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Since 2011

The Primal Games 6 | Hasselback and Egg-Stuffed Potatoes



Well, that time of year is coming up again… Christmas! I’ve been eating a lot of stodge recently, mostly in the form of sugar, chocolate, and cheesecake… so I thought I’d share something that isn’t in that form… for now! This is definitely the sort of stuff I love to eat over the winter period; tonnes of vegetables, starch-y goodness, and lashings of gravy, so thought I’d share a recipe for some potatoes (a definite winter staple!). Having these with pork and apple chips definitely makes for a real treat (breakfast!) to dip into the egg. 🙂

This past week has been pretty busy, rather stressful, and a bit naff since my previous blog post, which spoke about Recession Proof Body coming to CrossFit Plymouth. They posted a link to that particular blog post on Facebook, and I had a flurry of people come onto the blog again – how lovely. 🙂



And, to top it off, the Primal Games 6 (held at CFP) was a few weekends ago, and it was SO MUCH FUN! Not only did I equal my snatch PB of 60 kg (I had only done it once before and was pretty surprised that I managed it in a comp this time) but got my first ever bar muscle ups! 🙂 The team I was with were also super fun and encouraging, and it was an amazing day all around… it left me buzzing for the WHOLE WEEK afterwards! It was great that everyone seems genuinely supportive of one another, regardless of what level of fitness or ability, it was just an amazing environment.

I was quite surprised about the bar muscle ups, considering how little I’d ever practiced trying. But I was the only member of my team not doing them, and I think that the sheer desire to want to contribute to some points and help them out was my driving force. Never have I ever been more determined to get over the bar or do something as I was then; usually, when snatching heavy weight or doing movements like muscle ups, I get quite scared at the prospect of injuring myself or the movement going wrong, but during this instance I never thought once about injuring myself, I just thought about getting to the end of the movement. It goes to show how the real desire and intention to do something makes that something happen!


In September, I went to the Particulate Systems Analysis and conference and UKPTF, and whilst in Manchester I stopped off at an amazing box called Train Manchester (the home of Samantha Briggs!). I managed my first real muscle ups there (i.e. starting with straight arms at the bottom)… I reckon it was because Samantha Briggs’ touched the rings, and some of the magic transferred to me! I’m not amazing at muscle ups, but even though deep down I knew I had the ability to do them, I didn’t really believe it… until I did just the one… then I did four more afterwards. When I got home, I then did an OMEM drill, and managed fourteen muscle ups, one every minute for fifteen minutes… I failed one once, but still, that’s a big improvement from zero, to being able to do them overnight!



It’s nice to be busy with so many projects going on, but I cannot believe that I’ve hit the ripe old age of twenty-five; where has the time gone? I absolutely cannot wait for Christmas, where the time will hopefully slow down a bit and I can catch up with some important people. Even though times can be busy, stressful, emotional, etc., personally, I feel stronger mentally and physically than I have in a long time; I used to be scared of getting older, and of course, I still am, as we all are, because the future is never certain or guaranteed, but as I get older I learn more and more, and life keeps getting better and gives me amazing gifts. So although getting older is sometimes seen as a negative (i.e. ageing, more responsibility, less time, etc.), it’s actually something to be proud of, and to simply enjoy (unfortunately, some don’t get the chance to be older). In some ways, I can’t wait. 😀



♪ Hasselback… hasselback POTATO ♫

Egg-stuffed potatoes
Adapted from: Cheese and Chocolate

Ingredients
• pre-baked potatoes
• eggs (as many as you have potatoes)
• butter
• salt and papper
• various other fillings (my favourites being bacon, sausage, spinach, broccoli, roasted garlic, cheese, etc.)

Preparation
Preheat the oven to 175°C. Find where you potato stands upright, and slice off the top to make a lid. Scoop out enough of your potato to make room for your fillings (you can save the flesh to mash up and have as mash another time).

Add some salt and pepper to the inside of your potato, place some of your fillings in, and crack in your egg. Sprinkled with more salt and pepper, and add some cheese.

Bake for about 25 minutes, although the baking time depends on how you like your eggs, and serve.

Hasselback potatoes
Adapted from: BBC

Ingredients
• white potatoes
• butter
• pepper
• salt
• parmesan cheese (although I like cheddar)
• breadcrumbs

Preparation
Preheat the oven to 220°C. Wash the potatoes well, and dry. Score the top of the potatoes ¾ of the way through. You can slice through the potato whilst it’s sitting in a large serving spoon to prevent slicing cleanly through the potato. Put a lump of butter on top of each potato and pop in the oven for 5 minutes. Then bast using the melted butter and sprinkle on some salt and pepper. Return to the oven and bake for 45 minutes. When done, remove, sprinkle with the cheese and breadcrumbs, and return to the oven for 15 minutes until the potatoes are soft and the crust is browned a little.

Bacon would also be a nice addition. Even without the cheese and breadcrumbs, these potatoes offer a different texture to a regular baked potato, mashed potatoes, or roast potatoes.

