December 31 2010

Happy New Year Everyone!
How To Sleep Like A Viking in 2011
Taking Stock of 2011
Roast Chicken

Thursday December 30

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 KIDS
6:30 PM
7:30 PM

A Strong Start
How to Make An Atlas Stone
IronMind Videos
A Recipe because it has BACON!

Wednesday December 29

Class Times:
5:30 AM
7:00 AM
9:30 AM
4:00 KIDS
7:30 PM

In January we are looking to do another Paleo Whole 30 Challenge. Now is the time to change your life in 2011! If you are interested in taking part please drop  Carlos an e-mail at : SSJ2LOS@gmail.com
Whole 30- What is it?
The Kiddos can do it too..
Kiddo Manifesto

Low Thyroid Linked to Longevity
The Best Version of Us

Tuesday December 28

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 AM KIDS
6:30 PM
7:30 PM

3 Elements of Good Posture
Mastering Muscle Soreness
6 DIY Food Projects for 2011 ( I will be trying this as one of my 2011 goals!)
Vitamins A,D,K Who Cares? - Cod Liver Oil
Beware of Soy
M-WOD

Thursday December 23

Food Matters - If you have Netflix stream this or watch it online via their website for $4.95. This is what you get to do when you have the flu! They make several excellent points.

10 Tips For Staying On Track This Holiday Season
The Halting Deadlift
Tis The Season
Paleo Dish-Mains

Wednesday December 22

Class Times:
9:30 AM
3:45 KIDS
7:30 PM


Recipes For the Season
Clues to Neandertal Family Structure
Mobility WOD

Tuesday December 21, 2010

2 rounds
500 m row
15 ab mat situps
15 burpees
15 deadlifts
15 box jumps
15 kb swings
30 double unders

Tuesday December 21

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM


Calories,Fat or Carbs?
BMI: Why Body Mass Index Isn't the Best Measure of Health
French Onion Soup
Why Does Pain Hurt So Much?

Monday December 20

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 KIDS
7:30 PM


Warped Beauty Standards and Embracing The Buff
The Force Is With You!
Make Ahead Primal/Paleo Meals
The X-Factor

Sunday December 19

This Week In Paleo
Mobility WOD
Paleo Solution Podcast

Saturday December 18

The Marshmellow Test
Stress, Neurodegeneration and Individual Differences
Killer Stress*
Thyroid-Gut Connection


* If you have Netflix please go watch Stress: Portrait of a Killer by National Geographic.

Friday December 17

Class Times:
5:30 AM
7:00 AM
9:30 AM



How To Make Your Own Butter
This Week In Paleo Podcast
I Feel Really Healthy-Why Do I Need To Change The Way I Eat?
Shoulder Surgery? Take Care of Business!

12 Days of Crossfit

12 Days of Crossfit

Thursday, December 16, 2010

Thursday December 16

5:30 AM
9:30 AM
10:45 AM KIDS
11:30 AM Lifting
6:30 PM
7:30 PM

Crossfit: Forging Above Average Fitness
Homemade Coconut Ice Cream
Sugar Sends You Mad- Imagine That!
Inspiration
President Obama Signs Nutrition Bill

Wednesday December 15

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 PM
7:30 PM



Barbell Warm Up
Monday Musings from MDA
The Kitava Study
Whole 30 Summary

The Gym is dry and ready to go! OPEN THE ROAD!!

We appreciate everyones patience with our first "flood" of the year.  Let's hope it doesn't happen again.  As of today, 12.14.10 the gym is accessible, but the road closed signs are still up.  Walked the whole road and there was NO water over the road way! 

Here's the work out I did today:  "Annie" with squats. 50,40,30,20,10 squats to double unders 10:29
100 sit ups: 1:54 50 push ups 1:25

The work out on the board at the gym today: 
250 Sprint on the rower or 30 Double unders
Bench press - max rep- as heavy as you can
15 burpees

If the road isn't open by 7:30 pm tonight, park at the Tolt River Park and take a warm up run to the gym!  BE CAREFUL! 

PARTY! PARTY! PARTY! The Christmas kind that is.....

