Archive for February, 2013

Paleo Recipe – Maryland Crab Cakes

Posted: February 28, 2013 by CrossFit Lewes in nutrition, paleo, recipes

So here is the second recipe from our Paleo Party. These crab cakes were prepared by Carla Argo and they were awesome.
We made them at home just this week and they rocked!

crab cakes


  • 1 large egg
  • 2 tablespoons paleo mayo (google a recipe, there are a lot of good ones out there)
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1/4 teaspoon tabasco
  • 1/4 teaspoon lemon juice
  • 1  1/2 teaspoons of Old Bay Seasoning
  • Fresh black pepper to taste
  • 1 pound fresh jumbo lump crab meat
  • 1 tablespoon red pepper (finely diced) – optional
  • 2 tablespoons sliced green onion
  • 1 tablespoon fresh chopped parsley
  • 1/4 cup almond flour + 1/3 cup for dredging


  1. In a bowl, which together egg, mayo, mustard, Worcestershire, tabasco, lemon juice, Old Bay and pepper
  2. Place crab meat in a separate bowl, trying not to break off too many of the big chunks of crab
  3. Pour the liquid mixture over the crab, using your hands to gently mix it all together. Add in peppers, green onions, parsley and 1/4 cup of almond flour and combine it all together. Set additional 1/3 cup almond flour aside in separate bowl.
  4. Form mixture into crab cakes of desired size. Dip top and bottom of the crab cakes in the almond flour and set on greased sheet pan. Refrigerate for at least one hour.
  5. Preheat oven to 400F. Place crab cakes in the oven for 15-20 minutes or until golden brown.

Meme Monday

Posted: February 25, 2013 by CrossFit Lewes in Funny, Memes


The pale/primal potluck and recipe exchange party – PPPREP for short – was a resounding success. This was our second such event and we had a great turnout. While last year’s party was awesome, this year’s event shows exactly how adept our peeps have become in refining their healthy cooking skills.

We had it all – from crab cakes to meatloaf  to blueberry crumble. And it was all DEEEELISH!

So here’s the first recipe to share (it’s mine of course, because I already have it typed and I need to do this post sorrta quickly). We’ll include pictures, too. Although, I only remembered to start taking them about an hour into the feast, so some of them look a little – well – eaten!

Keep an eye out over the next several weeks for more recipes!

Brussels Sprouts with Bacon, Garlic and Shallots



  • 6 slices center-cut bacon, chopped
  • 1/2 cup sliced shallot (about 1 large)
  • 1 1/2 pounds Brussels sprouts, trimmed and halved
  • 6 garlic cloves, thinly sliced
  • 3/4 cup fat-free, lower-sodium chicken broth
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper


  1. Heat a non-stick skillet over medium-high heat. Add bacon and sauté for 5 minutes or until it begins to brown. Remove pan from heat. Remove bacon from pan with a slotted spoon, reserving 1 tablespoon drippings in pan (discard the remaining drippings).
  2. Return pan to medium-high heat. Stir in bacon, shallot, and Brussels sprouts; sauté 4 min.. Add garlic, saute for 4 min. or until garlic begins to brown, stirring frequently. Add chicken broth. Bring to boil. Cook for 2 min. or until the broth mostly evaporates and sprouts are crisp-tender, stir occasionally. Remove from heat; stir in salt and pepper.

Meme Monday

Posted: February 18, 2013 by CrossFit Lewes in Memes


Heard at the Box

Posted: February 15, 2013 by CrossFit Lewes in Heard at the Box

Well, not actually at our box this time. But a certain trainer (and CrossFit Lewes owner) made this interesting comment  while recovering from a fire-breather WOD at the latest Eastern Shore Affiliate Challenge…

“I feel like I have a nut in my throat.”

…hmm, OK. No comment.

Make those fruits and veggies last longer

Posted: February 14, 2013 by CrossFit Lewes in nutrition

Whether you are doing Paleo, Primal or just trying to eat clean – fruits and veggies should definitely be on your menu.

The best option is fresh, of course. And organic if you can swing the added cost. But how do you keep eating fresh produce without it going bad and blowing a lot of money?

Check out this article for some practical tips to make those greens last longer!

Long-lasting Fruits and Vegetables: Organic Gardening.

Joy and Pain

Posted: February 11, 2013 by Uncle D in mobility

Joy…and pain, sunshine…and rain.

Now that, I have planted that little ditty in to your brain, let’s get on with the topic of this post. First the disclaimer, I am not a doctor, this is not medical advice, these are just some of my experiences. You are responsible for you!

Joy and pain, pretty much sums up crossfit. Lots of really great moments and accompishments married to a truckload of pain and soreness. So you need, I repeat you NEED to be able to do some self maintenance at home to get the most out of your exercise program. Crossfit is a sport, and if you apply yourself you will have nagging soreness, and tight muscles, it is your responsibility to work on these at home. There are only so many things that can be squeezed into an hour class, so Uncle D is here to help you with your body maintenance and care at home program.

Step 1 – Get yourself in the habit of watching TV and stretching. Most everyone watches a couple of TV shows or sporting events during the week, use this time. You can still relax, watch TV, and do some light stretching that will do wonders for your daily workouts. The basic rule for stretching, especially cold, is light and easy. In theory, when cold you should only do dynamic stretching which are things like arm swings, and v-roll outs. However, if you go slow and easy a little static stretching is still better than doing nothing.

