Don’t forget our Daniel’s Broiler event is tonight at 4 PM at the Bellevue location. All CFS members are welcome whether you have informed us of your attendance or not. Looking forward to seeing you all there and continuing to build the community aspect of this gym that makes it so special!
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What about water?
We talk a lot about food here at CFS, but not so much about water. How much should you drink? When should you drink it? Should it be filtered, bottled or neither? Check out my quick and easy guide to water basics to answer these questions.
Quantity- For health purposes, drink water naturally. Drink when you are thirsty and stop when you are satisfied. Over-consuming water challenges your kidneys and under-consuming it leaves you dehydrated.
Timing- Most of your water consumption should be done at times other than meal times. Water consumption during and around mealtimes dilutes the HCL in your stomach making digestion and thus nutrient absorption difficult.
Type- Tap water has, fluoride, chlorine and heavy metals which are all bad for your health. Most filtered waters have all the vital trace minerals removed. Bottled water is often just tap water in a bottle. Get this filter (be sure to get the optional fluoride filters too). It removes harmful elements and leaves mineral content in place.
Showers and Baths- You absorb more chlorine through your skin than you do through your digestive track. This filter will give you a chlorine free shower and this one will give you a chlorine free bath.
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
Post time to comments.
Filed under: Hero WODs | Tagged: Desforges | Leave a Comment »
My husband operates under the pretense that he’s too busy to make dinner (except for the two nights a week I put him into the rotation). What we always forget is that he’s really good at it! Tonight he’s bringing sexy back with our favorite chicken teriyaki recipe which we’ve forgotten all about. It’s back people!
1 tsp. honey
1/4 cup rice vinegar
1/4 cup wheat-free tamari soy sauce
4 garlic cloves
2 tablespoons fresh ginger
Coarse salt and ground pepper
8 bone-in, skin-on chicken thighs (about 3 pounds total, or a whole chicken)
Preheat oven to 475 degrees. In a food processor, mix garlic and peeled ginger until minced. In a large bowl, mix honey, vinegar, soy sauce, garlic, ginger, 1 tablespoon salt, and 1/2 teaspoon pepper. Add chicken and toss to coat. Transfer chicken and sauce to a baking dish.
Bake chicken, skin side up, basting occasionally with pan juices, until well browned and cooked through, 25 to 30 minutes, or if you’re scared your chicken isn’t done like we always are– up to 50 minutes. Serve chicken drizzled with pan juices.
This recipe goes well with: Roasted Carrots with Honey, Asian Carrot Slaw, and maybe a Mango-Lime Ricotta Parfaits? Need a refresher on cutting up a whole chicken, watch Casey’s video!
Leave me comments on husbands cooking!
Eat well, Friends,
AnnieS
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9 AM Class
Run 5k
Click here to check out your route. It is an “out and back” route. Shortly before you reach your turn around point you will pass through a gate. After that gate is 159th Pl SE, as you can see on the map, this is your turn around point. It is 2.5K out.
10 AM Yoga
Filed under: Uncategorized | Tagged: 5k | 17 Comments »
Paleo Flow Chart
Shawn passed on the flowchart above. Pretty hilarious and actually pretty informative.
Back Squat
1-1-1-1-1-1-1
Compare to here.
Filed under: Power Lifts | Tagged: back squat | 10 Comments »
AMRAP in 20 Minutes of:
5 Clean and Jerk (PC/PJ) 165#
10 KBS 53#
20 Deadlifts 165#
40 Double Unders.
Post rounds and partial rounds completed to comments.
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2012 The Year of the Push Up: Part 2
Great job to everyone on our 7 minute AMRAP with the new push up standard. Check out the picture above and watch the video for the new 2012 CFS push up standard and some explanation regarding push ups and the best way to do them.
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Post time to comments.
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2012- The Year of the Push up!
No, this is not a plank for goodness sake! Push ups are the most cheated exercise in CrossFit abroad…and in our gym! Ouch! Yeah I said it. I’m callin’ you out! This gym (read you guys) keeps a really high standard for movement. Your squats are deep, your chin is over the bar, your spine is neutral, you stand all the way up. Our push ups, however, still leave something to be desired. Come to class tomorrow to see the new push up standard for 2012 and possibly beyond. It WILL make them harder. You may need to scale more. Your Cindy score will suffer. But! We will be the most legit push up gym anywhere and you will be better for it. I wouldn’t do this if I didn’t think you could rise to the challenge. Oh yeah, coaches, we’re living up to the new standard too.
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
then…
AMRAP in 7 minutes of:
8 Push Ups
12 Broad Jumps (4′ jumps across the width of a floor mat)
Post rounds to comments.
Compare to here.
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Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
Post time to comments.
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There was a time I routinely made fun of Jeff Vale. Not because he does weird things (I’m still not sure if we ever heard the meaning of this). Not because he gave me this key to the gym. Rather for his constant talk about mayo! I’m not joking when I say there were days, maybe even weeks, where all we heard about was his homemade mayo…then turning it into Ranch Dressing. You get the picture. He’s blogged about it, I’ve blogged about his obsession but it seems the joke’s on this Coug! This week I had a hankering for that yummy broccoli salad with bacon, mayo, and raisins. You know the one in deli cases. So I thought, why not give it a shot! Thank goodness for my bible, The Primal Blueprint, it helped me figure it out.
1 pastured egg
2 tablespoons organic cider vinegar
1 teaspoon Dijon mustard
Dash of paprika
Pinch of sea salt
3/4 pure olive oil (EVOO will create a bitter taste if blended with an electric mixer)
Mix all the ingredients in a blender except for olive oil. Once all ingredients are incorporated, start drizzling in olive oil until you’ve reached your desired consistency. I’ve noticed the mayo does thicken as it cools. Also, be sure to use this within a week.
Leave me comments on mayonnaise! Love it, or hate it?
Eat well, Friends,
AnnieS
Filed under: Nutrition, Uncategorized | 8 Comments »