Alright Everyone!  This week end is the week end!  Tim and Rebecca are hosting the FIRST ANNUAL Sno Valley CrossFit Christmas PARTY!  It should be LOTS of fun for everyone! The party starts at 2:30 pm and goes until they kick us out! (8:30 pm) Rebecca has WARNED me to tell everyone to WEAR BOOTS if you are going to be outside.  The have a GREAT zip line.  So DRESS for the weather!  Here is the address:33401 NE 78th Street  Carnation, WA 98014

 Off of 203 (about a mile north of Carnation), turn onto NE 77th Street.
It curves around to the left.
Then take a right on NE 78th. It is a gravel road.
Follow it up the hill. We are the fifth address on the right.

PLEASE Bring your FAVORITE dish (PALEO??). 



Come down the long driveway and you will see the house and places to park.

Kettle Bells... Kettle Bells

Satuday, December 11, 2010

Dashing through the snow - Run 800m

Pull a one horse open sled - Sled pull

Oer the tires we go - Box jumps on tire

Jumping all the way - In and out / lateral jumps

Bells on rope tops ring - Ring that bell

Making spirits bright

Kettle Bells Kettle Bells - Alternating L and R swings

Squat clean all the way - KB squat cleans

Oh what fun it is to climb the rope this way - rope climb

Kettle Bells Kettle Bells - Wood chopper

Squat Swing all the way - Squat Swing

Oh what fun it is to walk around this way - Farmers Walk

Each class added a few extra jumps and meters to the farmers walk
Great job all!

Work out Choices for Friday

Work out #1                                     work out #2 (Courtesy of Eastside Strength & Conditioning)
45 squats                                            40 squats
35 KBS                                                30 box jumps
15 Burpees                                         20 sit ups
20 med ball cleans                             4 rounds for time
1 rope ascent
30 calorie row
25 push ups
40 sit ups

Hopefully, times are still up so we can post them. 

Thursday, December 9, 2010

Cindy
AMRAP
5 Pullups
10 Pushups
15 Squats

Rose - 16, Kristi - 16
Dana - 16, Adria - 18, Debbie -13, Andrea - 15, Kathryn - 15,
Tess - 16, Stacy - 16

Rose, Kristi and Debbie followed this up with a quick Annie workout. Great job ladies!

Wednesday, December 8, 2010

Push Press 5-5-5-5-5
21-15-9
Calorie Row
Pullups
Ground to Overhead

Tuesday, December 7, 2010

4 rounds
250m row
10 toes to hands or knees to chest on rope
15 over the bar burpees
20 renegade rows
20 double unders
15 med ball pushups
10 up and over the box jumps

5:30
Team 1 - Tim and Aaron 31:01
Team 2 - Rebecca, Corey and Steve 32:25

9:30
Team 1 - Dana, Kim and Mindie 43:49
Team 2 - Kathryn, Debbie and Andrea 49:35

7:30
Team 1 - Susan, Tom, Gregg and Stacy 44:00
Team 2 - Adria, Jason and Tess 33:33

Friday December 10

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 KIDS


Reminding you to sign up for K Starr!
For The Love Of Almonds!
Another Gift Guide but for the Paleo fanatic
The Muscle Up
Mobility WOD

Thursday December 9

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM


You Never Know If Today is The Day
The Carbohydrate Curve
The Mystery of Zomia
Sausage and Vegetable Stuffed Delicata

Wednesday December 8

Class Times:
5:30 AM
9:30 AM
7:30 PM


Fight or Flight, Fast or Feast
The Paleo Solution Episode 57
Five Survivors Keep Pearl Harbor Alive
Character

Tuesday December 7

Class Times:
5:30 AM
7:00 AM
9:30 AM
6:30 PM
7:30 PM


Christmas is almost here. Not sure what to get the Crossfitter in your life?

WOD Book
Any of Ripp's or Kilgore's Books
Speed Rope
Power Belt
Crossfit Swag
Paleo Solution
Lifting Shoes
Five Fingers
A Stocking Stuffer

Monday, December 6, 2010

WOD:
5 sets at maximum effort:

25 unbroken wallball
20 Hang Power Cleans (65#/95#)
15 KB Swings

2 min. rest between sets

Monday December 6

Class Times:
5:30 AM
7:00 AM
9:30 AM
7:30 PM


Loosen Your Neck and Run Faster
Caribbean Seafood Stew
Only You Can Prevent Inflammation
TED
Deadlift Prep
Robb Wolf is Dexter

Saturday December 4

How to use the Buddy Effect to Acheive Your Health Goals
Nightime Lights Linked to Depression
Controversy: Is Cancer Man Made?
Mobility WOD