Divided We Fall 2014 | Mum’s Pecan Pie

According to the recipe in this cookbook, this pecan pie is “a classic American version of our own old-fashioned treacle tart.” It was a lovely surprise! The weather this past week has been absolutely spectacular and this weekend my brother and I have escaped to our country manor (a.k.a. our parent’s house) for some great company and good grub. 😀

We went for a a lovely walk around the last castle built in England: Castle Drogo, built in 1911. The weather was a lot more overcast than in Plymouth (which makes a change!), and unfortunately I forgot my DSLR. The hot chocolates were really good; not sweet at all! And sitting outside in the beautifully well kept gardens was lovely for the soul. Next time we go we’ll take a picnic and my camera, as the valley and rolling hills were absolutely stunning, especially when bathed in sunlight. The only downside to the beautiful weather was that my hayfever played up a bit this weekend. But no matter; it’s still beautiful around here and as the days go by the more I’m pleased that I decided to do my undergraduate and PhD here, in the South West of England; close to my beloved family <3 . Last weekend, we (team Chocolate Thunder) went and competed at the Divided We Fall games to compete with 99 other teams. Some of the photos on this page are from RX’d Photography. Another person from out box went up to volunteer as a helper for the weekend, and he was awesome! Such a supportive teammate 🙂 I learnt a lot during this weekend. I learnt a lot from this weekend.


WOD 1 felt pretty good; it was definitely nerve wracking, but at the same time I also felt as ease, because we already did this one before (it was one of the qualifying WODs; hence why it was called “repeat”) I knew that we just had to do it again! The last 100 wall balls between Samantha and I sucked; I just wanted to take a break for a few seconds but knew I couldn’t! We did better than I thought we would: we came 26th for this WOD! Although still way off of the times of the top teams (they did it in 22 minutes or something like that!).

REPEAT
For Time 600 Wallball 20/14LB
EMOM 30 DU

NOTES
All 4 athletes will complete this workout.
2 Male athletes start:
300 Wallball 20LB
EMOM 30 DU
Once the male athletes complete 300 Wallball the female athletes begin immediately the clock does not stop or reset.

2 Female athletes continue:

300 Wallball 14LB
EMOM 30 DU
One athlete working at a time partition reps for Wallball and DU as needed
The Wallball cannot be continued until all 30 DU reps have been completed. If the DU are not completed when the next minute begins another 30 DU are added. Athletes may have the skipping rope in their hands but cannot begin until the start of each minute.
STANDARDS

Wallball: The wallball shot, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the target. If the ball hits low or does not hit the target, it is a no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted. Athletes can switch after the ball has hit the target while the ball is in the air provided the standards mentioned are achieved.
Double Unders This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.


WOD 14.1: Repeat

Samantha and Luke did WOD 2; and they did really well 🙂 What more can I say? 😀

UNBROKEN
In a 9 Min Window
Establish an Unbroken GTOH
9 – 6 – 3 rep max

NOTES

2 athletes are needed – 1 Male 1 Female
In minute 0-3
9 Rep Max Unbroken GTOH.
In minute 3-6
6 Rep Max Unbroken GTOH.
In minute 6-9
3 Rep Max Unbroken GTOH.

1 athlete lifts at a time. The remaining team mate can help load / deload when not lifting. The athlete must call out the load to the judge before attempting the lift and collars must be used.
The athletes can decide how many attempts each athlete has in each time window. If a Rep Max is not achieved in a given time window a score of 0KG will be recorded.
Example: Male athlete fails to get a unbroken 6RM during minutes 3-6 scoring 0kg but the female athlete achieves an unbroken 6RM of 50kg the score for that section is 50kg (0+50kg).
The scores for both athletes and all 3 sections are added together for a total score.

STANDARDS

GTOH The barbell is taken from the floor and finishes with hips the knees fully extended, feet under hips showing control with elbows in front of the bar. The athlete may use a Power Clean, Squat Clean, Muscle Clean or Split Clean.
Once the barbell is on the shoulders it must finish with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet inside shoulder width. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.
All reps must be touch and go. Resting overhead is allowed. Resting at the hang or rack is also allowed. The bar cannot be rested across the thighs.
Updated standards video:


WOD 14.2: Unbroken

Simon and I did WOD 3, and this was the one I was the most nervous about. I know Simon’s knee was painful, so he was nervous for that. But I had no excuse other than I’m rubbish at pistols. I can pistol on my right leg, but my left leg has always been hit and miss. I wore oly lifting shoes but the heel elevation just isn’t high enough (when I do happen to do pistols at the box I always put my heels on a 2.5 kg plate, and that works just fine). I also think that I took too long to hold my foot and set myself. Such time wasting! But oh well, it definitely was a weak point of mine. I also struggled with the chest to bar… if it was pull ups, I could have done them quite well (as I can do pull ups while hanging from the bar with only my fingers), but chest to bar requires me to have more of a grip, and I found that my hands kept slipping off of the bar! I think it was just too slick, and I guess my hands were sweating more than usual, too. All in all, this WOD didn’t highlight my strong movements, and was the one I was the most nervous about. Oh well. I was so disappointed with this and after this WOD my morale was at rock bottom. As you can see, this really made up drop a lot of places.
CLAY
10 Min AMRAP
12 Burpees
8 Pistols
6 CTB Pull Ups

NOTES

2 athletes are needed – 1 Male 1 Female they cannot be the same athletes from 14.2 UNBROKEN
1 athlete works at a time and must complete a full round before next athlete can begin. Athletes completing a round must “high 5” at the end of a round before the new athlete begins.
Score is total reps.
STANDARDS

Burpees – Each burpee must be performed so that chest and thighs touch the ground at the bottom. There is no requirement for how they stand up. At the top the athlete must jump so that feet leave the floor, the hip is fully extended and the athletes hands are clapped behind their head.
Pistols (One Legged Squats) – Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed with control. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
CTB Pull Up – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone.


