic diet (Paleo or Whole-30), the overall intent of the Challenge is to help YOU find your optimum mix of diet, exercise and sleep to achieve maximum fitness gains. You will be partnered with an experienced “challenger” and provided with resources to help you get on your way.
Additional resources:
2 February 2013 – Meet and greet; information meeting at Crossfit Assault. We will begin at approx 11:45 am right after the completion after the 10:30 WOD (workout of the day). Meet your partner/team, learn tips on how to “challenge” your eating, sleep habits, and overall lifestyle. Pre-challenge body measurements will be taken to provide a starting point to help gauge your progress.
4 Feb 2013 – Challenge begins!  Pre challenge benchmark WOD (workout of the day) – We will choose one you can do anywhere!! The before and after Challenge results from this workout will help you gauge your progress.
2 and 4 March: Post-challenge body measurements taken at Crossfit Assault to help gauge your progress.
4 March 2013 – Challenge completed. Post-challenge benchmark WOD (workout of the day).
4 – 15 March – results tallied
16 March – Winners announced
Interested or just curious???
Join us on 4 Feb, but first please send us a little bit about yourself to prior to 3 Feb assist in the registration process:
In the subject line include:  CFA Lifestyle “your name”
 Are you a Crossfit Assault member? y/n
 Would you like to be? y/n
Is this your first CFA Lifestyle/”Paleo” Challenge? y/n
If you are currently /or have previously followed Paleo/Whole 30/ 21day Sugar Detox eating habits would you be willingly to partner with  “beginners” for our 30-day Challenge. y/n
Food plan choice – choose one: ___             You can also wait until the 2 Feb “meet and greet” to choose
1)     Paleo (** my suggestion for beginners).
2)     Whole30
See you on 2 Feb ~ 11:45am, Crossfit Assault, vor dem Lauch 22, 70567 Möhringen Fasanenhof, 70567 70567 Möhringen70567 MöhringenDE

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.

You don’t eat grains?!


You eat THAT much fat, it’ll kill you!!

Have any of you heard these or similar statements? I certainly have, but are you prepared to answer them?

Paleo. Primal. Ancestral. Neo-Primal. Whatever the name, it’s all about getting back to our roots and eating the types of foods that benefit and most efficiently fuel our bodies. Although this concept makes perfect sense to many of us, sometimes it is met with doubt, if not downright contention, from our co-workers, friends, and families. Mark’s Daily Apple offers a couple of great pieces on how to respond to the shock and disbelief that people may have when they discover that you don’t eat grains or that you consume a high amount of fats, especially the saturated kind. The articles explain in detail and give source references of how these dietary changes are positively supported by science and facts. The articles also give you a simple sentence or two with which to answer the quetions or accusations that those in disbelief may most commonly pose.

Top 8 Most Common Reactions to a Grain-Free Diet

Top 7 Most Common Reactions to a High Fat Diet

Post your comments, thoughts, questions, or ideas about other subjects you would like to see me write about.


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