Quinoa Jambalaya

Welcome back to another Foodie Friday that’s filled with delicious meals you can cook this weekend for your meal prep. Majority of the time when people decide to change their eating habits they often feel deprived of some of their favorite dishes. Here in the south, that means giving up wholesome cajun dishes such as fried food, rice and gravy and even jambalaya. Having to cut out certain foods often leads to individuals caving in and throwing in the towel on their nutritional goals. Luckily we’ve found a great substitute you can use in place of rice. It’s call quinoa! Quinoa is a protein-rich, gluten-free seed that is botanically related to spinach. It’s so delicious that you won’t even miss the rice! Give it a shot!


  • 1 tablespoon vegetable oil, or as needed
  • 1 pound kielbasa (Polish) sausage, halved lengthwise and sliced
  • 1/2 sweet onion (such as Vidalia®), diced
  • 6 miniature multi-colored sweet peppers, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon celery salt
  • 1 pinch red pepper flakes
  • 1 cup quinoa
  • 2 cups chicken broth
  • 1/2 cup marinara sauce


  • Heat oil in a large skillet over medium heat; cook and stir sausage until browned, about 5 minutes. Add onion to sausage; cook and stir until slightly browned, about 5 minutes. Stir sweet pepper, oregano, thyme, cayenne pepper, celery salt, and red pepper flakes into sausage mixture; cook and stir until fragrant, 1 to 2 minutes.
  • Mix quinoa into sausage mixture; cook and stir until quinoa is slightly toasted, about 1 minute. Pour broth and marinara sauce over quinoa mixture. Cover skillet and simmer until quinoa is tender, about 15 minutes.

Each serving contains 27.8 g. fat, 26.1 g. carbs and 14.7 g. protein. You can find the full recipe at https://www.allrecipes.com/recipe/239445/quinoa-jambalaya/

Intensity vs. Form

Before every workout, our coaches go through the movement standards and technical steps on how you are suppose to perform the movements in the workout itself. We make corrections and sometimes may advise a recommended weight or a scale you should use in order to achieve the correct amount of intensity you are expected to experience during the workout. As coaches, our main priority is that you are moving safely and efficiently. We would rather see quality repetitions instead of how fast you can complete the workout. 

When it comes to intensity, we are referring to how hard you can go through a workout and how much you can push yourself to another level, maybe even higher than you expected yourself to. Overall, your goal is to perform more work in a shorter amount of time. This includes cardio based workouts, as well as, lifting weights when they are programmed in a workout. The balancing act with intensity comes into play when deciding if you should stick with a lighter load that you can move at a faster pace, or a heavier weight that you can still move quickly, but will challenge you a bit more to allow you to get a completely different workout. There may come a time that you are not sure which weight or type of intensity we may be looking for in a workout, don’t hesitate to ask your coach on what they recommend. 

If you look at the line graph above with intensity being on the left side and form being on the right, you’ll notice that as you move closer to intensity, you move away from form, but as you move closer to form, you move further away from intensity. We want to see you at the peak point of the graph, right in the middle of intensity and form. Here again comes the balancing act of being able to perform the highest intensity with the right amount of weight while still able to keep perfect form throughout the entire workout. For newer athlete and for those who may not be as experienced, we always recommend going lighter in weight until you are comfortable performing the more technical movements, such as snatch, clean and jerk, push jerk, etc. Everyone struggles with movements, but once you perfect your form and you are moving more comfortably with these movements, then you can start increasing your weight load, which in turn will increase your intensity. 

Those who have more experience with weighted movements, we will recommend to push yourself a little further (find that dark place), but still holding on to form without completely throwing it out the window. You want to be able to push beyond your limits and see what you can really do. All of our workouts are score based; whether it’s for time, total reps, and even the amount of weight lifted. Sometimes the workouts that are programmed for time and total reps, there may be times where we want to see you move heavier weight rather than complete the WOD a minute faster or gain those extra reps. Those workouts are where your body will receive a different intensity as opposed to staying with lighter weights. 

Moral of the story is, you know your body better than anyone else, and as coaches we can give recommendations on how the workout should be perceived. Always be aware of form and the cues coaches give you throughout the workout, we all want you moving SAFELY. 

Driven Nutrition Breakfast Bowls

Mornings are hectic, especially if you have little ones to send off to school or daycare. My momma always said breakfast is the most important meal of the day. So as we welcome our new products from Driven Nutrition into the gym here is a quick and easy breakfast recipe that you can use, plus its super easy to get in your protein before you attack the day! 