Friday, December 3, 2010

Burp Up

1500 m row
50 burpees
100 double unders

Kristi-22:04, Tim-16:46, Rebecca-18:55
Corey-19:26, Rose-18:43, Steve-21:36 Dana-20:10
Debbie-21:57, Margaret-22:53

Stacy-13:53, Andrea M-23:00, Roberta-28:07, Tess 16:26

Friday Decemeber 3

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 KIDS

Overeating, Like Drug Use Rewards and Alters the Brain
Unstoppable
Paleo Solution Podacast Episode 56
Adaptation,Prioritization

Thursday, December 2, 2010

AMRAP 15 minutes

Lines

5 push press

10 pushups

15 box jumps

5 kb swings

5:30 class - Tim 6

9:30 class - Dana 5 Kathryn 5 Debbie 4 Janice 4

7:30 class mixed it up a bit with a game of baseball:

5 Girls vs 5 Boys

Offense

5 push press

10 pushups

15 boxjumps

5 kb swings

Defense

20 wall ball

20 cal row

20 double unders

20 ring rows

2 sled drags down and back

The boys were victorious.

Thursday December 2

Class Times:
5:30 AM
9:30 AM
10:45 AM
6:30 PM
7:30 PM


Scroll Down to Register for the Kelly Starrett Cert!
2010 Crossfit Games Highlights
Sprint Your Way to Victory – Part One
The Brain and Fear
Compoud that Blocks Sugar Pathway Slows Cancer Growth
Killer Stress
MWOD

Davis Allik age 10 1/2 Paleo Challenge Results:

Weight: 11/1 - 150.2 lbs. 12/1 - 141.6 lbs.

Waist: 11/1 - 32" 12/1 - 31"

Hip: 11/1 - 33 3/4" 12/1 - 31 1/2"

Davis was excited to start the 30 day challenge. This morning he said that he wants to continue eating this way "forever". He also requested the pizza lunch at school as his "cheat" each Thursday. Davis has made a lot of progress at Cross-fit kids classes. His favorite exercise is the sled pull.

Congratulation Davis on your hard work!

Welcome to December!

End of the 30 day Paleo Challenge! I posted part 1 and 2 on cheat meals. This Saturday we will do weigh ins and measurements again!

Class Times:
5:30 AM
7:00 AM
9:30 AM
11:30 AM
3:45 PM
7:30 PM

Are Hybrid Fruits and Veggies Healthy?
Budget Paleo
Eating Dirty Part 1
Eating Dirty Part 2
Iron Sharpens Iron
Mobility WOD

Tuesday November 30

Class Times:
5:30 AM
9:30 AM
10:45 KIDS
3:45 PM
6:30 PM ON RAMP
7:30 PM

8 Herbs and Spices You Should Get To Know
My Most Favorite Food Ever
Cream of Broccoli Chicken Soup
Mobility Wod

Monday November 29

Class Times:
5:30 AM
7:00 AM
9:30 AM
12:30 PM
7:30 PM


Resistance is Not Futile
Lord of the Rings
Debt and The Stress it Puts on Your Body
Are You a Carboholic? I know a few..
Mobility WOD

Sunday November 28

Handstand Progressions
Family Connection Boosts School Performance
10 Ways to Be A Better Crossfitter
A Hymn to The Lifestyle.

November 27

Don't forget tomorrow there is lifting at 9 AM. Also this is the final week of the paleo challenge? Is anyone still on board? How do you feel?

Wheat One-Liners
Leftover Turkey and Yam Hash with Sage
Animal Fats
Give Son The Gift Of Speech
Food Recipes
Mobility WOD

Pre Turkey Day!

Just a quick one, I've got to reheat everything and set everything up for our own Paleo Thanksgiving tonight at the Cruz household!
Holiday Ideas For Meatheads
A Few Good Reads
Mobility Wod
Healthy Whole Grains

Snow Valley CrossFit....Tuesday 11/23 6:30pm Beginner and 7:30pm class both ON!! Dress warm and in layers...Hope to see you!