Step 2 – Get a foam roller! The roller does wonders, no it’s not relaxing, yes it hurts, but it is the best thing for your smashed up muscles.

Here are some video links for how to use the roller to its max advantage I try to do all three in one sitting a couple of times a week, it’s a huge help!

Step 3 – Go to there is a ton of great self maintenance information here.

Step 4 – Be able to do self massage, do it as often as possible! This doesn’t replace going to see a quality massage therapist like our members Steve and Lisa on a regular basis but it does help.

Finally some TOP SECRET INFORMATION – Here is what is totally counter intuitive, pain does not always manifest itself at the actual point of injury/tightness. Stop. Re-read that last sentence and commit it to memory. A couple of examples for you:

1)    Your knee is really bothering you, you are sure something is busted and you need an MRI or you have seriously damaged something. Remember pain does not always manifest at the actual problem, try pressing your thumb at the place where the outer calf-muscle connects to the shin. Run that thumb all the way down the shin, if this causes you to jump out of your chair, you could have an excessively tight calf muscle that is pulling on your knee and making it hurt. You do not have a knee problem you have a calf problem, get your lacrosse ball out, sit on the floor and put your weight on the ball and start breaking that calf muscle loose. This may also apply to the big muscles in your upper leg like your quad or IT band. Explore, press on muscles, if you jump when you press, you might be on to a problem area. It’s your body get to know it!

2)    Here is something that has recently happened to me, I have a surgically repaired right shoulder and it has given me problems occasionally throughout my time in crossfit. I have had pain in my shoulder recently and I thought it was actually in my shoulder, I stretched and rolled it out and it wasn’t getting any better. The pain was so clearly in my shoulder that I didn’t even think to check anywhere else, but after a week of no progress I started poking around at the surrounding muscles. Finally I started digging my thumb into the muscles of my inner bicep, OUCH, and hello major contributing culprit. So now two days of working on it and I am seeing significant improvement.

So here is the moral of the story kids, don’t forego the doctor if you really think you did damage to a muscle, joint, or tendon. Always better to be safe than sorry. But if you have pain in a particular area, always probe the muscles above and below the area of pain. Muscles are strong, when they get tight and start pulling on a connector or joint 24/7 that area can really start to hurt. Just remember the real culprit may be the tight muscle not the joint or connector.

You choose to do crossfit and manage your diet to live a healthier and more fit lifestyle, do the same for your recovery and care by learning more about your body and trying some of the items listed above.

Don’t make a small injury worse…take some time off.

Posted: February 11, 2013 by CrossFit Lewes in Rest days

If you read some of the bullish*t out there spewed by CrossFit haters, one of their main mantras is “CrossFit hurts people”.

This makes me laugh for a number of reasons. But the biggest of those is it is ridiculous to make a statement about any sport or any exercise program being 100% risk free. Hell, you can injure yourself doing friggin’ yoga!  CrossFit is a sport. We put our all into it. And like any sport, sometimes an injury is going to occur.

Sometimes the cause of the injury is momentarily losing site of your form — like not keeping your chest up on certain lifts or pressing that knee waaay out over your foot when you lunge.

Perhaps maybe your muscles are tired and you did not take that rest day you should have and you experience a pull or even a fall.

Or maybe you are like me (craig) and you are just plain stubborn (stupid) and you let a small injury become a big problem.

So many of you know by now I hurt my knee – totally non-CrossFit related – about 9 months ago. Now, if at the time I’d taken two weeks off and rested, the problem would have mostly corrected it self. And I’d be happily WODing right now instead of what I’m doing (WOD mods for 6 weeks). But as Uncle D mentioned in an earlier post, CrossFit is crack! I could not ween myself away  for just two weeks. Even though my knee was screaming at me, I was not going to modify my WOD schedule. As the months went by, the pain gradually worsened. Finally, one day while doing heavy snatches I was afraid to commit myself under a weight that I was normally comfortable doing. I realized at that moment I had done something really really stupid to myself. I had let the CrossFit drug infiltrate my brain and overcome my better senses (specifically the sense that recognizes agonizing pain is not a good thing).

So now I am down and out for at least 6 weeks. I’m paying for physical therapy and doctors visits that I had not planned to pay for and I am a little bit cranky. Don’t get me wrong, I am still doing WODs – all upper body and core. I can also row. But one of the biggest appeals for me about CrossFit is doing the WOD – the same WOD everyone else is doing. That is where my high comes from.

So if you are experiencing a nagging injury and you KNOW you should take a break and let it heal, then do it! Before it is too late and you are forced to take more time off. Trust me, you don’t want to do that. The WOD withdrawal DTs are painful to get through and the FOMO is agonizing.



Monday Meme

Posted: February 11, 2013 by CrossFit Lewes in Funny, Memes


And it’s some pretty tasty Kool-aid, too!

Posted: February 8, 2013 by CrossFit Lewes in Uncategorized

“When I was first introduced to CrossFit, I found it to be the hardest workout that I’d ever done. It wiped the floor with me, and I fell in love with it immediately. The results that I have seen in my strength and physicality have been unparalleled to any other things I have ever done in my more than 20 years in the fitness business. I drank the CrossFit Kool-Aid.”

 – CrossFitter and Biggest Loser Star Bob Harper

Follow the link below to read more.

Bob Harper: ‘I Drank the CrossFit Kool-Aid’.