2010 BABY!!!! Hope everyone is safe and has a FANTASTIC evening! If you are going to be drinking and going from one party to the next PLEASE have a Designated driver!!! Here is a number you can call if you are having too good of a time and need to have someone drive you home! (702) 456-RIDE (7433) or click on this link (http://vegas.designateddriversinc.com/)
1000 Squats.....OUCH..
HSPU ... dizzy.....
Fish Game......FUN!!
2010 is upon us! Have you set your goals for the New Year? Yesterday we were talking about what we were looking forward to in 2010 but what about setting goals to get there? If you have not set them let's start today!
Two more days until the New Year! What in 2010 are you looking forward to the most?
A mix of 2009!
The schedule for the holiday will be.... No Monday 6:30 am or Wednesday 6:30 am, Thursday 8 am and Noon ONLY, NO classes on Friday, regular schedule on Saturday! Also there will be changes to our schedule starting Monday, January 4th! The 6:30 am class is now 7 am Monday-Friday, we will also add a Tuesday 9:30 am class and a Saturday Noon class as well!
There are only 3 more days until 2010! What will you miss, if anything about 2009?
The schedule for the holiday will be.... No Monday 6:30 am or Wednesday 6:30 am, Thursday 8 am and Noon ONLY, NO classes on Friday, regular schedule on Saturday! Also there will be changes to our schedule starting Monday, January 4th!
The 6:30 am class is now 7 am Monday-Friday, we will also add a Tuesday 9:30 am class and a Saturday Noon class as well!
Our future Navy Sailors getting introduced to CrossFit!
Gerald and the boys getting after a little Pre-Xmas WOD!
Santa Claus is anyone who loves another
and seeks to make them happy; who gives
himself by thought or word or deed in every gift
that he bestows; who shares his joys with those
who are sad; whose hand is never closed against
the needy; whose arm is ever outstretched to aid
the week; whose sympathy is quick and genuine
in time of trouble; who recognizes a comrade
and brother in every man he meets upon life's
common road; who lives his life throughout
the entire year in the Christmas spirit.
EDWIN OSGOOD GROVER, Vicki Howard's The Book of Santa Claus
Just in case you have not met her. Here is a video for you to get acquainted!
There are going to be changes coming in the new year! A while back we had posted a blog from CFLA that list some gym rules, here is one about Rule #1: No Egos Allowed. http://crossfitcharlottesville.com/2009/11/19/rule-1-no-egos-allowed/ From Charlottesville CrossFit let us know what you think...
As Holiday Season is drawing to a close, the new year is upon us. Goals will be set with good intentions and with that milestones will be reached! The most important milestone of all is not your first pull-up, muscle-up, successful 3 digit lift, or even your PR in Grace,Fran, or Diane. No! Your most important milestone, the one that will set you apart from the others, and that will be the foundation of all future milestones to come is, the day you actually walk through our doors!
The Holiday Schedule for this week will be the same except for on Thursday there will only be 2 classes at 8 am & 10 am and we will be closed on Friday!
HAPPY HOLIDAYS!!!
Setting up!
Today's workout
Snatch
3-2-1-1-1
(Go heavy! Get after a new 1-RM snatch.)
-then-
3 rounds for time:
15 DB Snatch
15 Reverse lunges
15 Kbs
So you are on a Zone/Paleo diet or some form of a low carb diet! You take fish oil. (A TON OF FISH OIL! ) You CrossFit! Now knowing that what you thought was insane or crazy before actually makes sense! (Basically you FEEL REAL GOOD and that makes sense!) You try to tell everyone you can, about what this way of living has done for you and that this is the way to help improve quality of life! But most people think you are NUTS and do not get what you are trying to do! Then you get a call....... A 34 year old friend just landed in the hospital with a heart attack! Then all of sudden it CLICKS...........
"We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."
Coach
Congratulations to everyone who participated in the "Fran" Challenge! I know people tend to get a little nervous on challenge days. A regular benchmark day can bring out the butterflies, but we had AMAZING results! It would seem that the nerves did not get in the way of our students who came in the top spots for the challenge! Enjoy your moment and we will see you next year for our next challenge!!!
Patric sent this blog post to me the other night and I thought it would be a good one to share with all of you! There is a wealth of information out there on what to eat but I feel that CrossFit Southbay (http://www.crossfitsouthbay.com) did a fine job of breaking down the what,why, and how to eat. We talk about Zone/Paleo all the time and look to Dr. Sears, Robb, and CrossFit for good information on eating and I felt this was some good information as well.
Before I start this post I want to say that the point of this (and all future nutrition posts) is to give you an overview of diet recommendations based on research and experience (with respect to inflammation control in this case) has progressed as well as how doctors and fitness practitioners have implemented measures in diet for a variety of outcomes.
Recipe of the week provided by Remy form Southbay!
