CrossFit Tri-Cities

Great work Andrea! Just finished day 30 of the Whole30 nutrition plan. Andrea's progress goes well beyond her workouts!

The following was posted by long-time CFTC member Andrea Dombroski-Williams on Facebook earlier today. We’ll just let it speak for itself….

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“It is 12:01 and today is officially day 30 of a program I started. I didn’t really want to share this program outwardly because I wasn’t sure how successful I was going to be and feared making a jackass out of myself bragging about something that I didn’t finish.

Anyone who is a friend of mine on Facebook knows that I love to CrossFit and although I don’t do everything RX every time I go there I give it my damn best shot. 30 days ago I just finished taking an Olympic Lifting Seminar given by Chris Bullard and attended Whole9 Food Seminar that was hosted by the gym that I go to – Crossfit Tri-Cities. That weekend changed my life for the better.

I developed a whole new love and passion to become a better Olympic lifter. I’m doing things I’d never thought I’d be doing, studying video, taking video of myself and actually watching it and asking for criticism, which I have gotten plenty, which will only make me better in the long run.

Everyone knows what they should eat and what they shouldn’t eat. That’s a no-brainer, but we all continue to make wrong choices. The presenters of the Whole 9 seminar not only explained what to eat, but explained what happens to your body by making poor choices. After thinking about it, I figured, what the hell I’ll give it a shot. Sunday before I started I loaded up on all of the foods that I loved – bread, oreo cookies, red velvet cake balls, crab ragoon during the Bears v. Packer football game.

Monday morning, I started fresh. I went cold turkey on all grains, sugars, diary, unhealthy fats. I started eating breakfast – which was a meal I usually skipped, lunch, dinner, snacks. I made sure that I ate some protein, some healthy fat and healthy carbs consisting of a ton of vegetables and some fruit.

I can honestly say that the first three days I felt like crap. I was sluggish, tired, crabby. I really missed my 6 diet Snapple a day, my chocolate covered Detour protein bar and a hint of grains here and there. I was going through withdrawals. Like a drug addict goes through detox. By Thursday I started feeling better.

As the days went on, my meal planning to easier, I placed my first order for local grass fed beef and farm raised chicken, I was eating what I was supposed to be eating, the right amount of meals that I should be eating, and actually eating more than I have in years.

As of right now, I consider myself stronger. Not just in the physical sense but also mentally. It showed me that I do have the power to take control of my life and not let others negatively influence me.

After 30 days I have lost just around 10 pounds and my muscles have gotten more defined. My CrossFit Coach said to me tonight “Andrea, you have abs now” .

There were a few people from the gym who see me everyday that knew that I was attempting complete this program. The support has been truly amazing, all of my CrossFit friends (who I consider my family) . Everyone has either encouraged me to keep it up or told me how good I look. Honestly, how many people could honestly say that their friends are encouraging them and really mean it?

Based on how good I feel right now I am planning to commit to another 60 days to see where this journey takes me. I’m in this for the long haul. I hope to update you all on April 24th my continued success.

The Whole9 folks are coming back to Crossfit Tri-Cities in September. I do believe that it is pretty much open to anyone. If anyone is interested in attending I recommend checking the Crossfit Tri-Cities website. And, no, I did not get paid or asked to write this….I just want to influence others like I have been influenced in a positive way.”

Andrea

STRENGTH/SKILL

Handstand Progressions

CONDITIONING

“Pullup Ladder”

-With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

-Use as many sets each minute as needed.

Italian Beef Stew
Prep Time: 30 minutes
Cook Time: 6+ hours

Ingredients:
2-3lbs of beef chuck roast or pot roast
1 medium onion, chopped
6 cloves of garlic, minced
1 1/2 cups beef broth
1/2 cup red wine
2 tsp dried oregano
2 tsp dried thyme
1lb baby bella mushrooms, chopped
12oz baby carrots chopped in half
4-5 large celery ribs, chopped
10-15 fresh basil leaves, chopped
1-2 cups of water
Ground black pepper to taste
Cooking oil as needed

Directions:
Put the pot roast into your slow cooker and cook on low for 4-5 hours. Sprinkle with black pepper to taste and add enough water to cover the bottom of the slow cooker. The meat is ready when it is easy to pull apart with a fork. Once you reach this, remove meat from the slow cooker, trim of excess fat, cut/shred into bite size pieces. If you have a small metal strainer, try to separate the solids from the liquids that were left over in the slow cooker after cooking the meat. Discard the solids and return the meat and the liquid back into the slow cooker.

In a skillet, heat cooking oil and add onion, garlic and celery and cook until they are a bit soft and translucent and then add to the slow cooker. Heat a little more oil and saute mushrooms until the majority of the moisture has been cooked out of them, and then add to the slow cooker. Add red wine to the skillet and heat for 90 seconds or so to loosen the flavor up from the skillet and then dump into slow cooker. Add raw carrots, thyme, oregano and basil. Cover and cook for another hour at minimum on low, stirring occasionally.

Easy Slow Cooker Roast & Sweet Potatoes
Prep Time: 10 minutes
Cook Time: 3-6 hours

Ingredients:
2-3lbs. of whatever beef roast cut you prefer (rump, shoulder, pot, etc…)
3/4 cup of water
1 tsp of pepper
1 tsp of celery salt
1 tsp of cinnamon
2-3 sweet potatoes, peeled & quartered

Directions:
Place roast and potatoes in the slow cooker. Add pepper, celery salt and cinnamon to water and stir well. Pour mixture into slow cooker over meat and potatoes. Cook on high heat for 3-4 hours or low heat for up to 6 hours. Careful not to overcook, it can get messy if you let the potatoes get too mushy. Baste as desired with the liquid in the bottom of the slow cooker. Serve with your favorite vegetables.