Whole Life Challenge
Day Twenty

Day 20 and getting stronger!

Tomorrow marks 3 weeks. That’s:

  • 21 Days;
  • 504 Hours;
  • 30,240 Minutes;
  • 1,814,400 Seconds; or

Long enough to develop good habits that will last a life time! So congratulations athletes. Pat yourself on the back and then do 15 burpees to celebrate.





The Kitchen WOD: Ketchup

Life shouldn’t be lived without ketchup. From its natural mellowing agents to its seductive red color, ketchup is for the good times and so are mustard and mayo. But let’s face it: store bought ketchup isn’t compatible with the WLC nutrition plan. From pure sugar to high fructose corn syrup (yeah, from corn), what makes ketchup so good also makes it so bad. This week’s Kitchen WOD will help you get a bit saucy as you dress up those burgers.

Sugar Free Ketchup (makes 3 cups)

  • 12 oz. tomato paste
  • 4 Tablespoons apple cider vinegar
  • 1 Tablespoon mustard
  • 1/4 cup+2 Tablespoons water
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon cloves
  • 1/4 teaspoon garlic powder


  1. Combine all ingredients and whisk until combined. You may wish to blend in order to ensure the spices are evenly mixed throughout.
  2. It is best to let the ketchup sit together in the fridge for a couple of hours, or overnight, before serving so that the flavors blend together well.
  3. Store in an airtight container in fridge.

Nota Bene

Check the ingredients of your tomato paste. The only item listed should be tomatoes.

Source: Spoonful of Sugar Free.


The Kitchen WOD: Mustard

Mustard (makes 1 cups)

  • 6 tablespoons mustard seeds

    Also by Hank Shaw (owner of Hunter Angler Gardener Cook): Hunt, Gather, Cook. Check it out on Amazon.com by clicking the cover.

  • 1/2 cup mustard powder
  • 3 tablespoons cider vinegar
  • 1/2 cup water
  • 2 teaspoons salt
  • 2 tablespoons grated fresh horseradish (optional)
  • 1/4 cup minced fresh herbs (really any kind – optional)


  1. Grind the whole mustard seeds for a few seconds in a spice or coffee grinder, or by hand with a mortar and pestle. You want them mostly whole because you are using mustard powder, too.
  2. Pour the semi-ground seeds into a bowl and add the salt and mustard powder. If using, add one of the optional ingredients, too.
  3. Pour in the vinegar and water, then stir well. When everything is incorporated, pour into a glass jar and store in the fridge. Wait at least 12 hours before using. Mustard made this way will last several months in the fridge.

Source: Hunter Angler Gardener Cook


The Kitchen WOD: Mayo

Mayonnaise (makes 1 3/4 cups)

  • 1 egg
  • 1 teaspoon dry mustard
  • 1 teaspoon salt
  • dash cayenne pepper
  • 1 ¼ cup olive oil
  • 3 tablespoons lemon juice


  1. Put in the blender container: egg, mustard, salt, cayenne, sugar and ¼ cup olive oil. Cover and blend on high until thoroughly combined.
  2. With blender still running, take off the cover and slowly add 1/2 cup extra virgin olive oil, and then the lemon juice until thoroughly blended.
  3. Add slowly the remaining oil and blend until thick.
  4. You may have to stop and start the blender to stir down the mayonnaise.

Source: Modified from the Joy of Cooking‘s blender mayonnaise recipe to fit WLC guidelines.

Got a favorite recipe of your own or want to crowd source some culinary advice? Shoot an email to undisputedfitness@yahoo.com with the subject line “WLC Food.”


Fish Oil

One aspect of the Whole Life Challenge that hasn’t been addressed here is Fish Oil. If you haven’t started taking it yet (or aren’t convinced that you like the brand you are taking), CrossFit Santa Fe sells bottles of Original Nutritionals Fish Oil (Lemon flavored – Nate’s favorite) for $34.99. Original Nutritionals is found on the basic universal truth that the human body functions at its best when it is provided key nutrients from the diet. Which is how our ancestors got their basic nutrition when they first walked the earth.

But why fish oil?

Fish oil, which includes Cod-liver oil, is a significant source of the Omega-3 fatty acids DHA and EPA.  These fatty acids have numerous, documented health benefits: improved cholesterol balance, reduced inflammation, increased blood flow, reduced rates of heart disease and atherosclerosis, better immune system function,improved brain function, improvement in psychiatric disorders, and prevention of cancers (particularly breast, colon, and prostate).  Improved blood flow and reduced inflammation are of particular interest to athletes.  This enables an athlete to train harder and recover faster.

Even for the non-athlete, the benefits of fish oil are profound.  Including the benefits listed above, studies have shown that fish oil can cause weight loss and improved body composition even when supplementing a very poor diet.  I advise everyone to eat a diet rich in lean meat, fruits and vegetables, nuts and seeds, with as little starch and refined sugar as possible. However, if you simply refuse to change your diet then I highly recommend you take fish oil.  It’s super easy and will go a long way towards counteracting those McDonald’s extra value meals.

Source: excerpted from CrossFit Impulse.




Home Workout

Not going to make it to the gym for your daily workout? No problem! CrossFit Santa Fe has you covered with 2 sweat-inducing, no equipment necessary workouts snagged from the Success Journal 3.0. This week: workouts #1 and 15.

# 2. 3 – 5 rounds for time

  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

#16. One Round for time

  • 50 walking lunges (each leg)
  • 800 meter run
  • 50 walking lunges (each leg)



[…] WLC approved condiments! courtesy of CrossFit Santa Se Posted in crossfit, CrossFit Seattle, seattle crossfit, stoneway CrossFit, WOD […]

Pingback by Tuesday | Homeade WLC approved condiments! | Seattle CrossFit Gym in Queen Anne | Stoneway Crossfit WOD — February 25, 2013 @ 6:41 pm

I don’t know what a pingback is but this is awesome!! Thank you!

Comment by CrossFit Santa Fe — February 26, 2013 @ 7:43 pm

Mobility WOD