CrossFit Level 1 Certification and Spring Lamb Stew

If you know me in real life, you know that if you start talking to me about fitness or eating well, Ill probably get on my CrossFit soap box and talk endlessly about CrossFit and paleo. Ok, so about paleo. I’m not 100% paleo. I like to cheat here and there, but I won’t binge cheat! I cheat enough where it doesn’t make my gut feel all nasty inside, and I cheat here and there, not full days…

A couple months ago, I had the opportunity of taking the CrossFit Level 1 Trainer Course at LaLanne Fitness in San Francisco. I had the pleasure of taking it with my cousin and a couple fellow CrossFitters from my box, so I wasn’t completely alone! Our seminar was led by Miranda Oldroyd (coach at NorCal CrossFit, finished 7th at the 2013 CrossFit Games NorCal Regional), Wes Piatt (coach at CrossFit Inferno, finished 3rd at the 2013 CFG SoCal Regionals and is going to the CF Games!), Sarah Hopping (co-owner and coach at Arena Ready CrossFit, finished 4th at the CFG NorCal Regional), Hollis Molloy (owner and coach at CrossFit Santa Cruz), Kelly and John. The last two trainers I don’t have any information on, unfortunately. ๐Ÿ˜ฆ

It was a great experience! Although steep in price, I learned so much from these top athletes–everything that I could bring to my own box in order to improve my skills as well as coach others to help improve theirs as well. Oh, did I mention I started coaching?! Yay! I love coaching! Makes me happy when clients at the box come up to me and tell me that what I told them really helped their squat, snatch, kip, etc. I’m glad that I can pass along that knowledge to others in order to better their overall fitness!

The seminar was conducted over two days where the trainers went over philosophy, movements, faults, and nutrition. We also did a couple workouts–one of them being Fran! I totally sandbagged that workout. Even though we went in heats with a bunch of other people, I still felt the pressure and I was so nervous! Plus there was a 10 minute cutoff, so instead of 65#, I did thrusters at 55#. I know, so lame of me! I re-tested with Fran earlier this month and got sub 9 minutes Rx. ๐Ÿ™‚ Progress, folks!

If you’d like to know more about my experience during my CFL1 seminar, feel free to leave me a comment! I’ll most definitely answer any questions you may have.

On to the recipe… ๐Ÿ™‚

Spring Lamb Stew


  • 1 tablespoon of ghee (or fat of choice)
  • 2 pounds of lamb loin
  • 4 garlic gloves, crushed
  • 1 onion, chopped
  • 1 dried bay leaf
  • 4 sprigs of thyme
  • 4 carrots, cut into large chunks
  • 1 bag of haricot verts (I used Trader Joe’s)
  • salt and pepper to taste


  • Heat your fat over medium-high heat
  • Brown the lamb, garlic, and onion
  • Add the bay leaf, thyme, and carrots
  • Fill pot with water, enough to just cover the meat
  • Cover and simmer for 2 hours
  • 10 minutes before serving, add the haricot verts
  • Season with salt and pepper to taste


My First Muscle-Ups!

A lot has happened since I last blogged! I know, I am such a deadbeat! I know it…

I need to be inspired, but I also need to start jotting my thoughts down for future blog posts. So, I will most definitely try to do that from now on so I have some draft posts to work off of…

Just to recap…

  • In April, I attended a CrossFit Level 1 Seminar. Awesome experience! That’ll be for another post
  • I attended the NorCal Regionals, where I met amazing coaches and athletes!
  • I started coaching this month at my affiliate, CrossFit 580! Come see me ๐Ÿ˜‰
  • Got my first strict muscle-ups!

And that’s what I’ll talk about. I set a goal to get my first ring muscle-up by the end of the summer. After attending my CF-L1 seminar, I also slapped on strict! I knew I had my pull-ups down, ring dips down, even weighted on both, it was just a matter of piecing in that transition phase.

One day during our WOD, we could choose whatever skill we wanted to work on, and I obviously chose to do muscle-ups. I stood there, stared at the rings, and told myself that I could do it. I just had to head-butt as fast and as hard as I can! I grabbed the rings with a false grip, pulled myself as high as possible and head-butted as fast as I could. There I was, in the lowest ring dip position I had ever been. I struggled a bit, flailing like a fish out of water, until I could push myself up into a full lockout. I screamed like CRAZY! And everyone just stared at me in awe!

I successfully performed another strict muscle-up, but alas, nobody was there to capture my achievement! All I had were the fellow CFers there during the WOD and my own memory.

Today, during my one hour break between coaching, I decided to try it again, and luckily I had someone there to document my third MU for me! I was so happy to finally have visual proof that I could successfully do a muscle-up! Granted, it’s not the smoothest MU you’ll ever watch, but from here on out, I’ll be cleaning it up as well as practicing my kipping muscle-up! Goal achieved and summer hasn’t even started, yet!

Now on to the food part of my blog…

I’m just going to talk about what I buy and where!

Trader Joe’s – Who doesn’t love TJ’s?! I love shopping here because of the high turnover in produce. They have a great selection of organic produce, meats, and paleo snacks. My suggestion is to read the ingredients list carefully! Sometimes they taint perfectly good products with bad ingredients (soybean oil, canola oil, corn, etc). Here are my favorites: jeju mandarin oranges, grass-fed ground beef, grass-fed rib eye, spices, Kerrygold butter, bacon, ย chicken, eggs (last resort), and kale chips. I also like to get blanched slivered almonds for when I make homemade almond flour.

New Leaf – I am fortunate enough to live across the street from a community market. They source their products and produce locally, which is great! They also have tons of paleo options, 99%+ of the products are organic, and it’s super paleo-friendly! I love going for: meats (albeit, expensive, but sustainable), Califia almond milk (can also be purchased at Target for a great price!), kombucha/probiotic drinks, Chameleon Cold-Brew coffee, coconut water (I prefer Harmless Harvest, C2O, and Zico), Coconut Bliss ice cream, pastured eggs (Vital Farms–pricey!), kelp noodles, grain-free dog food, cod fish liver oil, nut butters, kraut, kimchi…ok, I can go on and on!

Costo – I think I lucked out with my location. The demographic in my area seems to attract “healthy” products. I was able to come out with some great stuff: coconut sugar, ghee (clarified butter), almond flour, and coconut water.

That was kind of a useless post…haha. Just wanted to give you guys an idea of what I buy and where. I am so lucky to live across the street from New Leaf. When I need something, I just mosey on over. So convenient!

Alright, ya’ll. That’s all for me tonight! I’m out!