WOD 14.3: Clay

I was also dreading WOD 4, because I know my deadlifts are bad and doing that many overhead squats at a heavy-ish weight (38-39 kg) is not pleasant. Samantha went first out of Samantha and I, and I think she struggled with this one. Perhaps she was fatigued from the previous WOD and I know she was having shoulder pain. I took over her last 9 overhead squats, and had I have known earlier that I could have swapped with her at any time (once we swapped, though, we couldn’t swap back), I think it would have been best to have just done 7 minutes each. Oh well! I’m pleased with how well I did in the last few minutes I had to do. It was certainly a boost for me after the previous WOD!

ANARCHY
FOR TIME
21-15-9
DEADLIFT 225/155LBS
OVERHEAD SQUAT 135/85LBS
NOTES
All 4 athletes will complete this workout.
1 Male and 1 Female athlete will be working at the same time. Athletes will have a bar each but will need to change the load at the completion of each Deadlift set 225lbs to 135lbs for Men and 155lbs to 85lbs for Women. Then again at the completion of each Overhead squat set. 135lbs back to 225lbs for Men and 85lbs to 155lbs for Women. The resting athletes cannot help with changes. Collars must also be added.
Once the first Male athlete completes the 21-15-9 the next male may begin. Once the first Female athlete completes the 21-15-9 the next Female may begin. Time is called when the last athlete finishes.
There is a 15min cap for this workout and each uncompleted rep will incur a penalty.
STANDARDS
Deadlift – This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Overhead Squat – The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.


WOD 14.4: Anarchy

I believe that we were supposed to do WOD 5 on day 1. But as the event ran way over time we did it first thing on day 2. I was nervous for this one, but it turned out to be one of my best WODs. The guys’ morale was really quite low on day 2. Luke was knackered and Simon nearly broke his thumb when power cleaning, and as a result I think he struggled with them. When Samantha and I jumped in we really did quite well and I think this definitely would have been our WOD!

GUN RUNNER
For Time:
42-30-18
Clean 185/135lbs
Burpee Box Over Jumps 30/24in

NOTES
All 4 athletes will complete this workout.
Male athletes go first and can break the work up as needed – only one works at a time. Once they complete the clock does not stop or reset and the females go. When performing the burpee box jump if alternating the athlete cannot begin the burpee until both of the previous athletes feet have hit the ground after the box over jump.
There is a 20min cap for this workout and each uncompleted rep will incur a penalty.

STANDARDS
Clean – The barbell is taken from the floor and finishes with hips the knees fully extended, feet under hips showing control with elbows in front of the bar. The athlete may use a Power Clean or Squat Clean.
Burpee Box Over Jump – The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must face the box and jump over the box to the other side. The jump must be a two-footed jump. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.


WOD 14.5: Gun Runner

WOD 6 was a simple WOD. Unfortunately, the morale was so low at this point! Simon was frustrated because he couldn’t snatch with the state of his thumb, and that cause a little ruckus. But I was pleased with how I did! I got 47.5 kg (105 lbs) and did 1 hang snatch at 115 lbs (52.5 kg) and failed on the 2nd. I think I could have done the 3 had I have been calm enough and there was enough time; that 10 minutes between 4 people goes REALLY quickly! There’s a picture of me snatching at the bottom of this page, and for some reason the mobility in my legs looks a little worse/shaky than usual. I’m going to attribute that to the ache in my quads from the pistols adn 300 wall balls the day before!

ABEL
In a 10 minute Window
Establish a team total 3 RM Hang Squat Snatch
NOTES
All 4 athletes will complete this workout.
Each athlete will have as many attempts as they wish to establish their heaviest 3-rep hang squat snatch. The workout will begin with an empty barbell and a stack of plates. It will be the team’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting. The score with be the total of each athletes heaviest 3 rep hang squat snatch.
STANDARDS
This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift.
Resting overhead is allowed. Resting at the hang is allowed but the bar cannot be supported by any part of the body.


WOD 14.6: Abel

I think everyone was pleased that this was the last WOD! I was at the point where I felt like the group’s morale was so low that I just wanted to go home. Samantha did so well with the rowing (she rows better than most guys!), as did Luke and Simon. I was to roe 500 m and only rowed about 300 m (maybe less?)… I got down to a 1:37 m /500 m split, but only for about 100 m. My quads then cramped and I had to get off the rower as I slowed right down to 1:55! This has highlighted how much I need to learn to push with my glutes, and then have the “quick hands” with the pull into the rest, as Samantha says. When Luke got on after me, he was surprised how little he had rowed… then realised that was because I didn’t row the 500 m! Samantha got on to finish the last 750 m or so. There was a point where she got so tired and stopped, and she had less than 100 m to row! We were shouting at her to switch, but then realised that she may as well continue. Unfortunately, in those few seconds, the team next to us (an awesome team from CrossFit Cumbria that we spoke to for the whole event!) beat us by a second! It goes to show high tight competition is! And how important planning is and knowing your strengths and weaknesses are. The placings were separated by only seconds. But after this, I felt so bad, especially in combination with doing badly on the pistol WOD.

