John has been CrossFitting for a couple years and had yet to conquer the Muscle Up. In the past couple months since he came to CFS he has a had a renewed focus on nutrition and has also felt the power of the CFS community spurring him on to greater fitness. These two new elements incorporated into his training are what John credits with many of his recent PRs and milestones. I think it might have something to do with his hard work too! Nice work John and thanks for being such a positive part of our community. Post thoughts on how pretty John’s Muscle Ups are to comments.
All Classes
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Not only do our CFS teens tear it up during WODs, they’re also on board with Paleo eating! Shyanne posted a dessert she created last week, but I wanted to make sure everyone saw it. She claims it tastes just like Anthony’s fruit dip during Sunday brunch, but the way her dad was freaking out about it– I know it’s better. I doubt they’re using the best ingredients as we can when we make ours. I also would bet they’re not using as little sweetener as Shyanne used in hers. To quote Jeff Vale, “You rock girl!”
Yogurt fruit dip:
Mix plain greek yogurt (7g of carbs) and fold it into heavy whipped cream and about a table-spoon of honey mixed in or to taste.
Don’t you wish your parents taught you to eat high quality foods as a teen that developed into healthy eating habits today? Unfortunately I was 35 until I finally saw the light.
Any other teen, let me know recipes you’ve made that you’ve liked I’d be happy to publish them for you.
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
“Luce“
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Kafe Neo is located in the heart of the Mill Creek Town Center just south of Azul (another CFS favorite restaurant). It has sister restaurants in Marysville and Edmonds. 2T and I have walked right by this restaurant numerous times en route to pound some carne asada at Azul and really never gave it a second thought. After many recent positive recommendations we decided to give it a try. At first glance the menu was semi-Paleo friendly, but most of the dishes contained various kinds of cheeses not pleasing to the hardcore Paleo-ivore. However, for those of us with a more liberal “real foods” approach to nutrition it was 2 legit 2 quit! Many appetizers and main dishes based on meats, vegetables, feta cheese and quality sauces. For an appetizer we chose the Stuffed Piquillo Peppers. They were delicious mini-red peppers stuffed with lamb and feta and covered in romesco sauce (a red sauce with a roasted pepper base). The main dishes we chose were the Charbroiled Tri-tip with veggies and Charmoula (a sauce made with olive oil, balsamic vinegar and spices), and the Gyro Salad with Tzaziki sauce. Both were excellent low carb, “real food” options as long as you avoided the potatoes with the Tri-tip (to be honest they were worth avoiding) and the soft, warm, fluffy pita bread that came on the side of the salad (not so easy to avoid). We each had a glass of the house red wine, a sensible cheat, that was quite good. Last but not least was dessert, a not so sensible cheat, but hey we have 4 kids and we may not get anyone to watch the herd again soon so why not live it up, right? We chose the Chocolate Krinkle Sundae and some other Greek sweet bread thingy. Both were pretty good, but the best part about their desserts is that they are $2 each and more like sample size, making them easy on the pocket-book and slightly easier on the body composition.The whole bill including, an appetizer, two glasses of wine, two main dishes and two mini-desserts came to about $60. Not bad at all considering the quality of the food.
Altogether I would give this restaurant a two thumbs up with a 360 burpee box jump and double body-weight thruster on top for their generously sized, fresh, tasty, “real food” dinner and appetizer choices, small affordable desserts, reasonable prices and very few items that needed to be avoided. So the next time you are looking for a good dinner that won’t leave you feeling fat in the waistline and skinny in the pocketbook check out Kafe Neo.
Jim likes sushi, but wants to be ripped…what to do?
Most of you have noticed the diminishing waistline and expanding work capacity that Jim has been bringing to the gym as of late. Yeah, he is really starting to hit his stride and it is fun to watch. Rxing WODs, full range of motion handstand push ups and the list goes on and on. So what’s the deal? He’s eating a real food diet and specifically watching his carbs to speed the leaning out process. We all have our favorite foods that are specifically not real foods or don’t fit into low-ish carb lifestyle. For Jim that food was sushi. That blasted white rice just doesn’t cut it! Jim told his favorite sushi chef at the Tokyohouse Japanese Restaurant in Smokey Point (I believe they have a sister restaurant on Everett Mall Way) about his dilemma and the creation above, called a Trainer Roll, was the answer. I believe the meat is crab and tuna and it is wrapped in cucumber and flavored with hot sauce and caviar. Now that is some totally legit sushi! Now Jim can have his sushi and eat it too! Way to be creative Jim. Thanks for sharing. Keep up the good work.