What you need:
• 40 G Hot Oat Bran {OR oatmeal if you prefer}
• 30-35 G Protein {Driven Whey chocolate or vanilla}
• Fruit of Choice {strawberries, blueberries, raspberries &/or blackberries, etc}
• 15 G Granola– {Cranberry Maple Nut or your choice}
• 15 G Big Granola Clusters {Cranberry with Chia & Flaxseed, Kroger}

How to:
• Step one: Cook Oat Bran {follow directions}
• Step two: Add protein AFTER oat bran is cooked. Add a little water as you mix to make sure that it is well blended. {Note: not all proteins will mix well, and if you add the protein before cooking the oat bran, it will NOT taste the same}
• Step three: Add fruit + granola
• Step four: Enjoy!

Importance of Active Recovery Days

Active recovery? Rest days? What’s that? If you find yourself asking these questions, then you most likely aren’t incorporating enough of these days in between your workouts. 

We get it! CrossFit can be addictive. You come to the gym, get your sweat on, and you leave with a sense of accomplishment knowing you gave it your all for the workout. You start seeing results and from that point on, all you can think about is going harder, faster and farther. Before you know it you’re working out six to seven times a week. In the long run, this will leave you feeling mentally and physically burned out. It also puts you at an increased risk of injury. 

What most athletes don’t realize is when you perform these high intensity workouts six to seven days a week, then you’re not giving your body adequate time to rest and repair itself. Our muscles break down when we workout and it is important that we allow a day or two for healing. Why hinder your progress when you can simply add in a few active recovery days each week? 

So what do you think of when you hear the words “active recovery”? I’m sure some of you are hoping to be able to lounge around on the sofa all day and miraculously repair your tired, sore muscles. Sorry to inform you, but you’re still going to have to actually get moving, hence the word ACTIVE recovery. Some options for active recovery days may include swimming, walking/light jogging, yoga, foam rolling, cryotherapy or even a sports massage. Pretty much anything that gets you moving to help your body recover from the physical demands placed upon it while training. You may even come to the gym and scale back the workout of the day by using very light weight, decreasing reps as well as moving at a slower speed. Rowing and cycling are more great options to get the blood flowing on these rest days. 

Your goal is to choose two days each week to use as your active recovery days. I know it will be challenging for many of you, but in order to see the best results you must first trust the process. Test it out and see how you’re feeling after a few weeks. You may even be surprised by the decrease in muscle soreness and overall increase in performance during workouts. Who’s ready to achieve some new PR’s by incorporating active recovery days?

Slow Cooked Pulled Pork

Sometimes, our weekends can be crazy busy. Kids baseball tournaments, weddings, showers, birthday parties, all of these events can limit the amount of time we are able to spend in the kitchen. However, that doesn’t mean it has to limit our meal prep. Those are the weekends that we keep it simple. Throw a bunch of sweet potatoes in the oven, chop up a variety of fruits, make a large salad and put that slow cooker or InstaPot to use!!

Here’s a quick and easy slow cooker recipe from Anya Kaats at AnyasEats.com. It will only take you about ten minutes to prep and then let the slow cooker do the rest. We hope you enjoy this Foodie Friday recipe!


  • about 3.5 lbs boneless pork shoulder roast (I normally get mine from US Wellness Meats)
  • 2 tablespoons paprika
  • 2 tablespoons chili powder
  • 2 tablespoons cumin
  • 1 tablespoon ground black pepper
  • 1 tablespoon white pepper
  • 2 teaspoons cayenne
  • 2 teaspoons dried mustard
  • 2 teaspoons sea salt


  1. Combine spices and mix well.
  2. Remove any string holding your pork together.
  3. With your hands, rub all parts of the pork with the spice mixture – making sure to get into every crevice.
  4. Wrap pork tightly with plastic wrap and let it sit overnight.
  5. The next morning, unwrap the pork and set it in your slow cooker or Instant Pot.
  6. Cook on low for 8 hours and serve with barbecue sauce.

Project Inverted

If you haven’t noticed yet, we’ve been spending a lot of time upside down this month. The plan for August is “Project Inverted” and will get us upside down and on our hands three days per week. Our goal is to build our confidence on our hands and to improve our body awareness in unexpected situations. This valuable skill set is often a weakness for many.

Many of you may be asking why we do this? Are there any benefits? When will I ever use this in real life? There are many reasons to improve your handstand. For starters, getting inverted will improve the overall strength in your upper body, as well as, in your core. During a handstand, the upper body and arms are forced to support all of your body weight and stabilize it in an upright position. The core is strengthened over time because it has no choice but to engage and provide stability to balance the body overhead. It will even improve your wrist and grip strength. Many people break their wrist and can do some serious damage from a simple trip and fall in every day life. Improving your wrist strength could in turn save you from a long-lasting injury due to a clumsy moment. 