SAMCRO
Row 3km For Time:
NOTES
All 4 athletes will complete this workout.
Teams can break the work up in any order
There is a 15min cap for this workout and each metre not rowed will incur a penalty.
STANDARDS
Row – Final Athlete must remain on the rower until the display reads greater than 3000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row and team mates can help with this. Athletes must keep feet in footstraps when rowing.


WOD 14.7: Samcro

After all that, we finished 44th… not the best finish (I think Luke was disappointed), but we did say that we wanted to be in the top 50. And it’s true, that it’s not the placing, it was definitely yhe experience. And sometimes it’s good to do these things to realise more about yourself and keep yourself motivated. I guess for me it was a make or break thing. It was our first big comp! And it highlighted the importance of planning and that playing to your strengths can be a huge advantage when the WODs are in your favour! I saw on Facebook that the team that qualified 112th (so must have been invited when teams from the original 100 qualifying teams dropped out) came 28th after the weekend!

The comp then cut to the top 12 teams, who then went on to do 2 more WODs.


Our final placing…

Post-DWF I was feeling so unmotivated that I didn’t go to the box to train all last week. I learnt that you need to train around the right people to get the best out of you, and that in the world of sports, things are very ephemeral; just because you do badly doesn’t mean you’re bad and can’t improve, and just because you do well doesn’t mean that you’re the best. It also highlighted to me how that I really need to stay on top of my own training and start programming myself, and really build some tenacity when WODing. I was going to try out some programming but Maz at the box convinced me that I’m intelligent enough to programme myself, and that I should utilise all of the knowledge at the people from the box. She’s right, she really is. I can do it myself! 🙂


Anyway, after DWF, and spending some time to recover mentally, someone had also made the Oreo cake, which seemed to be a huge hit! It really made me smile!!! 😀


Oreo cake was a big hit!! 😀

Anywho, after a stressful week (re: uni work… starting to slow down a bit now; waiting around for my supervisor to read my report, and struggling with this modelling stuff… I don’t think I’m going to be able to do it. And now Paris is getting closer, I’m wondering if it’s wise that I do go and present my work… as much as I’d love to, I just feel like I need more time to prepare myself mentally and physically… time’s moving too fast :'( ), and spending it indoors, it was lovely to train for fun yesterday morning, and be treated to some lovely food by my lovely mother. 🙂 Thanks, mum and dad! 🙂 🙂 <3 🙂 🙂

Pecan Pie
Page 224 of The Dairy Book of Family Cookery
Serves 6-8

Ingredients
• 200 g (7 oz) English butter
• 175 g (6 oz) flour
• pinch of salt
• 3 x eggs
• 15 ml (1 tbsp) milk
• 175 g (6 oz) demerara sugar
• 150 ml (¼ pint) maple or corn syrup
• 2.5 ml (½ tsp) vanill flavouring/essence
• 175 g (6 oz) pecan nuts, halved
• fresh double cream to serve

Preparation
Whisk 150 g (5 oz) butter. Gradually stir in the sifted flour and salt; beat well after each addition. Add 45 ml (3 tbsp) cold water and mix thoroughly with the hands. Knead lightly with extra flour, as this pastry is sticky to handle. Chill.

Roll out the pastry and use to a line 23-cm (9-inch) ovenproof flan dish; flute the edge. Chill the case while preparing the filling.

Beat the eggs and milk together. Boil the sugar and syrup together in a saucepan for 3 minutes. Slowly pour on to the beaten eggs and stir in 50 g (2 oz) butter and vanilla flavouring.

Use half the nuts to cover the base of the pastry case, spoon the syrup mixture over and cover with the remaining nuts. Bake in the oven at 220°C (435°F) mark 7 for 10 minutes.

Reduce the heat to 170°C (325°F) mark 3 and cook for a further 45 minutes, until the filling is set. Serve warm or cold with the fresh cream.

Devoured on a beautiful summer’s day at my parent’s: 17.05.2014

Mum’s Plum and Raspberry Crumble | DWF 2014

Mmmmm, I dream about this dish; this crumble is certainly one of my favourites! When mum makes it for my bro and I to have, I’ll usually have the leftovers cold the next morning for breakfast. It really is a delicious dish, hot, cold, with cream, ice cream, leftover chocolate ganache (from making macarons). It really is just delicious and packed with fruit. It’s so comforting; perfect for a winter’s day, or a summer’s evening.

This is a simple dish that gives great results. It can be made ahead, so is perfect to have on a busy day, but the flavours are so good that you can have it for a dinner party dessert. I love this with Cornish ice cream. The topping can also be made ahead and frozen. It’s an Ina Garten recipe; she’s one of my mum’s favourite chefs and she loves to watch The Barefoot Contessa cooking programme.

