CrossFit Football! (http://www.crossfitfootball.com) This program was started by John Welbourne a former NFL player (with 10 years of pro experience) who found CrossFit and fell in love with the sport. So much so, that he took a look at the science behind it and applied it to the sport of football to develop his system with HQ. The rest my friends, they say is history!
Our family is growing!
Not even a little wrist injury can slow Roland down!
Did you know you can schedule a private skills lesson? Depending on what package you have you get a one-on-one session with a coach. TAKE ADVANTAGE and call to schedule your session you can work on any skill you want or let's get your nutrition dialed in!
On another side not we have our "HELEN" CHALLENGE coming up! Do not forget to sign up and put your skills to the test!
Today's workout
(Courtesy of CrossFit Football)
This is the first WOD they ever posted!
Posts during March 2009 03.31.09 Daily WOD
3 rounds
1 min rest between rounds
Max Rep Thrusters @ 135lb - 30 seconds on...30 seconds off
Max Rep Burpee - 30 seconds on...30 seconds off
Max Rep Pull Up - 30 seconds on...30 seconds off
Max Rep SDHP @ 135 lbs - 30 seconds on...30 seconds off
The Benchmark! In honor of our challenge coming up next month, I thought we might take a twirl with our girl "Helen"! We use our "Benchmarks" to gauge our progress and performance in CrossFit. They seem to bring out the intensity that we are looking for and are a lot of fun! Speaking of intensity here is a little video to introduce you to it.
DRESS ACCORDINGLY WE WILL BE RUNNING OUTSIDE!
Today's workout (Courtesy of Coach)
"Helen"
3 rounds for time:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
As we gave props to CrossFit Invictus (http://www.crossfitinvictus.com) , it gave me an idea to take a tour of CrossFit's around the country this week. So since we are unable to travel around the globe weekly to get to different boxes we will bring the boxes to us. The next stop is the CrossFit HQ (http://www.crossfit.com)... Wanted to do this one yesterday but Invictus was up first...
Kim working hard! Gloria with a little KTE action! Clydesdale Mike getting after some KBS in is Paleo shirt! Anthony is determined to achieve his goal!
Today's workout
(Courtesy of HQ)
Monday 100125
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
This weekend we had a few visitors from out of town! Aaron and Tabitha CrossFit Invictus( http://www.crossfitinvictus.com) in San Diego. pictured below stopped in for WOD on Saturday. They were here celebrating Aaron's birthday! Thanks for popping in and joining the Kaizen Family for a little Saturday fun! In honor of their visit we will be doing the Invictus WOD today!
Aaron and Tabitha (bottom right) getting a photo op. after the WOD!
Today's workout
(Courtesy of CrossFit Invictus)
Monday, January 25, 2010
Workout of the Day:
“Filthy Fifty”
For time:
50 Box Jumps, 24/18 inches
50 Jumping Pull-Ups
50 Kettlebell Swings, 16 kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45/33 lbs.
50 Back Extensions
50 Wall Ball Shots, 20/12 lbs.
50 Burpees
50 Double-Unders
(A few of you asked for it. I am not sure it’s what is best for you, but it’s as good a time as any to test your capacity to endure a really light, longer workout.)
I came across this article and thought it was worth a looksy! (http://www.criticalbench.com/squat-exercise.htm ) Besides staying out of the nursing home, it has some good points on other reasons why it is important to squat!
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
BRUCE LEE
The recipe of the week comes from our friends at CrossFit NorCal (http://www.crossfitnorcal.com) and it looks like a tasty meal. Never thought of stuffing squash but it looks pretty good!
This recipe was super quick to prep--and then you have an hour to hang out and enjoy the sumptuous smells coming from your oven! It is perfect for a Sunday night when you have a bit of time to relax while you wait for you meal to bake.