Monday 112210

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 KIDS
11:30 Lifting
3:45 PM Kids
7:30 PM


Danny On His Bike Again (Badass!)
Siblings Share Genes But Rarely Personalities
Thai Chicken Soup
Local Harvest
Power Breakfast For One
Deadlift Progression
Mile High Club Hip Opener

Sunday 112110

More Thanksgiving Recipes
Steal This Meal: Part 3
Crispy Roasted Duck
More Thanksgiving

Non-Thanksgiving Related


'Lot Can Happen in 30 Days
What Caffeine Actually Does To Your Brain
Food Protein Allergy VS Food Chemical Intolerance
How to Avoid and Conquer Depression Part 1
Mobilize in Position of Death By Chair

Friday 111910

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 AM

Proper Hip Drive Yo
When Grok Lives With Korg
Deliberate Practice
Eat Wild
West Vally Beef in Duvall Grass-Fed, Naturally Raised
Mobility WOD

CrockPot Chicken

What you will need:


A Crock pot

1 lb chicken thighs

1 carton of chicken broth (I get mine at Trader Joe’s- the organic, gluten free broth)

1 head of cauliflower (In season at the moment- so check out the farmers market)

1 yellow or sweet onion

1 tbsp of rosemary (can always add more)

2 tsp of thyme leaves (can always add more)

Salt to taste



Cut up the cauliflower and place half into the crock pot. Lay the chicken thighs on top and season with the rosemary, thyme, and salt. Add the chopped onion and the rest of the cauliflower. Pour the carton of chicken broth over it all, and then set on low for 8 hrs. Enjoy!

111810

Class Times:
5:30 AM
7:00 AM
9:30 AM
6:30 PM
7:30 PM

Jen's Gone Paleo: A blog of delicous looking food
Grain Free Granola
The Importance of Journaling
Steal This Meal: Thanksgiving Part II
Mobility Cert 2/22
Desk Athlete Hip Rescue

111710

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 AM KIDS
11:30 AM
3:45 PM
7:30 PM


Whats Your Health Worth?
On the Top of My Christmas Wishlist! Wake n' And Bacon!
Think Crossfit is Too Hard?
On Being Coachable
100 Cool Facts About the Human Body
Mobility WOD

111610

Class Times:
9:30am Class

3:45p KIDS (age 7-15)/Carnation Elementary
6:30p
7:30p


It's Broke How Do I Fix It? Part 2
Steal This Meal: Thanksgiving Part 1
The Dirty Life: From City Girl to Hog Butcher
Low Carb Home Economics
New Shoulder Mob Zulu

111510

Class Times:
5:30 AM
9:30 AM
7:30 PM

Your Brain on Junk Food
Carrots! Every Which Way
Toys Banned From Happy Meals
Sundried Tomato Pesto Grilled Lamb
Unglue Your Sticks

111310 Saturday

Paleo Rodeo
Why Does Wheat Cause Arthritis?
For The Love of Nature

111210

Protect Your Scrotch
Coming Up: Paleo Solution Seminar Woodinville
Long Hard Road Outta Hell
Platform Courtesy
Transformations
Think Pink

Roasted Butternut squash

Serves 4 to 6


Roasted squash embodies the essence of winter meals, caramelized onions add a piquant touch, and fresh sage and dried cranberries dress it up for the holidays. A versatile side dish that complements anything from a weekday family dinner to a lavish holiday celebration. Ingredients with an asterisk (*) are available as Whole Foods Market Brands.



Ingredients

1 medium butternut squash

4 tablespoons extra-virgin olive oil*, divided

Sea salt and ground pepper

2 medium onions

2 tablespoons chopped sage

4 tablespoons dried cranberries or cherries



Method

Preheat oven to 375°F.



Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons of the olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.



Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. Serve immediately.



Nutrition

Per serving (about 9oz/247g-wt.): 210 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 240mg sodium, 29g total carbohydrate (6g dietary fiber, 9g sugar), 2g protein

Veterans Day

Class Times
5:30 AM
9:30 AM
6:30 PM
7:30 PM


Starting Your Morning With Reveille
West Point Glee Club
Haunting Notes of Veterans Day
Just A Couple Of Ways to Thank A Vet, if You Don't Know One
I Fought For You
Home At Last
Veterans Day
The Long Road Home
Taps

111010

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 PM
7:30 PM


My Gym Is Different Than Other Gyms
Next Month's Challenge!
146 Reasons Why Sugar is Runining Your Health
Tangy Italian Chicken in BACON- minus the butter!
Maybe
Arthur De Vany Interview
Mobility Wod
* I know this is for Tuesday but KStar doesn't update his blog early enough for my taste!

