No Frills Chicken or Fish

Food doesn’t need to be elaborate or doesn’t need to take a bunch of time to be good

Here is a recipe that my picky husband loves. This is also something that we eat quite often especially because its easy and most of the time we aren’t home until 8:30-9pm at night and do not feel like cooking. I know some of you are in the same boat and in order to combat the alternative of eating something quick and easy that is not condusive to our approach of food as fuel this is what we eat.

Tiff & Skip’s No Frills Chicken or Fish

We like to use fresh frozen wild caught orange roughy from Costco. It thaws quick (we put the individual pouches in room temperature water to thaw-usually takes 5-10 minutes). You can use chicken if you like too.

1 fillet of white fish or 1 breast of chicken
1 tbsp coconut oil
Spices of your choosing (We like a garlic and onion blend. You can use any salt-free spices or fresh herbs, I have also used fresh squeezed oj, lemon or lime juice as well for more of a citrus flavor.)

Directions: Heat a skillet with the coconut oil. Place some spices in and gently place chicken or fish on top of spices in the coconut oil. Cook on medium to high heat about 3-4 minutes on each side for fish and 6-8 for chicken or until white throughout. (I would cook the chicken on lower heat for longer so it doesn’t burn on the outside).

I will either throw some fresh veggies in a steamer bag or use the steam fresh veggies from the store if I want less dishes to do. Otherwise I will throw either some more coconut oil or olive oil in a pan and cook up some zucchini and yellow squash and red onion as my favorite veggies to go with this.

12 Days of Christmas

Starting Monday December 14th and continuing for the following 11 days. Today’s wod will be the entire sequeunce. On Tuesday start with 50 overhead squats, 25 push ups. On Wednesday 25 sit ups, 50 overhead squats and 25 push ups… Till Xmas day when you do the entire sequence again. Anyone can do it. No equipment needed. This is not your daily wod but in additionto. If you’re celebrating Hanukkah double up a few days and do 8.

1} 25 push ups
2) 50 overhead squats
3) 25 sit ups
4) 10 burpees
5) 400 meter run
6) 2 min plank
7) 1 min 6″
8) 100 doble unders or 500 singles
9) 75 dips
10)  100 walking  lunges
11) 20 hand stand attempts
12) 1 mile run

The Road to the 2010 CrossFit Games

 The 2010 CrossFit Games season is upon us. Because of the extraordinary success of the 09 Games, we have added another layer of qualifier. Last year, the Regionals were the starting point for potential competitors. This year, there will be 13 Regionals around the world that all take place in May. But unlike last year, you now have to qualify for the Regionals. Arizona will be at the San Diego sectionals March 27-28.

 Only 100 athletes will make it to the Individual competition in Aromas 2010, fifty men and fifty women. The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

CrossFit Games Widget

Can CrossFit make you sexy?

Hell ya it can…and starting in Janurary CrossFit Scottsdale will be adding a womens only class at 9am on Tuesdays and Thursdays.

“Confidence, no matter how it’s “packaged,” is sexy. But how do you increase confidence? For a lot of women, it gets down to how we feel about our bodies. For me, an amazing confidence booster is knowing my body is powerful enough to do whatever I need it to do…” – Pamela from Arrowhead CrossFit

To see Pamela’s article on her CrossFit experience visit her blog


DSC_0258                              Good luck Team CFS.

 B.K, Angie, Skip, Doug and Katie this weekend at the CrossFit headquarters Level I certification this weekend here at CrossFit Scottsdale.
                                    “Do work Baby”


 How fast can you stand back up?
Humility is an interesting feeling.  Humility generally comes when you are at the top of your game, when you strut gets longer, your shoulders get taller, and your head gets bigger…then you fall. 
Get Comfortable at being Uncomfortable…
In Crossfit you don’t ever know what your WOD is going to be.  In life you don’t always know what your day is going to bring.  You MUST be well rounded to be fully prepared; you must become good across varied times and with different exercises. (Crossfit says train at High Intensity across broad times and modal domains.) 
The end of that sentence above is…because that is the only way you will continue to improve.  CrossFit is about constantly varying functional movements.  If you are strong and comfortable with clean and jerks your going to want to do that exercise all the time because you know your good at it, and your Grace time is probably going to be pretty stellar.  How much are you going to get from that?  When you train what your good or harder with what you good at you improve less overall than when you train what your bad at.  Work what your bad at, less comfortable with, and get better as a whole crossfitter; as a person in life.  Are you comfortable?
Humility knocked me on my ass…
I was humbled by my good friend Brian Kunitzer.  BK took the Level II test last night and was focused, practiced, prepared and encouraging all the while.  There is absolutely no way Brian could have passed this test three months ago…he couldn’t do pull-ups and he certainly couldn’t do 50 of them in 4 minutes after a 14 minute two mile run.  You can watch him working his ass off in every class he participates in, and it showed.  He couldn’t do pull-ups, so he trained to get better at them, all the while improving in every aspect of his workouts.
I was humbled by Matt Blanton who not long ago broke his foot and still came to the Level II, rowed 3200 meters, did all 50 pull-ups, completed the overhead squats and clean and jerks and when he knew he wouldn’t pass, did all 50 burpees side by side with BK.  Congrats Matt, hell of an effort and great example.
I was humbled by the test, I was humbled by overhead squats and clean and jerks, and I my overconfidence was humbled by my failure.  The day I failed Level II was when I stopped trying to make myself better each and every day and it showed at game time.
The next challenge…

When an athlete becomes complacent in what they are doing they will most surely lose.  When a person becomes complacent in life they will most surely fail. Be satisfied with what you have accomplished and celebrate your achievement.  Then work to better you performance and yourself everyday.  That is MY December CrossFit Scottsdale challenge, and I challenge YOU to join.
Congratulations to Brian Kunitzer, the only Level II student.  I am truly proud of you and your Level II achievement last night and I am thankful for your friendship.  I continue to learn from you each day and hopefully for many years to come.

Jon Kaufman

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