Hmmm, so any recent news? Nothing too spectacular. I went to Aberdeen last week for the Unconventional Gas conference and stayed with Ed. It was probably the highlight of my PhD; things have been going really well recently, and spending a week in great company tops it off (especially as attending conferences generally motivates me, anyway!). And I bought mum a haggis as a gift from Aberdeen.

Maurizio, Katie and I drove there and back! It took 11 hours to get there, and the journey was smooth. We stopped only once and Maurizio drove all the way. He also drove all the way back, but unfortunately we were stuck in traffic for 3-4 hours, which put a dampener on things, but road trips are always fun with good company! It was also great going out in the evenings with great people, and it’s even better when everyone gets along and talks about varied things!

I also found some beautiful dresses from AX Paris, which is probably now my new favourite place to buy things! I don’t really deviate much from Amazon to be honest, and certainly don’t’ buy clothes online, but I recently bought two beautiful dresses: this beautiful blue cocktail/bodycon dress, and this skater dress.

I told Ed about these dresses, and said to him that if I am able to present in Paris, then I’ll wear the blue dress. And before I knew it, Ed had surprised me by having it delivered to my address! I was quite touched by it, and thought it was really thoughtful, but Ed seemed to think nothing of it really. Some other friends and my mum certainly agree that it was a romantic thing to do! 🙂 <3

Oh, and on April 1st, Google launched their Pokémon challenge! I managed to find just over 100 Pokémon without help (by going to famous landmarks, Japan, etc.). But I needed a few guides (1, 2, 3) to help… either way, it was a great way to procrastinate in uni and a nice way to chill after Crossfit in the evenings while watching South Park or something with my bro before bed. Below are some screenshots of my phone, which turned into my Pokédex, of Japan, London, and I also included screenshots from San Francisco. I love Japan their culture, language and traditions, and of course, London. But San Francisco is one of the more recent places I’ve visited and loved it, so thought I’d pop them in here. That place/trip holds important lessons for me so thought I’d just use screenshots from the very areas I have visited. 😀

Anyway, onto the *bigger* news… our team made it to the Divided We Fall (DWF) Games! That means Samantha, Luke, Simon and I have to travel to Cardiff at the beginning of May to compete!

We did 3 qualifying WODs as a team, and had someone to judge us. I was feeling ill when we did them the week before I went to Aberdeen. We did three in the space of, like, 25 hours, and I think those WODs pushed me from being ill to getting pretty ill. I really don’t know how I did what I did when I felt so bad, but I hope I didn’t let my team down! One thing that did really scare me though, was that Luke went blind because he pushed himself so hard… maybe it was s side-effect of the supplement combined with how hard he worked (he did do three rounds of 5 ground-to-overhead at 80k, 10 box jump overs (24”) and 5 toes 2 bar in, like, 3 minutes. It really scared me and I’ve never seen such a thing before. I’d never push myself to that sort of effect but I hope it won’t happen again!

Samantha and I tried our first pre-WOD supplement (literally a shot each), before the guys went to do their 300 wall balls (the guys had to do 300 wall balls between the two of them, and then Samantha and I had to do 300 wall balls between the two of us, and had to do 30 double unders on the minute, every minute, before we could proceed with the wall balls). I don’t know what it was called, but we spoke about a supplement called Jack 3D, and I just Googled the stuff, and two worrying articles appeared: this one, that says it has been banned in Britain because of potential lethal side effects, and this one, that says this guy nearly passed out a few times and had a racing heart. I think I’ll stick to the au naturel way, thank you very much!

Samantha and I got a little hyper because of it, I think. Although it may have been because of the nerves. While the guys were finishing off their 300 wall balls, we were dancing a little! But an idea was to create a pre-WOD cake! If I can make it paleo, the better (yeah, right!), but I’m thinking it’ll have to be as moist and as tasty as the Oreo cake, and as colourful as Rose’s cake to show how it’ll make you feel! Maybe it can have pre-workout stuff, protein powder, post-workout stuff, supplements, etc. I don’t take all of these things, myself, but it’ll be fun to try and incorporate it into a cake!

When I first checked on the night just after all of the scores had to be validated, we were in 42nd place. I have just checked where we are now, and we’re currently 51st, so after the processed the results we moved down quite a significant number of places. 🙁 But fortunately, we were still in the top 100 teams out of 298 teams that registered. Although I counted the number of teams that didn’t’ submit any scores, and that totalled to 83. So I guess we were 51st out of 215 teams. Not too bad I suppose… I’m surprised that more teams didn’t register, but oh well! It’ll be an experience to compete!

I’m really excited, but at the same time so nervous that I’ll let the team down and be the weak link. All I can do is try my hardest, but right now I feel the most unfit I’ve felt in the past couple of years. I’ve really lost motivation for training, and can’t seem to get hold of my nerves at the moment. I always get pretty nervous heading down to the gym/box, but recently it’s been out of control and I need to reign it back in. It’ll be a real challenge but it’s making me get really upset with myself as I’m not being the person I want to be. But at least my teammates are really encouraging and fit themselves. It’s fantastic to train with people who inspire you and are fun to be around.