Paleo Chili
My chili isn’t really standardized since I make it with whatever greens/veggies are leftover, but no matter what this first list is standard per 2 lbs meat:
2 lbs meat (ground turkey, beef, buffalo, etc)
3T canola oil
3T cumin
2-3T chili powder
1T oregano (or more to your taste; add 1/2-1t ground sage if you use turkey)
1/2t cayenne or 1/2 a jalepeno (de-seeded)
3-4T tomato paste
6-8T honey (or stevia equiv)
1.5-2 lg yellow onion (mince)
6-12 cloves garlic (I like 12)
1/2 c fresh parsley (makes ~1/4c minced)
1/2 c fresh cilantro (makes ~1/4c minced)
8 roma fresh, diced or 2 cans whole peeled or diced organic tomatoes
Use 1/2 free range chicken stock and 1/2 water solution to dilute as you cook/taste
Vegetables: 3-5 Carrots, 2-3 stalks celery, 1 small head broccoli, 1 sm bunch kale 1-2 bell peppers (these are my favorites, but whatever you’ve got will do). I add any greens I don’t like eating in other stuff but are good for you (like dandelion greens). Also, use up any broccoli/brussel sprout water from steaming that you saved from a prior evening (this is actual vitamin/mineral water and is tasty in chili).
You can put this all in a crock pot for ~6hrs or you can do it this way for a more complex and (imho) better chili: Saute the mirepoix in the oil ’til onions are soft. Then stir in the stock which should be about 2-3 c water + 1-1.5 c stock for this amount. Then reduce the heat to med-low add everything else except the half the garlic + beef + 1 chopped onion + 1T oil. In a separate large pan cook onions + garlic on low-medium, add ground meat until cooked through, chopping up w/spatula. Add the meat to the other pot and cook on low for 1-2 hrs. It will taste good at this point, but phenomenal after it sits in the fridge for 6+ hours (spice magic).
We would like to "THANK EVERYONE!" Who either donated a toy or came out and participated in the workout in support of "TOYS 4 TOTS" this weekend! Sincity was a gracious host, and we were able to collect barrels of toys for the kids! The Marines even had a good time doing a little CrossFit as well! On a side note we have extended the make-up for the Fran Challenge to today. If you are unable to get in and finish your Final, then you will receive an n/a and the winners will be announced tomorrow morning.
I would also like to Thank Tarin for coming to Sincity & helping out with the event!!
Keep a look out for the winner of the Food Challenge today! The votes are all in and the winner will be put on the website later today! Also you have till tomorrow to bring in your toys for the the Toys 4 Tots WOD this weekend. We will be leaving after our 10 am class and head down to Sincity by Noon! Also the winners of the Fran challenge will be announced on Monday! Hope you all have a Fantastic weekend!!!
Yesterday Eric and I had the pleasure to host the PFI Boot-camp and expose them to our style of CrossFit. To say the least, the future looks bright with the students who are looking to get into fitness field. There may even be a future CrossFit Games Champion in the group as well! We hope you all enjoyed your time with us and we look forward to hosting the next event! We would also like to thank Casey and Emma for stepping up and filling in so we could have even teams. Congratulations to the Black team for putting up the fastest team time and going away with 250 points! Good luck the rest of the week!!!
Wanted to give a big shout out to all who participated in this weekend's Fran Challenge! We will have the video and the winners posted later this week! Also want to remind everyone that this weekend we are having our "Toys 4 Tots" workout with Sincity CrossFit! Even if you do not plan to participate in this event "Tis The Season To Be Jolly!" So do not forget to bring in an unwrapped toy!! This is a Great charity, and an even better way to give back during the Holiday Season! If you do plan on doing the WOD on Saturday the toy is the price of admission!
Fran is waiting for you! Are you ready? If you are, be at the gym at 10:00 am sharp on Saturday! The first heat will go off at 10:20. Bring your friends and family to cheer you on and remember just by participating we all win!!!
Jon is ready! He even bought a new Headband for the event!
There are only three days left until the Fran Finals are you ready? Here is a breakfast recipe from Living Paleo that you can use on Saturday to help you perform better!
Sweet Potato, Bacon and Egg Salad
Ingredients
2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice
Instructions
Boil eggs in water for 4-6minutes. Peel and dice eggs.
Boil sweet potato for 4-5minutes or until cooked through.
Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy.
In a small bowl, combine dill, mayonnaise and lemon juice.
Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well.
Serve.
It is that time! We will conducting "Baseline" checks all week from today until next Tuesday. Good luck and let's see you all get after a new PR! A couple of more updates starting tomorrow we will be putting up pictures for a handful of students who went through a mini-food challenge so our community can vote on the most improved and best physiques. And finally we have our Fran Finals the heats will be announced by Thursday! Speaking of PR's we hit a few last night on the "Health-lift"....
Dave reached a new PR!!
So did Al!!!
There were a number of our members who hit the 405 mark and could have easily gone higher but we need more weight in here so they can achieve there true PR!!
Today's workout
400m
30 pull-ups
500m row
30 DB thrusters
400m row
30 kbs
500m row
30 OH lunges
RSS 2.0 feed