11910

Class Times:
5:30 AM
9:30 AM
10:45 AM KIDS
6:30 PM
7:30 PM


Breakfast: Eggs in a Daze
Ginger Crusted Baked Apples with Dates
This Is Your Life
Shepards Pie
Performance Menu
Lovin' the MWOD today

11810

Class Times:
5:30 AM
7:00 AM
9:30 AM
12:30 PM
3:45 PM KIDS
7:30 PM


Portland Here We Come!
Dmitriy Klokov 2010 Weightlifting World Championships
Bacon Mango Butternut Hash
Crossfit Cures Colds!
Deliberate Practice
Why Don't You Get One?
Its Broke How Do I Fix It? Part 1
Mobility WOD

11610

"Knowledge can be communicated, but not wisdom. One can find it, live it, be fortified by it, do wonders through it, but one cannot communicate and teach it."

- Herman Hesse

Remember Fort Hood
Cycling Aonach
If You Didn't Make it to The Lumberjack Today, Do This!
Unpacking A Mystery: Shoulder Pain
Marathon Running Appears to Damage the Heart
Darwin's Table: A Blog On Evolutionary Eating
Mobility WOD

11510

Class Times:
7:00 AM
9:30 AM
10:45 AM
11:30 AM

Progress? Progress!
The Primal Bedroom
What if its all been a BIG FAT LIE?
2010 SEALFIT Handbook
Crockpot Jambalaya
Food Matrix
Your Inside Psoas Bits

Paleo websites from Norcal Strength & Conditioning

I’m always playing around on the internet, looking for new, creative food ideas and I often come across some excellent food blogs. Here is a list of my favorites:




Everydaypaleo.com- Of course this one is first:)

Elanaspantry.com

Gavanmurphy.com

Nuttykitchen.com

http://www.heartofcooking.com/blog/

Nutritionize.net

Tastypaleo.com

Paleoplan.com

Feedmepaleo.blogspot.com

freecoconutrecipes.com

Primaleatingmoderntable.com

Paleodish.com

Marksdailyapple.com

Thehealthycookingcoach.com

whole9life.com



Take a look at them, and cook a new recipe this week!

11410

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM


The 4th Annual Low Carb Cruise!
Teaching Your Kids Good Habits
Giving Up Before Starting
Do Calories Count?
One Month Paleo Challenge
How Handy! Pills That Get Sick For You!
Quick,Simple Meal
The MWOD

11310

Class Times Today:
7:00 AM
9:30 AM
10:45 AM KIDS!
3:45 PM KIDS!
7:30 PM



Top Five Regrets of the Dying
Healthy High Schoolers
Science
Barefoot
Yum
MWod

11210

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM



Booze
Cosmopolitan Primal Girl
Exercise is the Ultimate antioxidant
How to Make Mustard
Evolution of YOU

Day 1 of Paleo Challenge

Class Times:
5:30 AM
7:00 AM
9:30 AM
12:30 PM
7:30 PM

11110
Can Skinny People Get Type 2 Diabetes?
This Saturday go out and watch!
Rosacea
Dinner
Snacks
MWOD
What Does it Mean?

Tuna (or chicken) Apple Salad

Scott Hagnas

2010-09-28



Time: 4 minutes



• 1 can chunk light tuna  ( I used chiken, can't stand cat food!)

• 1 medium carrot

• 1 small apple

• 5 macadamia nuts, chopped



Cut the apple into small wedges, then dice these wedges and add them to a bowl. Chop the carrot into the bowl, using the knife to "whittle" the carrot. (You won't need a cutting surface this way) Add the tuna. Top with the macadamia nuts.



Nutritional info: 1 serving at 20g carb, 25g prot, 15g fat

103110

No Class Today:
M-WOD


10 Ways Stress Makes you Fat and Diabetic
The ZAP workout
Breakfast
Lunch
Dinner
Top 10 Favorite Books

Paleo Challenge

For those of you who could not come down to the gym this morning for our meeting about the Paleo Challenge.  It was again, an informative talk on how we need to change the way we eat, sleep and play.

There is some information that Carlos and Stefanie printed out that is at the gym.  If you would like it, please feel free to take what you need.  We will be posting recipes, ideas,accountability and just some common sense on the blog.  Please check it out. Feel free to comment.  We need your ideas, thoughts and RECIPES!
This is for ALL of us....Thank you for those of you who have taken on the commitment.  You will notice that things will change, be patient with yourself. 

If you have any questions, please feel free to ask Carlos or myself.  We are here for you.

Let the GAMES BEGIN!