Ingredients
• 2 small acorn squash, 1 to 1 1/4 pounds each
• 2 tablespoons unsalted butter, cut into 4 pieces
• 6 Italian sausage links—casings removed (I mixed hot and mild)
• 1 tablespoon olive oil
• 1 cup Mire Poix mixture from Trader Joes (carrots, onion, celery)
• 1/2 cup white wine
• 1 (10-ounce) package frozen spinach, completely thawed, drained and chopped
• 1/2 cup toasted pine nuts
• 1 1/2 teaspoons dried oregano
• Generous pinch kosher salt
• Freshly ground black pepper
Preheat the oven to 400 degrees F. Cut acorn squash in 1/2 and scoop out the seeds. Put 1 of the 4 pieces of butter in the cavity of each squash. Set squash glass baking dish. Set aside.
In a large saute pan over medium heat, brown the sausage (casings removed) until no longer pink. Remove the meat from the pan, add the olive oil and saute the onion, celery, and carrot until they begin to soften, approximately 7 to 10 minutes. Deglaze the pan with the white wine. Return the pork to the pan along with the spinach, pine nuts, oregano and salt and pepper, to taste. Stirring constantly, heat mixture thoroughly, approximately 2 to 3 minutes. Remove from the heat. Divide the mixture evenly among the squash, bake for 1 hour or until the squash is tender. Serve immediately.
Congratulations to Kim D. for getting a new PR on her "Baseline"!!!!
Today's workout
Power Snatch
1-1-1-1-1
-then-
3 rounds of:
1 minute row (max cal.)
1 minute hang snatch #75/#45
1 minute dead hang pull-ups
1 minute rest
What do you mean cut out the middle man? Have you ever thought of contacting a local farmer to get your groceries? The middle man is your super market. So why not cut him out and go right to the source! By doing so you will receive better quality and freshness that you can taste! Here are a couple of links to a few local CSA farms that you can become a shareholder and receive weekly produce that will give you a leg up on freshness and quality of food. http://www.quailhollowfarmcsa.com/index.htmlhttp://meadowvalleycsa.blogspot.com/
Check out some of the commonly asked questions for Quailhollow and see if you can feel a difference in the food quality just by reading Laura's response..
Dear Shareholders,
Whew, we got the first share week of the year behind us. There seems to always be a few bumps on the first week. Hopefully we have that all worked out! I am getting many questions regarding the purchase of eggs, honey, chickens and Spring/Summer shares, and for new shareholders, what to do with the baskets.
Eggs: Eggs will be available for purchase again in March. In the meantime, the few extra eggs I do have will be delivered to Valley Cheese and Wine. You can pick them up there. I will let you know when we will make them available for delivery with your shares. The best way it works is for you to order a standing order each week of one dozen or 1/2 dozen eggs to be delivered along with your share basket. That way you can pay at the beginning of the season with one check and will receive eggs each week with your share. Stay tuned for more information in the coming weeks.
Honey: Honey is available to purchase anytime. Just email me that you would like honey delivered with your share. We sell honey bottles for $10.00 for 1.5 lbs, and $18.00 for a 3 lb bottle. You can send in a check for payment. Our Cut Comb honey is sold out for now, but will be available again this summer. We will be (or rather we will have the bees) producing more of it this year as the demand was much higher than expected. I must say myself that it is delicious!!!
Chickens: There has been a huge interest in our chicken! First, before you order, you must know that this chicken is a bit different than the grocery store. It is much more flavorful, the fat is a beautiful yellow instead of white because of the higher beta carotene content (from living on bugs and fresh, green pasture - that is why our egg yolks are so much more orange than conventional!). Also, because they are out on pasture and have plenty of room to move around the meat is not "fall off the bone", but rather "stick to the bone" because it is very hardy! For some of you this will be different than what you know. As we have a large demand, we do not deliver the chicken. You will need to pick your chicken up here at the farm on the evening of processing. We have limited room for storage. With all that said, we will now be making our chick order for the Spring. Please let us know how many you want within the week! We expect to have the chickens ready the end of April. Please email me how many chickens you would like to order. The chickens are $15.00 per bird and will weigh between 3 and 5 pounds each. Also, thanks to the Weston Price Foundation (of which I am a member and highly recommend!), many of you have requested the "edible organs" and feet. The first year I offered this I had zero response, or the response was yuck, why would I want that? Last season I didn't offer and kept getting requests for it. Sooo, let me know if you want your "parts!"