Have you ever dropped from a handstand and felt like all your blood had rushed to you head? Well, it probably did, but that’s not a bad thing. Handstands and headstands increase blood flow to your head, brain and scalp. This can help improve mental function and a sense of focus. After all, you definitely need to be “focused” to stay upside down. Some people notice a reduction in anxiety because it requires your mind to focus on that one thing, rather than everything going on in life. 

There are also studies that have shown handstand holds to improve digestion, stimulate the lymphatic system, decrease fluid build-up in the lower body, amongst many other things. Why do you think Yogis are always spending time upside down? Because it’s super beneficial! 

So next time, project inverted is part of the skill session or the cool down in class, let’s get up side down!! There’s your hump day wisdom for the week!  

Cheesesteak Stuffed Peppers

It’s finally Friday, so that means we have another delicious recipe to share with you all! After a long, hot week I’m sure one of the last things you want to do this weekend is meal prep. Good thing this recipe takes no time at all! With just 10 minutes of prep time, you can set a timer for 35 minutes and let it cook in the oven while you go back to relaxing on the couch. Then BAM! You’ll have 8 healthy meals ready to go in no time! You can find the whole recipe at https://www.delish.com/cooking/recipe-ideas/recipes/a51551/cheesesteak-stuffed-peppers-recipe/. Here you can watch a video of how the recipe is prepared, plus you can add all of the ingredients to your shopping list with just a click of a button! How easy is that?? Just print it out and take it to the store with you. 


  • 4 bell peppers, halved
  • 1 tbsp. vegetable oil
  • 1 large onion, sliced
  • 16 oz. cremini mushrooms, sliced
  • Kosher salt
  • Freshly ground black pepper
  • 1 1/2 lb. sirloin steak, thinly sliced
  • 2 tsp. Italian seasoning
  • 16 slices provolone
  • Freshly chopped parsley, for garnish


  • Preheat oven to 325º. Place peppers in a large baking dish and bake until tender, 30 minutes.
  • Meanwhile, in a large skillet over medium-high heat, heat oil. Add onions and mushrooms and season with salt and pepper. Cook until soft, 6 minutes. Add steak and season with more salt and pepper. Cook, stirring occasionally, 3 minutes. Stir in Italian seasoning.
  • Add provolone to bottom of baked peppers and top with steak mixture. Top with another piece of provolone and broil until golden, 3 minutes.
  • Garnish with parsley before serving.

We hope you enjoy, feel free to share 🙂

Kimberly Stringer

Our August Athlete of the Month at Ole Glory CrossFit is Mrs. Kimberly Stringer. Kim began her CrossFit journey in October of 2011 with her husband, Keith Stringer. When lifting weights at a big gym wasn’t cutting it anymore, she started searching for workout classes on the internet and came across Ole Glory CrossFit. At this time, Kim worked a stressful job teaching in a lower income school and needed more intense workouts that could provide a great stress reliever. “I feel like CrossFit helped me get through the first years of teaching.” Both Kim and her husband have attended OG off and on throughout the years and states, “we have not found anything that is more effective than CrossFit.”

Although Kim doesn’t quite remember her first true CrossFit WOD, she does recall that it contained a ton of push presses. “I could barely lift my arms the next day.” Over the years her arms have gotten stronger and she can now perform unassisted kipping pull-ups, one of her biggest accomplishments thus far. This is a major milestone for Kim as she claims that body weight exercises do not come easily for her. Her future goals include consistently being able to perform pull-ups and push-ups and maybe one day execute a bar muscle up. 

Kim led an active lifestyle growing up and partook in softball, basketball and cheerleading as a child. She has the determination and drive to become a better athlete. She challenges herself and is consistent in our 12:00 noon class. This past year Kim has really made huge improvements at the gym. She helped lead her Open team to victory by out performing many of the OG females. Way to go Kim!!

Since starting CrossFit Kim has seen a positive change in her body composition. With the help of nutrition and exercise she was able to shed some weight and build lean muscle. She feels better during her workouts and really enjoys anything that includes a kettle bell, even Turkish Get Ups! She recently completely her favorite WOD, Murph, on Memorial Day. “It was cool to do a WOD with everyone in support of our fallen soldiers.”

In Kim’s everyday normal life she is 34 years young and married to Keith Stringer. Together they have one little boy named Kale who is four years old. She worked as a teacher for seven years before deciding to be a stay at home mom. Her hobbies include reading, camping with family and traveling. 

When we asked Kim what her favorite part about Ole Glory is she stated the community. We love having you as part of the OG family, Kim!