Progress

Today's Class Times:
7:00 A
9:30 A


102910
John Wooden on True Success
Know Your Fats
Ancient Dietary Wisdom for Tomorrow's Kids
Seafood Balls- These are super YUMMY!
Stocking a Paleo/Low Carb kitchen
The Four C's of Winning

Thursday 530 AM class

20 Back squats with weight.  Need to work on some form, but wow, you guys ROCK!

then 2- 500 meter sprints
Had some FAST times.  Nicely done earlier morning risers!

Today's Class Times
5:30 AM
9:30 AM
6:30 PM
7:30 PM

102810
Getting Started
Fruit and Veggie Storage
The Kiss Off
Recipes
The Paradox of Choice
You Can Do It Too!
FUZZ!

Joy Rings the Bell!

102710

Today's Class Times
9:30 AM
3:45 Kids Class
7:30 PM

5.0 Update
The Naked Factor and a Recipe!
Fish Oil Calculator
The Gift of Health
Hormone Replacement Therapy
M-WOD

Terry's 10

Terry's 10
10Rounds of:
1 clean and jerk
1 round of Cindy
-5 pullups
-10 pushups
-15 deep squats

After Party
30 Ab Mat Situps
20 Knees to Chest (floor)
10 Renegade Row
Max time plank

102610

Today's Class Times:
5:30 A
7:00 A
9:30 A
6:30 P-Beginner
7:30 P

102610
Choosing the Path Less-Traveled
Supplement Evaluation
A House Divided
For Those of You Who Still Need Lifting Shoes

102510

Class Times
7:00 AM Class
9:30 AM  Class
10:45 AM KIDS (age 3-6)
11:30 WeightLifting Class
3:45 PM KIDS (age 7-15)
7:30 PM Class

Get Real
Fiber Fallacies
Motivation!
Pot Roast
Women,Crossfit & Myths

Hi My Name is Fructose!

No classes today! Enjoy the day of rest but make sure you are getting in the M-Wod!
Plan Ahead and Mobilize Accordingly

Carlos wanted to make sure that everyone was reminded about the Paleo challenge that starts Monday, November 1. Since I know everyone is worried about having their picture taken, I wanted to let people know they have a choice: either have their picture put in a manila envelope to be put in a secret spot under lock and key where no one but you will be able to see it OR you can take the picture home with you and post in on your fridge or the bathroom mirror, wherever it keeps you motivated and from indulging in that pint of Ben and Jerry's. Pictures, taping and blood work turn in will take place Saturday, October 30. Pictures are optional, but if you are serious about doing the challenge please put aside your fears and have your picture taken.

102410
Agave Nectar-Good or Bad?
Sugar: The Bitter Truth
The craziest gymnastic skills ever
The Invitation

One for the Kiddos Saturday October 23

Today's Class Times:
8:30 AM
9:30 AM
10:30 AM

If you can't make it to the WOD today, do the M-WOD at home!
You'll be Hurtin'

Because we care about our awesome Crossfit Kids!
A Kid's Paleo Journey
Kids,Paleo and Nutrient Density
My Paleo Kid
Barefoot 3 Year Old

A break up letter to sugar. Pretty funny.

http://naturallyengineered.com/blog/a-break-up-letter-to-sugar/

We all can look this great at this age!
http://www.arthurdevany.com/


Check out Marks Daily Apple for some great articles and recipes:


http://www.marksdailyapple.com/

If you like the recipes he has online you should also go get the cookbook. Or you can just ask very nicely and I might be willing to let you borrow/look at my copy.

Finally a little excerpt I got from Lights Out, a book written by T.S. Wiley about how sleep and sugar affect us.

"Grand Canyon National Park, Ariz.(AP)--Park rangers are killing off more than two dozen mule deer that have become addicted to junk food left by visitors. Thirteen animals have been shot to death since early December. The Rangers plan to kill twelve more by the end of the week. The deer have been hooked on snack food and candy, losing their ability to digest vegetation. The chief of resource management for Grand Canyon Nation Park, David Haskell, called junk food " the crack cocaine of the deer world."They've become extremely poor health, almost starving to death," he said. Mr. Haskell said that the muscles of all the deer atrophied and that the animals are so tame that they walk right up to the rangers who shoot them.

“Brenton”

October 22th, 2010

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Where Did the Minute Go??

Complete for time:

100 Push press, (M:45#,W:35#)
-At the top of each minute do 4 knees to elbows
100 Jump squats
-At the top of each minute do 4 mountain climbers (each leg)
100 Anchored sit-ups
-At the top of each minute do 4 push-ups

Taken from Crossfit Balboa ala John Welbourne...