Maz, who came 2nd in the CrossFit Open for her age category, has asked me and Alan to train with her! We had our first training session on Friday, and it was super fun! She’s got such motivation and is in amazing shape (her age doesn’t even come into play to be honest; she could beat anyone half her age, except for Samantha Briggs, I think!). I’m really inspired by her and she’s so much fun to train with! 🙂

Thank you Kayleigh for the DWF photos! 🙂

Anyway, the take home message: when you’re resting (I’ve been doing far too much of that these days…), it’s great to indulge in this delicious crumble. Thanks, mum! This makes me think of you, every time! 🙂 🙂 🙂

My mum gave my brother and I two of these in slightly smaller aluminium trays… I ate a whole one for breakfast with cream. I’m not ashamed! I have a big appetite, ok!

Plum and Raspberry Crumble
Ina Garten, Food Network
Serves 6

Ingredients
For the cake; 2 x 9″ cakes:
• 1 ¼ cup (160g) plain flour, sieved
• ½ cup (45g) rolled oats
• 115g butter (or coconut oil), diced
• ⅔ cup brown sugar
• pinch of salt
• ½ cup (25g) slithered almonds
• 2 tbsp orange juice
• 450g sliced plums
• 2 punnets (500g) raspberries

Preparation
Wash fruit. Preheat oven to 175°C.

Pop the plums, ⅓ cup sugar, ¼ cup flour, orange juice and raspberries in a large baking dish. Toss well so everything is coated nicely.

In a bowl, add 1 cup flour, ⅓ cup sugar and salt into a food processor. Add the butter and pulse until the butter is the size of peas. Pour the mixture back into the bowl and add the oats, working with your hands until it’s a crumbly mixture. Add the almonds, mix well and spread on top of the plum and raspberry mix.

Sprinkle with some extra almonds, if desired, and pop into the oven for 45 minutes until the fruit is tender and bubbly, and the top is golden brown.

These particular crumbles were made in March 2014.

Deep Dish Paleo Berry Pie | An Ode to Pie

Ahh pie. So comforting. There’s nothing like burying your problems, woes, and tackling procrastination by tucking into a large serving of pie with a heavy helping of clotted cream (hmmm, on further introspection, this is not a healthy habit; I should do something about this)…

I can’t believe it’s the end of January already; I’ve never understood the cliché phrase “Where does the time go?” more at any point of my life than I do now. I guess being busy is a good sign, because it means that my glass is full, overflowing if you will.

I’m not one to make New Year’s resolutions, because I don’t believe that you need a new year to make goals. Why is a new year going to be any different to the previous one if you don’t make changes? Once the clock strikes midnight, and it’s no longer December 31st, but January 1st… how has your life changed in such a way that your goals are finally achievable?

What I’m trying to say, is that New Year’s resolutions are goals that you must have been holding dear to your heart and think of often, so why is it that overnight you can suddenly achieve your goals? Heck, you don’t even need a new week to start new goals and decide that you’re going to go for it. You just need a new moment, or the present. And I think that’s what commitment is; deciding that you want to achieve your goals at every new moment, rather just because it’s customary to do so at a particular time.

Anyway, the goals I am working towards, in no particular order (not resolutions, because these are things I’ve been working on for a while, and haven’t made just because it’s a new year!):
1. Start writing thesis;
2. Get better at running, rowing, and endurance-y stuff;
3. Get really strong!
4. Try my hardest to fit in Spanish studies;
5. Eat clean and to not be influenced by bad eating habits and the eating habits of others;
6. Be happy and continue my spiritual growth.

Last week, I had some good news with my PhD! I was in contact with a Japanese researcher, who invited me to study in his lab if I could obtain a JSPS Fellowship. However, Omya will not allow me to go because of patents, secrecy of research, etc. Nevermind! Perhaps this is something for a future endeavour. 🙂 And I also received an email saying that I was “accepted” to present at a conference… in Hawaii! Well, I’ve made the first hurdle! My abstract was accepted, and now I need to hand in a manuscript, and from there, they’ll decide if they really do want me to present. But to be honest, I doubt I’ll be able to get adequate results in such a short space of time, and even if I was, I don’t think I’d obtain the funding to be able to go. This saddens me, however I will try my hardest, and if it doesn’t happen, then it just wasn’t meant to be.

Anyway, I still made time to post this pie recipe this week, and bake a few other things, as well as take photos of them (and post them to Facebook). There’s no point in saying “I’ll wait until I’ve done this to do my hobby” or something similar… you just have to grab it. Which is why I bake and take photos; I love it! It reminds me that life is something to be enjoyed NOW and not to be put off for another time. You have to MAKE time for your achievements, for your work, for your family and hobbies, and you have to sacrifice and prioritise for them all. I personally think that you can have and do it all, but just not at once.

And, onto the pie!

I didn’t really expect much from this pie… I just sort of threw it together. I felt like making something hearty and relatively healthy (compared to other desserts). But now I think it’s going to be a delightful addition to my repertoire of recipes! I mean, sure, it’s a paleo pie, but even if you’re not on the paleo diet, this pie is absolutely fantastic and I really prefer it to conventional pies, as it’s not too sweet. I used cherries and blueberries, but you could easily use other fruits. Favourite combinations of mine are apple and blackberry, forest fruits, and peach and raspberry (my mum makes a delicious peach and raspberry crumble… mmmmmm!).

I made this for one weekend when we were all together at my parents’ and we had this with mum’s rib-eye beef! Was delicious!