If you are interested in giving CrossFit a try, here’s what Kim had to say, “start out slow, but keep pushing yourself so that you continue to get stronger.” Hard work pays off! Keep it up Kim!

CrossFit Patience: Knowing When to Scale

Welcome back to Wisdom Wednesday. Today we’ll discuss a very important topic that many of us probably don’t want to hear.

To Rx or not to Rx?…that is the question. For so many of us it seems like having that Rx next to our name at the end of a workout is the most important thing at the gym. Unfortunately, I’m here to tell you it’s not!

As a coach who has Rx’d plenty of workouts over the years, as well as having to scale accordingly on various occasions, I’ve learned that you have to set your ego aside and focus on performing good, quality reps. That is our main focus in CrossFit, especially here at Ole Glory. I may not have the fastest score, or the most reps at the end of the day, but I know that each of my reps are done correctly with proper form. If you’re flying through a workout, doing mediocre reps, just to get a top spot on the whiteboard, then you’re setting yourself up for failure! Sure it’s fun to compare scores, but you should really have the mindset to compete only against yourself; to be better than you were yesterday.

So how do you know when you should scale? This may be running through our minds as we read over the workout. Each workout has a stimulus, which means there is a particular way the workout should be done. Some workouts may be written to be finished in a short amount of time, while others may involve a long workout that requires you to find a steady pace to keep moving for the duration of the workout.

Lets take Diane for example, 21-15-9 Deadlifts at 225/155 and Handstand Push-Ups (HSPU). This workout is designed to be a sprint. For an advanced athlete who has mastered these skills, they should be able to complete the WOD in less than 5 minutes. If you are not efficient at these movements, or you feel like you will be resting between reps frequently, then you should scale. This may mean lifting a lighter load for the deadlifts and performing HSPU on a box. The goal is to have everyone performing the workout at the same stimulus. There is no shame in scaling!

Workouts that involve heavy lifting should never be used as the time to build your strength. For this reason strength days are programmed so we can work on our form and technique. Over time, you will notice an increase in your strength and you will be able to use heavier weights in future workouts. Don’t let your friends bully you and try to dictate how much weight you put on the bar. Stay true to yourself and the results will speak for themselves. The key here is PATIENCE. Building muscle and endurance takes time. Trust the process!

RX’ing movements before you are fully prepared not only develops bad habits that are hard to break, but it’s dangerous. You put yourself at a higher risk for injuries because of poor form. It’s just not worth it! Once you have done hundreds of reps to enforce proper body mechanics, then you can add intensity to your workouts and challenge yourself to set new PRs. As long as your movements are done correctly, don’t be scared to push yourself!

Most importantly, trust your coaches! If we’re advising that you scale, it’s not to hold you back, it’s to benefit you and your fitness. Set goals and work towards them everyday. Or you can schedule a Strategy Session with a coach to help you achieve those goals. That’s what we’re here for! You’ll thank us later when you’re hitting max numbers for your lifts while maintaining excellent form. Stay smart and when in doubt, ask your coach. Happy Scaling 🙂

Chicken Zucchini Poppers

Many of us will be glued to our TV or computer screens this weekend watching the CrossFit Games. Sitting around the house makes it very difficult to stay on track with clean, nutritious eating. This Chicken Zucchini Popper recipe was found on www.onelovelylife.com. It’s a terrific finger food that is bound to be a favorite. Yes, it has zucchini, but you’ll be surprised as to how many other flavors are in this dish! We hope you enjoy this recipe!

Here’s what you will need:

  • 1 lb. ground chicken breast (raw)
  • 2 c. grated zucchini (leave peel on and squeeze out some of the liquid with paper towels or a clean kitchen towel)
  • 2–3 green onions, sliced
  • 3–4 Tbsp cilantro, minced
  • 1 clove garlic, minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3/4 tsp cumin (optional)
  • Optional (if pan-frying): avocado oil, for cooking (or coconut oil, or ghee)

Follow these instructions from onelovelylife.com:

In a large bowl, mix together chicken, zucchini, green onion, cilantro, garlic, salt, pepper, and cumin (if using). Mixture will be quite wet. Scoop meatballs with a small scoop or heaped tablespoon and gently smooth with your hands. I can usually get around 20-24 poppers. You may be able to get more or less, depending on how large you size them.

To cook on the stovetop:
Heat a drizzle of oil in a medium pan over medium-low heat. Cook 4-5 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

To bake:
Preheat oven to 400 degrees. Drizzle a bit of olive or avocado oil onto a baking sheet lined with foil. Bake at 400 degrees 15-20 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.

Serve with guacamole, salsa, or your favorite dip.