The PG14 Nutrition Challenge Is Here!

The New Year is fast approaching and we’re excited to announce our 2014 Nutrition Challenge tailor-made for YOU. We love CrossFit because it’s ultimately scalable – the programming here can be adapted to suit whatever needs and challenges you have. And, we want our nutrition program to be the same way! Whatever your fitness or nutrition goals might be, we want to help you achieve those in 2014.

We’re doing things a bit differently this year. In the past, we have started the year off with a Whole30.  We think the Whole30 program provides every participant with the opportunity to discover how they, personally, interact with food physically, emotionally, and mentally. We would LOVE to walk each and every one of you through the Whole30 program if you’re willing! That said, we realize that the Whole30 program isn’t designed to help you meet certain goals. This January, we want to help EVERY athlete find the right nutritional program to fit their lifestyle. So whether you want to lose weight, gain weight, lift heavier, run faster, gain muscle, or just change your habits, we’ll have a variety of events to help you do just that.

This eight-week challenge will start with a kickoff party on Jan. 12h with a short Introduction to Nutrition seminar, giveaways, and a chance to put your goals into writing. Once your goals are set, we’ll break off into groups based on those goals. Each group will have a coach and a nutrition team member to help motivate and individualize a plan that’s specific to your goals. The next seven weeks will be loaded with seminars, clinics, Q&A’s, and other events to ensure that you have all of the resources and tools that you’ll need to reach your goals in 2013.

From January 27 to February 25, we’ll be hosting two nutrition challenges.  We’ll be taking on the Whole30 program again, because we honestly believe that it is the best way to initiate life-long dietary changes. If you struggle with health issues, feel like a slave to your bad food habits, or simply want to fuel your body with the most nutritious food you can possibly eat for 30 days, we’d really encourage you to join us for our January Whole30. Those of you who are new to the idea of nutrition for performance and health, and want to get your feet wet in a less…intense… manner are welcome to join us for a traditional paleo challenge.

Why not start on the 1st of the year, you might ask?

We truly want to help make this a lifestyle change and not just toss you to the wolves for 30 days. Your chances are better for success if you take a few weeks to prepare and educate yourself so that you know exactly what you’re in for – No surprises – and then spend a few weeks learning how to make this your new normal outside the 30 days.

Throughout the month of January, we’re going to teach you everything you need to know to be successful in these challenges. We will offer basic nutrition classes, guided shopping trips to help you learn to navigate the grocery store with a paleo mindset, a pre and post workout nutrition class, the Whole30 seminar on Jan. 25, meal planning workshops, kids’ nutrition seminars, and several Q&A times to make sure you’re ready for success. Each week in January, we will also present a small nutrition challenge to help you prepare for the 30 day challenges.

During the 30 day challenges we will offer plenty of opportunities to assist you. We’ll kick things off with a huge Super Bowl party and potluck, we’ll have more Q&A sessions, and a Life After Whole30 seminar to help you maintain this lifestyle after your challenge.
Finally, all work and no play is a recipe for failure so we’re going to end our eight weeks with a great fundraiser opportunity, cook off and blowout bash!!

The Lowdown:

The PG14 Nutrition Challenge is open to CFS members and immediate family only. We love being involved in the community, but we think it’s time to focus on building up our members.

Registration (front desk at CFS) will open on 12/18 and will remain open through our kickoff meeting on January 4.  Registration will close when the meeting ends on 1/12.

Copies of It Starts With Food will be available for pre-order until January 7. They will arrive in time for our kickoff meeting.  Copies of the book may be ordered later, but will arrive in mid-January.

You can register by check, cash or card (using the Square reader) at the front desk.  Sorry, Wodify accounts can’t be used for nutrition challenge registration.

Basic package: $20 per person/married couple. Includes:

  • Access to all meetings/seminars/resources
  • CFS Nutrition Resource Packet
  • Whole9 Nutrition Guide for CrossFit Springfield
  • Super Bowl Party and Blowout Bash

ISWF Package, for folks looking for a little more information: $35. Includes:

  • Access to all meetings/seminars/resources
  • CFS Nutrition Resource Packet
  • Whole9 Nutrition Guide for CrossFit Springfield
  • Super Bowl Party and Blowout Bash
  • Copy of It Starts With Food

Whole30 Premium Package, for folks who are planning to commit to the Whole30 and want to nail it: $50. Includes:

  • Access to all meetings/seminars/resources
  • CFS Nutrition Resource Packet
  • Whole9 Nutrition Guide for CrossFit Springfield
  • Super Bowl Party and Blowout Bash
  • Copy of It Starts With Food
  • Subscription to Whole30 Daily emails

As always, if you have any questions feel free to drop a comment, shoot us an email (, find us on the CrossFit Springfield Nutrition Page or flag us down at the gym!

