Friday dance, a rain out, pre-workout snack & an upscale sandwich

Hello! Well, we made it. It’s time to do the Friday dance!


I’m so ready for the weekend. Are you? It’s been a busy week and I’m looking forward to some down time. Okay, so I’ll be cleaning and doing laundry but that makes me happy so it doesn’t count as work. I’m also hoping for some great weather. I’ve been trying to grill for the past few nights but Mother Nature keeps giving us thunderstorms. But, dinner still turned out fabulous – was just missing the grill marks.


I don’t know about you but I did not want to get out of bed this morning. Not one little bit. But, I did. CrossFit. Yes, I’m addicted.

I was browsing a TON of web sites and paleo recipes the other day and I came across one that looked interesting. A pre-workout shake. I decided to give it a try. I was normally making oatmeal but this would save me time.


1 1/2 cups unsweetened vanilla almond milk
Serving protein powder (I used chocolate because that’s what I have. Recipe calls for unflavored to cut out the extra sugars)
1 teaspoon honey (preferably raw, which I don’t have)
1 scoop almond butter (I used about 1/2 tablespoon)
Strawberries (I decided to add these just because)

Blend it all up and enjoy!

And it really held me over! I wasn’t sure if I was going to lose energy because I didn’t eat solid food but I didn’t. I was totally energized and ready to power through the workout. This is my new go-to 4am pre-WOD snack. Om nom nom!

Here’s what we did this morning.


Seriously? 26# kettlebell press? My shoulders are STILL sore from all those snatches on Wednesday. Fine! 🙂

It really was an awesome workout. Drying my hair after my shower was more difficult. 😉

So, I’m not sure if you know but my blog has a Facebook page. There’s a little button over there on the right that will take you there. You can like it too, if you wish. I generally try to blog every day but some days, well, I order pizza so I have nothing new to share. But, I also share other things on my page that don’t make it into the blog like articles I’ve read with training tips, motivational stories, or just things that I thought were interesting and decided to share. Or, maybe it’s just easier for you to follow my blog that way. Just a suggestion. 🙂 Anyway, I’m also on Twitter (also a link over there) but will throw out the caveat that I’m a big Redskins fan and during football season, well, I can get a little heated on Sundays. #justsayin 🙂



I made a bunch of extra chicken last night so I could use the leftovers in other dishes. First up, lunch! This is really such a simple idea and you can certainly adjust it to your tastes. It’s basically a sandwich taken to the next level. This isn’t your old-school balogna sandwich that your mom used to pack in your lunch box!


1 English muffin
Grilled turkey or chicken
Jack cheese (Monterey or pepper)
Sliced avocado
Salsa (You decide the heat)

It’s really good cold but if you have the means to heat it up a little? OM. NOM. NOM.

What is your go-to pre-workout snack/meal? How do you feel about sandwiches? NFL fan? Do you have a favorite team?

– jennifer

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