I did this workout twice. The first time it was after work on Friday, I didn't know how I would feel and it just didn't go as well as I wanted it to- wall balls are my kryptonite. Since I laid on the floor afterwards saying, "I will never do that again" I honestly thought that might be it.
Saturday I did some Olympic lifting and then went to swim laps with my Coach and another CrossFitter. I have said before that I do not do well when Charlie is gone for the weekend so although I was physically tired I didn't want to go home and be alone- it was actually really fun even though I am not the best swimmer! In-between laps it was discussed whether or not 15.3 would be worth re-doing, especially after I had done it Friday and was doing a 40 minute swim currently. I wasn't necessarily needed to the team score, but then again you never know, would it just be for personal satisfaction? Maybe. Either way I thought it was worth redoing- it usually is even if it just means a few more reps. Sunday (today) my shoulders were tired from swimming and my legs were tired from Friday, but I really did give it my all. I am congested and didn't feel well but my coach was my judge and he was encouraging and helping me stay on pace. I also had my childhood best friend, Shannon, there with her sister and my usual favorite people to workout with Kelly, Mara, Marisa, the boys, etc. Thanks everyone for the push, I did 38 reps better! I can now say I did muscle ups in The Open! Next up... get stronger.
Sweet Potato Crockpot Lasagna
- 2 Sweet Potatoes, peeled and cut in 1/4-1/2 inch circles (I used a mandolin, aim for thin)- 1 lb Grass-Fed Ground Beef
- 1 Sweet Onion, finely chopped,
- 2 Garlic Cloves, minced
- 1 tsp Italian Seasoning
- 1 6-oz Can Tomato Paste
- 1 29-oz Can Tomato Puree (or crushed tomatoes)
- 1 15-oz Tub Part-skim Ricotta Cheese
- 1 10-oz Package Chopped Frozen Spinach
- Olive Oil
- Salt and Pepper
- Raw Parmesan Cheese* optional
1. Make the sauce- heat a little olive oil in a skillet over medium heat. Add the onion, garlic and a pinch of salt and pepper and saute until translucent, about 3-5 minutes. Add the ground beef. Break it up while it is cooking and cook until browned. Add the tomato puree, Italian seasoning, a bit more salt and tomato paste. Reduce the heat and stir. Let it sit while you prepare the sweet potatoes and cheese.
2. Combine the ricotta and spinach together in a bowl- add a little salt and pepper.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 20 g||30 %|
|Saturated Fat 9 g||43 %|
|Monounsaturated Fat 4 g|
|Polyunsaturated Fat 1 g|
|Trans Fat 0 g|
|Cholesterol 87 mg||29 %|
|Sodium 681 mg||28 %|
|Potassium 928 mg||27 %|
|Total Carbohydrate 53 g||18 %|
|Dietary Fiber 9 g||36 %|
|Sugars 35 g|
|Protein 41 g||81 %|
|Vitamin A||329 %|
|Vitamin C||35 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|