Thanksgiving Turkey: We have been doing Thanksgiving turkeys for the last two years. We grow a wonderful heirloom variety called Bourbon Red. The first year was a huge hit. The birds grew beautifully. Last year we tried to hatch out our own when we realized we had a dud tom. We had to hurry and order from the hatchery and found out that there is now a HUGE demand for these birds. We were not able to order until much later in the season at twice the cost the year before. Thus the birds last Thanksgiving were wonderful, but quite small. This year we kept two toms to hedge up our bet. So far so good!! We have one hen now setting on eggs. We are anticipating many turkeys to be available this Thanksgiving. The last two years we had to turn back many orders. We hope to be able to fill all your needs, but let us know if you will be wanting a turkey this year so we can plan for it. They will sell for $6.00 a pound and hope to average 12 to 20 pounds. Let us know if you want to be on the list. You won't need to pay for it until delivery because we won't know how much they will weigh yet, but please only indicate if you seriously want one.
Spring/Summer Shares: Please let me know right away if you are wanting to register for the Spring/Summer season. I am getting calls nearly everyday for inquiries into share availabilty. I think everyone has been watching Food, Inc, and wants in!!! I am told that all the time! I love it!!!! I had indicated in an earlier email that I will hold current shareholders Spring/Summer spot until the end of January, so let me know as soon as you can.
Easter Rabbits: We finally have some good rabbit stock. We will have a few available for sale the first week of April. They will be between 6 and 12 weeks old and sell live or processed for $25.00. These are the New Zealand White breed.
Goats Milk: We have decided to increase our supply of milk this season. As it is illegal to sell raw milk in Nevada WE DO NOT SELL MILK! We do however rent the use of these really cool 1/2 gallon glass milk jars for your use. The jars MAY contain goats milk in them for storage. What you do with the free milk is up to you. Got it?! We expect to have an abundance of these jars available in March. The jars can be rented on a weekly basis. Stay tuned for more information.
Share Baskets: Share baskets and any other container such as egg cartons, glass jars, or future cheese containers should be returned to the location where you pick up your shares each week. It is important to return the glass milk jars each week. We have considered asking for a jar deposit but hope to not have to go there. We are trying to be as environmentally friendly as possible. Thanks for your cooperation with this. As for the produce bags. I know that many of you don't like the plastic bags, but we have found that some produce will not stay fresh before it gets to you if not bagged. We will try to bag as little as possible. We do not need to reuse the plastic bags.
That is plenty to cover for now. Let me know your desires as soon as possible so we can plan on it for the upcoming weeks. Hope you are enjoying your 'shares!"
Laura
I want to Thank Patric (below) for sending us this information and having me look into local farming.
(This mobile fundraising initiative is a partnership between the American Red Cross, Mobile Accord and the mGive Foundation that is supported by the U.S. State Department.
Customers of participating wireless carriers can text message "HAITI" to 90999 and make a $10 donation to support the American Red Cross Haiti relief efforts. Donations will appear on customers' monthly bills or be debited from a prepaid account balance. Message and data rates may apply. To opt-out, send "STOP" to 90999. To see the terms applicable to donations, please visit http://www.mgive.com/A. Receipts for donations are available at http://www.mgive.org/receipt.
Participating Carriers:
Alltel
AT&T
Cellular South
Cellcom
Cincinnati Bell
Cricket
nTelos
Sprint
T-Mobile
U.S. Cellular
Verizon Wireless
Virgin Mobile) BE AWARE OF SCAMS! THE SAFEST WAY TO DONATE IS THROUGH http://WWW.REDCROSS.ORG OR THE REDCROSS TEXT CAMPAIGN!
