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April 23rd, 2012

Posted on April 22, 2012 by thevales

The Weekend

Ok lets just do it. Lets just give it a name. Lets just call it The Weekend. It deserves some awe-inspiring name. This coming weekend at CFS will be one of the hugest weekends in our history.

We’ve got our first CFS challenge in probably like 3 years starting on Saturday. Billed as the 91 day challenge, it will give you three full months of motivation and inspiration. It is so huge that details cannot be disclosed until that morning at the beginning of the normal 9 AM class. You must be there if you are hoping to participate!

The following day marks RFC12. Quite possibly my favorite day of the year. The event begins at 3 PM at the gym. Bring your family and your favorite award-winning Real Food dish. Bring at least 20 copies of your recipe exactly as you prepared it so it can be analyzed for quality of ingredients and so people can take a copy home to use there. Please bring serving utensils as well. Due to the number of quality entries we are anticipating this year I have decided to break the voting into two categories, “Sweets” and “Non-Sweets.” Instead of 3 prizes there will now be a total of 6. The top three in each of the two categories will take home the hardware. You are not required to bring a dish to attend. Mostly, we want you there to enjoy the amazing community that is CFS, but if you are on the fence at all as to whether or not to bring a dish jump in with both feet. You’ll be glad you did…and you never know, you might win a prize! For more info on RFC 12 check out these blog posts here and here.

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 2012 CFS style Push-ups

Post rounds completed to comments.

Filed under: Uncategorized | 16 Comments »

Hemp Seed Porridge

Posted on April 21, 2012 by andreachristinestein

I wanted to start off this week’s post with as many ganga, chronic, mary jane, herb, and bud references the urban dictionary could provide, but it’s just not relevant.

Hemp has a bunch of misconceptions, let me demystify:  many people think hemp is the same as marijuana, however that’s false.  Marijuana is its cousin, a THC rich cousin.  All hemp bought in the US is exported, usually from Canada.  It’s illegal to grow hemp here for mainly two reasons.  Hemp competes with wood products and because of its family tree (the ganga cuz).

I’ve enjoyed this cereal this week.  I’m not entirely sure how hemp seeds fit into my lifestyle, but here’s Mark Sisson’s outlook.  I found this recipe on Eat the Cookie!  One of my favorite sites to get ideas from.

1 cup whole milk

1/4 cup hemp seeds, divided

1 tbsp flax-seed meal

1 tbsp almond butter

sprinkle of cinnamon & allspice

sprinkle of celtic sea salt

How tos:

Simmer on low milk, add half of the flax-seed meal, cinnamon, and half of the hemp seeds. Stir occasionally, cooking for 10 minutes.  Remove pan from the heat and stir in remaining ingredients.

Top with maple syrup and berries, if desired.

Is anyone else out there cooking with hemp?  I’d love to hear, leave me hemp comments.

Eat well, Friends,

AnnieS

Filed under: Uncategorized | 6 Comments »

April 21, 2012

Posted on April 21, 2012 by caseydarwinstein

I don’t know if anyone noticed but yesterday we had something on the order of 10 people PR’ing on their deadlift.  So clearly it pays to come to “PR Fridays” as they will now be forever known.  So next time you think “Its Friday, I’m going to relax and not workout”, you should remember that if you come on Friday you are 100% guaranteed* to PR on whatever workout we’re doing that day. – Casey

*Results may vary ;-) but you will definitely NOT PR if you don’t work out at all.

Running Fran

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.

Filed under: Uncategorized | 16 Comments »

April 20th, 2012

Posted on April 19, 2012 by thevales

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to here.

Filed under: Power Lifts | Tagged: | 15 Comments »

April 19th, 2012

Posted on April 18, 2012 by thevales

The Pistol

The pistol (one legged squat) is one of the most advanced movements we do. Before doing it as rx’d you MUST have the ankle, calf, and Achilles flexibility to keep your heel down throughout the whole range of motion. If you can’t, you must scale the movement. No ifs, ands or buts about it. You must also have the strength to control the descent enough that you are not “bouncing” off of the bottom. If you can’t, you must scale the movement. Some scaling options include, but are not limited to doing them on top of a box, sitting back onto a box, or using bands. If you are still developing a good squat with two legs then you should just do regular body weight squats with an appropriate number of reps. Choose wisely and have fun. The pistol has a lot to offer in terms of coordination, balance, flexibility and strength get the most out of it!

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Post time to comments.

Filed under: Uncategorized | 8 Comments »

April 18th, 2012

Posted on April 17, 2012 by thevales

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Compare to here.

Filed under: Uncategorized | 13 Comments »

April 17th, 2012

Posted on April 16, 2012 by thevales

Squat Snatch 1-1-1-1-1 reps

Post loads to comments.

Compare to here.

WOD Demo video [wmv] [mov] [HD mov]

then…

5 rounds for max reps of:

1 minutes Power Snatch

1 minute rest

Post reps completed to comments.