The morning that I had baked this pie, my brother and I were working in the living room, and the pie was cooling on the kitchen worktop. I went into the kitchen with the lights off, and the light from the living room was shining through the serving hatch and illuminated the pie in such a picturesque and angelic way that I had to capture it was it was! I’ve never been a fan of using indoor lights, and always try to use natural lighting, but I had a good tripod and the right angle, and I think the pictures below came out beautifully, despite the darkness and small amount of fake light!

I also took photos at my parents’ house, because I absolutely love their rustic kitchen as it’s large and beautiful, and full of light, but I really struggled with the composition. Well, more so the lighting and angles to make it look delectable without making the colours look flat. The typical example would be taking photos of salads: with the right lighting and angles they can look crisp and delicious, but with the wrong lighting (i.e. in a dark restaurant with a flash) it can look limp, boring and lifeless.

I love how the crust of the pie is stained purple, and the colours inside. 🙂 And how it looks so impressive yet is so simple to put together! And, a great gift idea would be mini pies!

The pie is delicious when hot and straight from the oven, with a generous dollop of clotted cream. But then this is also wonderful cold with double cream as well. If you leave it for a day after baking and before eating, the flavours mingle with one another and with the pie case. It’s perfect all year round: hot in the winter, and cold in the summer!

The pie case is also great for savoury pies, because it’s not sweetened with coconut flour, it goes with every taste! I used it to make a savoury beef pie that was absolutely delicious! 🙂

Thursday training:
1km run into a 100m farmer’s walk 16/24kg
800m run into a 100m farmer’s walk 16/24kg
600m run into a 100m farmer’s walk 16/24kg
400m run into a 100m farmer’s walk 16/24kg
1 min pull up rig hang (weighted if possible)
400m run into a 100m farmer’s walk 16/24kg
600m run into a 100m farmer’s walk 16/24kg
800m run into a 100m farmer’s walk 16/24kg
1km run into a 100m farmer’s walk 16/24kg

Deep Dish Paleo Berry Pie
Serves 8-10
Case adapted from: Elana’s Pantry; filling adapted from The Yoghurt Pot

Ingredients
For the pie case:
• 4 cups almond flour
• 4 tbsp coconut oil, melted (approx. 2 heaped tbsp coconut oil if hard)
• 2 x eggs

For the filling:
• 350g cherries, pitted (fresh or thawed from frozen)
• 350g blueberries, (fresh or thawed from frozen)
• 250g mixed dried fruits (soaked overnight in hot water)
• 3 generous tbsp maple syrup/honey
• 2 tsp ground cinnamon
• 1 tsp arrowroot powder (optional)

Preparation
Drain the dried fruit that has been soaked overnight in water. Mix all of the ingredients for the filling together in a saucepan, bring to the boil, and let simmer for around 10 minutes (if not using arrowroot powder, maybe simmer for 15 minutes to evaporate a little more of the liquids?). Then set aside.

In the meantime, prepare your pie cast. Mix all of the in a large bowl and homogenise well with the back of a spoon. Line a cake tin with baking paper (my cake tin had a removable base, and was 15cm in diameter and 8 cm in height), and press the case mixture all around the cake tin, ensuring that the walls are thick enough to hold the weight of the fruits. (I used about ¾ of the mixture for the base and walls, and the remaining for the top.)

Pour in the berry filling. Then pat the remaining pastry mixture on top of the filling. Make sure to seal as best as you can any gaps between the lid and the walls of the case, without splashing juice anywhere!

Pop the pie into a preheated oven at 200°C for 20 minutes, and then turn the oven down to 160°C for 15 minutes. I then let my pie cool in the oven.

If you wish to present the pie to guests, I recommend to cool the pie entirely before removing it from its tin, so that it holds its shape better.

This is delicious straight from the oven when hot and fresh, but is also beautiful the next day, as the juices inside become a sauce, and the flavours mingle with each other and the pastry case.

Bon appétit! 🙂

Baked and constructed: 24.01.2014 @ the Kung Fu Kitchen! 🙂

Tribal Clash 2013 | Apple “Coffee” Cake & Upside Down Summer Berry Sponge



Wow, where do I start? I’m currently in a nice hotel in Reno just waiting for our flight home from the amazing PrimalCon Lake Tahoe 2013! I have so many things to write about but that’s for another post! I was supposed to briefly write about another event that took place at the end of August. Although it feels like it was eons away, it will always hold a special place in my heart: The Tribal Clash 2013.


The Tribal Clash was seriously an epic event, with brilliantly crafted WODs, squatting 50kg logs, ocean swims, tribal runs up and down huge hills through a trail run, running on shingle (hardest thing I’ve ever done!), tyre deadlifts, beam pull ups, the works! I learned that I’m not actually bad at running, and I’m actually not bad at all at swimming, either! I hadn’t swam since school, and I think I did really well! If improved my technique, who knows? That’s just another thing I need to learn to do with everything else!