Tex-Mex Chicken – The Ultimate Kickass Paleo Cookbook

1/2 cup chicken broth
4 boneless & skinless chicken breasts cubed
1 jalapeño (seeded & minced)
1 1/2 teaspoon salt
1/4 teaspoon paprika
1 1/4 teaspoon cumin
1/2 teaspoon coriander
1 large onion chopped
4 cloves minced garlic
Olive oil
1 large lime
1 tablespoon chili powder
1/4 cup chopped cilantro

Large skillet with lid, heat olive oil in pan and sear chicken pieces in batches, don’t crowd pan. Remove chicken pieces to bowl. Add another TBSP oil, onion and jalapeño and cook for about 5 min. On medium heat. Stirring often. Next add chili powder, cumin, garlic, paprika, and coriander and cook another 2 minutes. Use chicken broth to deglaze pan. Add chicken back to pan, sprinkle with salt. Add cilantro and juice of lime. Stir, reduce heat to medium low, and place lid on. Cook until meat is done. Spread meat in juices. Plate up and top with guacamole if desired.

Homemade Veggie Tomato Sauce – Multiply Delicious

1/2 tablespoon coconut oil
3 cloves garlic, minced
1/2 sweet onion (or yellow onion)
39 ounces crushed tomatoes (1 – 25 ounce can plus 1-14 ounce can)
2 zucchini
2 yellow squash
2 cup fresh spinach
1 – 14.5 ounce can diced tomatoes
1/2 baked sweet potato
1/3 cup fresh basil, chopped
3 to 4 tablespoons fresh thyme, chopped
1/2 cup Vegetable (or chicken) broth
salt and pepper to taste


Steam zucchini and yellow squash until soft.

In the bowl of a food processor, blend zucchini, yellow squash, 2 cups spinach, diced tomatoes, sweet potato and herbs.

In a large pot, saute onion and garlic in 1/2 tablespoon coconut oil until soft.  Add crush tomatoes to the pot and stir to combine.  Then stir in the blended veggie tomato mixture and broth and stir to combine.  Season with salt and pepper.  Bring sauce to a simmer and use with vegetables or protein.

Makes about 3 - 28 ounce jars of sauce.  Sauce can be placed in freezer bags and frozen later use.

The Kitchen Sink Salad – Everyday Paleo

4 chicken breasts, cooked and diced


4 hard boiled eggs, cooled and diced


1/2 head of purple cabbage, diced


1 English cucumber, diced


1/2 head broccoli, finely chopped


Handful of sliced almonds


1/4 cup of flat leaf Italian parsley, diced


Lots of olive oil


Splash of balsamic


Squirt of spicy brown mustard


A few shakes of dried dill


Lots of black pepper


A bit of sea salt

Toss all ingredients together and eat!

This would also be good with Paleo mayo with some brown mustard thrown in.

Chicken Fajita Salad – Paleo Plan

  • 1 Tbs coconut oil
  • 1/2 yellow onion, diced
  • 1/2-3/4 lb boneless, skinless chicken breasts
  • 1/2 tsp ground cumin
  • 2 tsp dried oregano
  • 1/4 tsp sea salt (optional)
  • 1 large bell pepper, chopped
  • 1 large head red leaf or romaine lettuce
  • 2 medium tomatoes, diced
  • 1 avocado
  1. Wash and chop onion, bell pepper and tomatoes.
  2. Cut chicken into 1/2″ slices.
  3. Heat skillet over medium-high heat.  When hot, add coconut oil and onions. Sauté until onions are soft and slightly translucent.
  4. Add chicken, cumin, oregano and sea salt to the onions and continue to cook, stirring often.
  5. When the chicken has browned, add the peppers and cook until tender.
  6. Meanwhile, wash and shred the lettuce. Divide between two plates.
  7. Top lettuce with chicken fajita mix, tomatoes and sliced avocado.

Original deliciousness found here:

Veggie Beef Soup – Lisa Godfrey

3 beef soup shanks
1 to 1 1/2# lean beef stew meat
4 carrots, cut into bite size pieces
4 parsnips, peeled and cut into bite size pieces
4 stalks of celery, cut into bite size pieces
1 large onion, cut into bite size pieces
1 can diced tomatoes (Great Value brand is fine)
Small head of cabbage, cut into 1/8′s and then into bize size pieces
2 bay leaves
1 tsp poultry seasoning
1/2 tsp dried basil
Sea Salt and ground black pepper to taste

Cut stew meat into bite size pieces, put into a large stock pan with shanks and cover with water about halfway up.  Put seasonings into pan and bring to a boil then reduce heat and cook until meat is fork tender.  Keep adding water as needed to keep the meat covered and make a good broth.  You can add boxed beef broth for more flavor if you want to.