We talk about nutrition all the time. But how important is it? Do you know? Nutrition is the base of everything we do. If our nutrition is off it will effect everything and when I say everything I mean everything! Sleep, mood, workouts, job, mentally, your family, etc... It is the root to just about anything and everything you do! You truly are what you eat. Do you feel that your nutrition effects you or do you think you can just workout hard and it will compensate for what you are eating?
The power of the HEADBAND!
Sara is getting after some burpees!
John is glad he is down with some burpees!
Paul is glad to be on the row!
Today's workout
Back Squat
5-5-5
-then-
5 rounds of:
3 HSPU
6 single leg box jumps
9 wall-balls
9
The food industry spends millions of dollars to target your kids to make billions of dollars off of there junk food! So what do we do? Maybe set the example and take the lead on what we eat? Start cooking, eating better food, and the kids will follow our lead! Check out this recipe from our friends at Sweet Cheeks (http://www.crossfitla.com/cms/index.php/Nutrition/category/paleo/) at CFLA. They just started this blog and it is another great resource tool to help you take the lead!
Turkey Marinara
Monday, January 04, 2010
Here is what you will need:
1 packed ground turkey (you can chose what fat % you want)
1/2 yellow onion-chopped
2 cloves garlic-minced
1 can organic tomato sauce
1 can artichoke hearts in water-cut hearts in half
2 Tbs sun dried tomatoes in oil (not dehydrated)
1 tsp crushed red pepper flakes
1 T dried oregano
1 tsp dried basil
1 tsp sugar (optional, but cuts the acidity) Its a great reduction of sugar for me.
salt and pepper to taste
olive oil
Fresh vegetables
-I used 1 small bunch of asparagus and 2 small zucchinis, steamed!
What to do:
In a large saucepan pour about 1 tsp olive oil and heat on medium/high, add ground turkey meat. When meat is partially cooked add in onion and garlic. Cook until brown and onions are soft. Then add tomato sauce, sun dried tomatoes and spices/herbs. Adjust the spices to your liking. Just before it's done add the artichoke hearts and salt and pepper to taste. Voila-you're done!
At the same time you are adding in the tomato sauce start steaming your vegetables. No microwave here at sweet cheeks, just a pot with water and steamer! Keep an eye on your vegetables as to not over cook them. Just a few minutes will do. Soggy vegetables are no good under this delicious sweet and hearty sauce.
When everything is done, serve sauce on top of vegetables
Makes about 4 servings (protein portion only)-depending on amount of ground turkey.
We have had an influx of new faces in the gym the past month or so! With the turn of the new year there appears to be no signs of our family slowing it's growth! Here are a few of our newest students and friends!
Merriam-Webster defines practice a couple of ways: 1 B) to do or perform often, customarily, or habitually. 2 A) to perform or work at repeatedly so as to become proficient.
In order to develop a skill, you must first practice. By doing so not only will you become proficient at the skill but you will also develop the habit of practice. This habit will stick with you not only in here but throughout life!
Al has been practicing his squats at work and has devoloped a habit that is paying off!!! Way to keep your weight in your heels!
HERE ARE SOME QUOTES FOR WHAT IT WILL TAKE IN 2010!
Wednesday, January 06, 2010
"Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.”
Francesca Reigler
“The only place where success comes before work is in the dictionary.”
Donald Kendall
“Leaders aren't born, they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal.”
Vince Lombardi
Okay it is the new year and you have set goals. Do you know how to take action on them to make them happen? Do you know how to make them happen? It may take "getting comfortable with the uncomfortable." Here are a few points I found that you should keep in mind when moving towards and achieving your goals....
Take Action on Your Goals
By Jan Peter Aursnes
Chances are you’ve read countless books and articles on how to improve yourself, professionally and personally. You may have even attended a self-improvement or business enhancement workshop or two. But if you’re like the majority of people, despite all this knowledge, your professional and personal life has not changed at all. What went wrong?