The same team wants to go again with me next year, so hopefully we’ll be more prepared! We were first in every heat, which gave us a serious disadvantage. I believe we came 30th overall out of 100 teams; after the first day we were 12th. Not bad considering we had no strategy for any of the WODs and just winged it! Next year will hopefully be just, if not more, epic! 🙂




The reason I have chosen this particularly unhealthy recipe was because my mum made it that weekend (and the weekend before I believe!). She made a delicious apple cake with fresh apples from our garden, my grandmother’s garden and the garden of our local friends! 🙂 Actually, at PrimalCon, chef Rachel Albert demonstrated some delicious reecipes with apples – some I’ll definitely be trying soon and then posting on here! 🙂

The apple cake (which I’m quite proud of how the photos turned out; I really struggled at first, but think I got there in the end!) was used with a third less sugar than the recipe called for. In fact, I think a lot more of the sugar can be omitted. And of course, the apples can be subbed with various other fruits. The sponge was very soft, especially straight from the oven, and with double cream it was divine! This cake will make a great basis for other flavours and fruits! Great to take on picnics, good to give away, for impromptu coffees with friends, etc. It really is an all purpose cake, but the name sounds too plain! It should last for a few days and keep its springiness!

We tried it with berries following this simple fruit sponge recipe, and although it turned out really nicely, it wasn’t cooked in the middle. We tried it about three times, and each time the outside was starting to burn but the inside remained uncooked. I think a lower temperature fro longer *should* do the trick! You can see from the pictures above that the inside was rather “smushy.” But it was still really creamy in texture and super silky soft. Either way, it was delicious!

Apple “Coffee” Cake
Adapted from: BCC Good Food 1 and 2

Ingredients
For the cake:
• 125 g softened butter
• 80 g caster sugar
• 3 x eggs, beaten
• 50 g ground almonds
• 100 g self-raising flour
• 2 x large apples (i.e. the size of cooking apples), cut into chunks
• 75 g raisins or sultanas
• cinnamon

For the topping:
• 2 tbsp brown sugar
• 2 tbsp softened butter
• a handful of flaked almonds

Preparation
Heat an oven to 160°C. Beat all of the cake ingredients together in a bowl, and transfer to a silicon baking dish. Add the topping ingredients evenly to the top of the cake. You can even reserve some apple to do so, too! Pop into the oven for 50-55 minutes until a skewer/knife inserted into the middle comes out clean.

Family Fruit Cake | Some Views on Dining Out

My mum is a good cook: fact. We eat really well at home, and sometimes I feel as though we don’t appreciate going out to eat as much as we ought. In fact, mum is usually the one who prefers to eat out, because that means she doesn’t cook! That isn’t to say, however, that we don’t enjoy eating out; we do, but it’s just that we really enjoy a good home-cooked meal any day of the week. However, the irony of this cake is that, well my mum is the family fruit cake! (Jokes! I hope she doesn’t read this :-P).


Two fruit cakes! We didn’t eat all of it…honest!

For me at least, I really enjoy the idea of going out with my family and having a laugh over the dinner table, talking, and being together. But sometimes i really begrudge the prices of food these days: it can get really expensive! As a result, when we do go out to eat (which is only really when we’re celebrating something special), we usually go for a coastal walk, then we’ll sometimes share two appetisers between the four of us when we finally sit down in the restaurant, have a main course each, and then head home for tea, coffee and dessert.


Delicious!

This actually compliments the dining-out experience really well, because by the time we get home, we’ve made a little more room for dessert. I do love chocolatey, cheesecakey, truffley desserts. These kinds of fruit cakes never really appeal to me. But one bit and I instantly fell in love. Especially when it’s straight out of the oven, hot, and crumbles in your mouth.


This is absolutely perfect fresh from the oven. 🙂

Mum’s fruit cake is really quite, well, plain I suppose: it’s has simple flavours and abundant ingredients. But it’s simplicity is what makes it so delicious, moist, and elegant. This cake is definitely one of those you should keep in your repertoire, as it truly suits all occasions!


Perfect for any occasion. In fact, we should just invite friends over for an excuse to make this! 😐

You could quickly whip one up before company show, or you could make one for bake-sales. Sometimes, we make cakes and take them to our local badminton club. Food always gets devoured there. Or this could just be one of those all-purpose cakes that you have in your pantry to pop into lunch boxes, to have with your tea break or to even give as a gift (my mum sent half of the rectangular cake to my grandmother!).

Family Fruit Cake
Adapted from: The Dairy Book of Home Cookery, page 239
Serves 16 (but can most definitely be halved)

Ingredients
• 400g self-raising flour
• 200g butter
• 200g sugar
• 200g mixed dried fruits (currants, sultanas, seedless raising, glacé cherries)
• 2 tsp lemon rind, finely grated
• 2 x egg
• 10 tbsp (150ml) milk

Preparation
1. Preheat oven to 180◦C, and prepare a 15cm/6″ round cake tin, or 20 x 10 x 6cm loaf tin.
2. Melt the butter in a large bowl (i.e. in the microwave or over the hob).
3. Sift the flour into the bowl and mix to combine.
4. Add the fruit, lemon zest and sugar. Then mix into a batter with the eggs and milk.
5. Do not beat, but stir until a homogeneous mixture has been obtained.
6. Bake in the centre of the oven for 1 hour 15 or 1 hour 30. Make sure that a skewer placed through the centre of the cake comes out clean.
7. Leave the cake to cool enough so that you can turn in out onto a cooling rack.

I hope you enjoy your fruit cake. 🙂