Filed under: Olympic Lifts | Tagged: | 9 Comments »

April 15th, 2012

Posted on April 15, 2012 by thevales

CFS Real Foodies…Help!

Help! I’m a real food newbie and I am scared of getting my clock cleaned by the Vale girls again this year at the Real Food Cookoff 2012 (RFC 12)! CFS real foodies, master chefs and culinary queens (and kings) we need you. This is your chance to help out some people who are trying to figure out how to cook real food. Post cooking tips, favorite resources and websites, and advice to comments. I expect to hear from a large variety of members.  We have some awesome cooks in this gym that NEVER comment on the blog. Lets change that today!

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Post time to comments.

WOD Demo video [wmv] [mov].

Filed under: Uncategorized | 14 Comments »

Chicken Salad

Posted on April 14, 2012 by andreachristinestein

Here’s my take on the deli case original, the chicken salad!  We, at the Stein house, have devoured this salad every time it’s made.  To me, the things that make this recipe are:  the toasted pecans, the rosemary, and if you roast your chicken in the most perfect way, in a cast iron pan, you get this carmelized coating on the bottom.  You home cooks know what I’m talking about.  Perfection!

2 organic free range chicken breasts, roasted and shredded (your choice to toss some skin in there or not.  Sometimes it bugs me when it turns moist & soft, instead of crispy right out of the oven)

3/4 – 1 cup homemade mayo (depending on how mayo-y you like it)

2 green onions, diced

1 organic celery stalk, diced thinly

1/2 cup craisins (look for ones that aren’t full of crazy sugars.  I found a good bag at the Co-op.  Grapes are also tasty)

1/2 cup chopped pecans, toasted

1 tablespoon poppy seeds

1 stalk organic rosemary, chopped

squeeze of half a lemon

s & p to taste

How tos (super easy):

Combine all ingredients in a bowl.  Stir to combine.  Chill before serving if you can wait, if not, no worries eat it now before your family does!

Leave me chicken salad comments.

Eat well, Friends,

AnnieS

Filed under: Nutrition, Uncategorized | 4 Comments »

April 14th, 2012

Posted on April 13, 2012 by John Pavlic

 As Rx’d Part 3?

Rx’d Part 1

Rx’d Part 2

So hopefully you have all enjoyed the last couple of weeks of workout programming.   I will be passing the WOD stick back to Jeff at the start of next week, but I will probably do some more programming for the gym in the future (if Jeff lets me :)  ).

You have all done a great job of scaling these last few weeks for the WODs that I programmed.  I feel like the interval style workouts (i.e. workouts with 1-3 minute rest between rounds) really teach you the benefit of scaling, because when you scale correctly your intensity varies less from round to round and you can continue to challenge yourself to push hard through each successive round.  On many of the workouts that I posted for the gym the last couple of weeks, I included notes with scaling recommendations.   Going forward, you may need to figure that out on your own for most workouts.   A couple of good guidelines for determining how to scale a workout are:

-  What weight can I use and still maintain good form for 80-90% of the reps that I will have do in the WOD?

-  How many of reps at the weight I am going to work with or of that bodyweight exercise (i.e. HSPUs for example) can I do without ‘burning out’ and having to take large 15-30 second rests (or longer) between reps?

- If I have any injuries or limitations, what should I scale to avoid making them worse?

When you look at a workout, take the above questions into consideration. Warm-up well when you come into class, practice the movements that will be in the workout for a few reps and then talk with your class’ coach if you need help with scaling.  We are always glad to help.  Our goals are always to make sure that you have a great workout, help you get as fit as possible while staying as injury free as possible and to help you become the best version of you that you can. - JP

WOD:

 2-3 person team WOD

With only one member working at a time, team members complete as many rounds and reps as possible in 10 minutes of:

5 Power Clean with 135/95 lb.
10 Push-Ups
20 Double-Unders

Rest exactly 5 minutes, and then…

With only one member working at a time, team members complete as many rounds and reps as possible in 10 minutes of:

5 thrusters with 95/65 lbs.
10 Pull-Ups
15 Box jumps (24″/20″)

‘Rules’
– Only one team member works at any time
– All the reps in a given movement must be completed before the team starts the next movement/exercise.
– No restrictions on which team member does what exercises or how many reps.

So you could have one team member do all the exercises in a round and then switch off at the end of each round, you could switch team members out atfter each exercise/movement is completed or you switch in the middle of an exercise and split up the reps for the exercises.  You could even switch back and forth in the middle of an exercise so that each team members does every other rep, which might help get you through exercises like pull-ups or push-ups faster.  It is up to you!  Use whatever strategy that you think will work best for your team.

Score is the total rounds + reps completed by the team for each AMRAP  (i.e. WOD #1: 5 rounds + 3 power cleans, WOD #2: 6 rounds + 5 pull-ups).

Filed under: Olympic Lifts | 11 Comments »

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