Remove shanks and add all the veggies and cook on low until they are tender.  Add more salt if needed during this step.

This will keep all week long to eat for lunches and dinners.

Super “Sixy” Salad – Kirk Reisner

Take a quarter head of red cabbage, green cabbage, cauliflower, broccoli, 3 carrots and 3 pieces of celery and run through slicer blade on food processor.

The key here is these are “dry” vegi’s, low moisture, unlike lettuce, tomatoes and peppers that only last 2-3 days after being cut up.

Now the fun part:
1. Want slaw, add w30 mayo
2. Like sweet slaw add mayo, grapes and apples and walnuts.
3. Normal salad, add lettuce, tomato and dressing of your choice.
4. Cut up grilled chicken and mayo and grapes for chicken salad.
5.just eat straight it is pretty good.
6. Be creative, let me know what you come up with.

The cool thing is take a handful each day and make something different and w30.

Rostisserie Chicken –

  • 1  small onion, peeled and quartered
  • 3  cloves  garlic, peeled and quartered
  • 3  sprigs  fresh tarragon
  • 3  sprigs  fresh thyme
  • 1  5-pound chicken, giblets removed
  • 2  tablespoons  extra-virgin olive oil
  • 1  teaspoon  kosher salt
  • 1/2  teaspoon  freshly ground pepper
Preheat oven to 375 degrees F.

Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down.
Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175 degrees F, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.
Roasting Tips

Very cold meat won’t roast evenly. Place it on the counter while preheating the oven.

Durable cotton kitchen string is sold at kitchenware stores, most gourmet markets and large supermarkets. Do not use sewing thread or yarn, which may contain inedible dyes or unsavory chemicals.
A heavy-duty, high-sided roasting pan is essential for conducting heat evenly. Never substitute a cookie sheet. A broiler pan will work in a pinch, but the roast will inevitably be somewhat chewier.
Give it a rest. A roast’s internal temperature will rise about 10 degrees while resting. The natural juices will also reincorporate into the meat’s fibers and the skin or crust will dry out slightly for a more toothsome yet more succulent dinner.
Equipment: Kitchen string

Got leftovers? One of the best things about knowing how to roast a chicken is getting to stretch it to two meals. Even if your roast chicken gets picked clean, you can make a tasty stock by simmering the bones in a pot of water on your stovetop. Use the stock to make soup or substitute it for water in any savory recipe that could use an extra punch of flavor.

Southwestern Egg Muffins

  • 6 ounces breakfast sausage links, chopped (Applegate Farms)
  • 2 bell peppers, assorted colors, chopped small
  • ½ cup green onions, chopped small
  • ¾ cups kale, chopped small
  • 2 teaspoons salt
  • ½ teaspoon pepper
  • 1 teaspoon cumin
  • 1 tablespoon garlic powder (or 2 cloves chopped fresh garlic)
  • 4 ounce can Hatch green chiles, chopped
  • 1/2 cup chopped cilantro
  • 1 dozen eggs


Cooking Steps

Preheat oven to 375*.  Heat large skillet on medium high heat.  Add sausage and brown all around.  Add peppers and kale and cook to soften, about 5 minutes.  In a large bowl, beat eggs with remaining ingredients.  Add sausage and veggies.  Line muffin tins with papers and divide egg mixture among them, filling about ¾ full.  Bake for about 25 minutes, or until the center is firm to the touch.

Eggs in Purgatory – Skinnytaste

  • 1/2 tsp olive oil
  • 2 tbsp minced red onion
  • 14.5 oz can petite tomatoes
  • 2 tbsp prepared Harissa (I used Mina) or more if you like it spicier (get at Mama Jeans)
  • 4 large eggs
  • salt and pepper, to taste
  • 1 tsp fresh chopped parsley or chives


Heat a large non-stick skillet over medium heat, add the oil then the onion and saute until golden, about 2 to 3 minutes. Add the tomatoes, harissa, salt and pepper and increase the heat to medium-high and simmer until the liquid reduces a bit, about 3 to 4 minutes.

Reduce the heat to medium-low, carefully add the eggs, salt and pepper and cover. Cook until the top of the eggs set, about 4 to 5 minutes, or to your liking. Top with chopped fresh parsley or chives and serve


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