Complete as many rounds in 15 minutes as you can of:
115# Push jerk, 5 reps
7 Box jumps, 30 inch box
The quote above is taken directly from Greg Glassman’s (founder and CEO of CrossFit) Fitness in 100 Words. It is one of the best fitness writings I have ever read. It lays the groundwork for what we do daily in the gym. Many of our WODs are under 30 minutes and most of them in the 10-20 minute range. Rarely, if ever, do we go over an hour. Some people have asked or are at least thinking, “Is that really enough?” According to Glassman, it is. Intensity is the key. Your body is forced to respond more positively and in a greater capacity to intensity than to volume. Short intense WODs allow us to affect our anaerobic capacity which has the duel impact of increasing aerobic capacity and increasing muscle mass at the same time. We respond hormonally in a positive manner to intense WODs as well, with increased testosterone, the hormone that keeps us young, increases fat burning capability and sustains and increases muscle mass. Short intense WODs increase metabolism as well. It is believed that metabolic rate can be increased for up to 24 hours after a high intensity WOD. More volume will not necessarily give you more of these same results, in fact it can do the opposite. Doing two WODs a day regularly, only leads to decreased intensity in one or both WODs. It also leads to over training which will leave you broken and less fit. Extra long distance running isn’t the answer either. It only serves to burn muscle. More volume can also lead to hormone imbalance in the negative direction by increasing cortisol, a stress hormone, and decreasing relative testosterone.
To avoid these and other problems, come in, warm up well, hit the WOD with as much intensity as you can muster while still maintaining proper form and technique, take part in our stretching and recovery at the end of the WOD and go home in an hour, happy and feeling successful. The short intense WODs that are the bread and butter of The Program we have chosen are enough for you to obtain your goals. This same formula has created the fittest people on the planet. If it is good enough for them, it is good enough for us. So take that quote to heart, keep things short, intense and fun. You will undoubtedly enjoy the benefits both mentally and physically.
5:30 AM Class
Happy rest day!
9:15 AM and 5:15 PM Classes
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats
CrossFit recommends eating meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Eat in quantities that fuel athletic performance, but not in excess that would promote unhealthy weight gain. This is the basis for a healthy diet. There are tweaks that can be made and foods that can be added to this to enhance the nutrient value of the diet and dial in performance, but this is the basis. It is the primary fuel for most every top CrossFit athlete worldwide. Fuel is a huge part of being a top level CrossFitter or even getting the most out of your personal potential. It is also an instrumental part of The Program without eating a “real foods” diet you are not totally buying into what we are selling. Get the most out of your body, feel better and live a healthier life – fuel well.
5:30 AM Class
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats
Joyce, this one’s for you! If you ever have more zucchini than you know what to do with, give them to me and I’ll make you these muffins! People, this is no joke when I say these muffins are the bomb!
4 cups almond flour
1 teaspoon baking soda
2 teaspoons cinnamon
1/4 teaspoon salt
3 small-medium sized zucchini, shredded
3 eggs, beaten well
1/4 cup honey
1/4 cup melted butter (half a stick or 4 tblsp.)
1. Combine the dry ingredients (flour, baking soda, cinammon, salt).
2. Add the shredded zucchini and set aside.
3. Beat the eggs, add the honey and melted butter and beat a little more.
4. Add the liquid mixture to the dry and mix thoroughly.
5. Spoon into lined muffin tins and bake in 350 F oven for about 25 minutes, or until just firm.
Changes made by Annie S: the original recipe called for 1/2 cup of honey. I found 1/4 cup was plenty. Also, you may notice some little brown muffins, no they’re not overcooked. After I made 12 of the above recipe, I put in 1 Tbs. cocoa powder into the dough. I mixed it all together and stuck them into tiny little muffin tins. I’m not sure which I liked better– they are both awesome!
Eat well, Friends (and make this recipe this week),
Andrea
Don’t forget to attend the CrossFit All In open house Saturday, August 21st at 10:30 AM. It should be a great time to check out their new space, hang with some fellow CrossFitters and get in a great WOD. See you there!