As with all things in your life, you have a choice to make. In this case your choice is clear: Are you going to apply what you’ve learned in pursuit of a better life or business, or are you going to file this knowledge away and stay in your comfort zone?
Realize that action is the key to making positive changes in your life. Without action, knowledge is lost. Inaction will not result in fulfillment. There is only one thing standing in the way of achieving all that’s possible: You! If you make the conscious choice to sit back and watch the world go by without ever making an attempt at achieving your goals, you will experience profound regret in your life.
Unfortunately, many people remain idle in the face of challenges and make the decision to stay put in a life of discontent—to remain in a job that brings them no satisfaction and to remain in a world of unhappiness. These people take a passive approach to life. When opportunities present themselves, these people don’t act. They’re not prepared. It’s one thing to know what to do; it’s something entirely different to put that information to good use and turn knowledge into action. If you don’t take the necessary action, you will be left watching opportunity after opportunity pass you by, wondering what might have been.
If you’re ready to take action and make some serious changes in your life, keep the following four points in mind.
1) Don’t let fear hold you back: You cannot let the fear of the unknown or the fear of failure prevent you from taking the necessary action to succeed. You must stick with your vision even when times get tough. Napoleon Hill, author of Think and Grow Rich (Hill 1987), put it beautifully. “There is no substitute for persistence! It cannot be supplanted by any other quality! … Those who have cultivated the habit of persistence seem to enjoy insurance against failure. No matter how many times they are defeated, they finally arrive near the top of the ladder.”
So do not go on believing that the path to success will be without obstacles and challenges. You will certainly have tough times. But don’t let any misconceptions lull you into inaction and eat away at your dreams. Know that all great accomplishments come despite hardship, not in its absence. You have to be aware and prepared, and you must match your vision with action.
2) Eliminate regrets: The regret of never trying to make the most of your potential will far outweigh any bumps you will encounter along the way. There really is no limit to what you can do with your life. It is sometimes hard to imagine what you will not get out of life if you do not take action. That is a difficult concept for people to get their head around. However, when faced with the idea of finally taking action, many people quickly create a long list of what could wrong and why they should stay in their comfort zone. In fact, most people would never run out of reasons when asked to point out all of the reasons why they shouldn’t try to do something. Yet, the moment you ask them to create a vision for what they want out of life, they suddenly lose their creative prowess.
When it comes to their approach to life, too many people don’t think about what they are losing, because they never had it. This is a flawed way of thinking. You can be whatever you want to be. It is never too late or too early. And make no mistake, by choosing to sit idly by without taking responsibility for what happens in your life, you are giving up a tremendous amount. Just because you might not be able to touch it yet doesn’t make it any less real.
3) Look at your life in totality: If you are looking for professional and personal fulfillment, you have to look at the whole picture, your daily life in totality. You will be unable to block off ten hours of your day for work and then expect to live the rest of each day in happiness, forgetting about work completely. Work is a part of life; therefore, to live a true life of fulfillment, you must make work part of the total equation. This does not mean you can’t lead a happy life if your job isn’t ideal. It simply means that you can absolutely make your job part of the larger vision for your life where work is exciting and anticipated instead of unfulfilling and dreaded.
So make the time to learn about yourself. Find your purpose. Put in the effort to create a specific vision. Develop the goals and the plan that will turn that vision into your reality. And most of all, take action. Don’t stop with a dream. Take the action that will truly define who you are. Separate yourself from those that only talk about things. You are unique, and you have unlimited potential. These gifts can only be offered to the world if you take action. You were meant to express yourself and contribute your talents. You will make yourself happy, and this will undoubtedly be radiated to those around you.
4) Incorporate more meaning into your life: Everyone has moments of happiness that they experience. When you can add that extra element of meaning, you will take yourself to a higher level altogether. Think about your job. Have you ever found yourself asking, “Why am I doing this?” Well, if you are not really very interested in what you are doing, you will not truly care about your job, and it will show. But how do you behave when you are excited about something or truly care about the result? Do you act differently? You bet you do. You don’t even think about the time or effort you put into reaching your goal. You just do it. Period. No matter what.
Let’s say you are into woodworking. Is it a chore for you to build an addition to the back deck? Of course not. Why not? Because you love doing it. You are excited about planning it, getting the materials, and hey, you might even need to go to the hardware store and buy a new tool! These are not inconveniences; they are requirements, and you don’t mind a bit. Now what if you were then asked to build an addition to a wildlife rehabilitation clinic and you happened to have a passion for working with animals. Now you are talking about real fulfillment. The feeling associated with such a scenario is what you give up when you settle for a life of the mundane.
Take Action Today: You can discover your purpose, create a vision, and set your goals, but if it is not followed up by action, it is meaningless. Action is the critical component that leads you to a fulfilling life. As obvious as it might seem, taking action is the part of the equation that is most often overlooked. Nobody is going to do this for you.
There are three reasons why you need to picture the life of your dreams. One is to help clarify what it is you really want, two is to create your destination and the road map in getting there, and three is to make you realize just what you are giving up in choosing not to take action. This does not mean that the life you are currently living is any less valid than the life of anyone else. It simply means that you have the capability to make changes and create a life for yourself that is in keeping with your purpose.
Remember the words of Earl Nightingale, “Success is the progressive realization of a worthy ideal.” This is an ongoing process. It will take effort. Taking action is hard work, but it can be fun too. That is why it is so important to be involved in something that you believe in. Because if you feel as though you are working hard out of sheer necessity, and not by choice, you will understandably feel discouraged.
So make the decision to act. You will be glad you did.
Maggie and Patric are ready to achieve some goals for 2010!
Today's workout
Turkish Get-ups
3-2-1-1-1
-Then-
2 rounds of:
1 minute of pull-ups
45 rest
1 minute of sit-ups
45 rest
1 minute of box-jumps
45 rest
Please bring a TOWEL today for it will be needed......
We are off and running! 2010 feels like it is going to be a great year... Let's get back on the horse with a new recipe from Everyday Paleo.
Rockin’ Moroccan Chicken
Posted on January 03, 2010 by Sarah in Dinner, Food, News | 1 Comment
This is a quick stir-fry that is delicious, subtly spicy, and a lot of fun!
What you’ll need:
4 cooked and diced chicken breasts
1 head broccoli chopped
1 bag of baby carrots chopped
handful of green olives or garlic stuffed olives sliced
small handful of raisins
a few splashes of chicken broth
cinnamon
ground ginger
cumin
cayenne pepper
sea salt
olive oil
Cover the bottom of a saute pan with olive oil. Saute broccoli and carrots until crisply tender and add chicken. Cover chicken with cinnamon, add two or three big dashes of ginger, two or three dashes of cumin, a dash of cayenne pepper (more if you like it really spicy), a dash or two of sea salt, and stir. Once the chicken and veggies are covered with the spices add the sliced olives and raisins and a few splashes of chicken broth to create a sauce. Simmer until all the flavors meld together (about 5-7 minutes) and serve!!
Hello 2010!!! I thought we would start this week off with an article I came across on sleep and performance. Is it possible that your sleep or lack thereof is affecting your daily performance or even you life performance? We talk about nutrition, exercise, fish oil, and now we can add sleep to the mix. Do not just take our word for it do a little research and see how important sleep is to your everyday life. Here is a good place to start.... ( http://www.thenational.ae/apps/pbcs.dll/article?AID=/20091130/LIFE/711299984/1085/rss )
Here is one of our holiday visitors Chris from CrossFit Southbay working some KTE.Thanks for stopping in and have fun on your journey through Antarctica!!
Today's workout
Snatch Balance
(Strive for perfect techinque & form before going heavy)
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