What’s a Deadlift?



Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.

Why do we Deadlift?

Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.

Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.

Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.
Setup for Deadlift.

Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly. Then grab the bar & Deadlift.

Foot Stance. stance should be slightly inside your shoulder with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Deadlifts.

Bar Position. Bar should pulled up tightly to your shins. Remember the position of your laces under the bar.

Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.

Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.

Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 1 thumb length off of the smooth center.

Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands.

Straight Arms. Deadlifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Now…Pull!


And as promised another website that I frequent for paleo goodness.

Everydaypaleo.com is run by a trainer out of NorCal Strength and Conditioning ( Robb Wolf's gym), who is a mother of 3 and has brought her whole family aboard. She even gets the kid's involved with the cooking.

Lastly, if you haven't checked it out for those of you who are so so stiff and inflexible take 10 mins out of your day...even while you watch tv to go visit Kelly Starrett at the mobility wod.

mobilitywod.blogspot.com/

fun little blogs

interesting post about magnesium:

http://evolutionarypsychiatry.blogspot.com/2010/09/magnesium.html

for the hungy people out there I will start posting some blogs that usually have good eats. I'll start it out with two things first is a shopping guide ala robb wolf.
http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
and another website that actually takes the meal of the day from varied websites..paleo of course
http://www.thefoodee.com/blog/

So if you haven't seen the board in the gym here is the lowdown for how I'm trying to get the whole challenge going. As far as things go this is mostly for those of you who haven't gotten in the groove of things and are still eating the delicious yet horrible grain and his buddies dairy and legumes. This is not say that all you others that follow the diet can still enter and try your best to go for the win.

Anyway, to help entice some of you there there will be a 10$ buy in. This will go towards a money pot that certain winners will get at the end of the challenge. Along with the money the 1st prize winner will also be receiving the grand prize of a free month membership.

So the rules will basically be each person will log their food, sleep and workouts for a month.
                   (Abiding strictly to the no grains, dairy or legumes theory. Along with that I may need to throw in another monkey wrench. No sugar...!!!! oh no...yes, no sugar of any kind(unless their are accompanied by fiber, i.e. fruit), that means agave and all its other buddies. Why? believe it or not sugar substitutes and even their low glycemic buddies may still neurologically give the same signals in your body.)
To track your progress I will also have everyone do a tape test, a scaled weight and a beginning picture. For those of you wanting to go the extra mile have a battery of blood tests that you can also track to see how the diet is helping you. On the performance side of things everyone will also pick one wod and strength workout they want to improve on.
Finally I will have a nutrition class on the sat of the 30th to give everyone a little walkthrough about the whys and hows of the whole paleo journey.

Will it be hard? yes , probably....sugar and grains are a drug and for the most part people are severely addicted.
What if I'm thin, will it help? If you think grains don't do anything try a month without then go back, see how you feel.
But eating this way is boring and bland. Only if your not willing to learn to cook a little. If its not tasty your really not trying ,ask mike and jenny and stef how my cooking tastes. It's not that hard, I'll thrown in some recipes.

I want to stress the fact that looking good isn't the only important thing when looking at your health you might look healthy and fine but your blood levels might be horrible. There are such things as skinny diabetics!! Also if weight loss is the big goal working out will help, but its not going to be the main factor and shedding those extra pounds.

In the meantime if you want to get more information, feel free to email me. Ssj2los@gmail.com or check out Robb Wolf's hilarious and informative The Paleo Solution.

So there you have it earn a free month of crossfit, win some money, lose some weight and probably feel better then you ever have, and all it will cost you is a month of not eating dessert. So go out prove me wrong try it for 30 days and see if you don't feel any better.

Carlos

Endurance work out. From the CrossFit Journal

A CrossFitter, an endurance runner and a triathlete sat in a bar drinking and telling stories about the hardest workout they’ve ever done—the one they never wanted to do again. The endurance runner started.

“Endurance running is the toughest sport there is. For one workout, I ran a hundred miles through the desert with only a bottle of water. Twice, I was bitten by rattlesnake. That’s the workout I never want to repeat.”

The triathlete wasn’t impressed. “That’s nothing. I once did a double Ironman workout—a five-mile swim, 250-mile bike and two marathons. It took two days and I lost one of my testicles when it snapped off during the second half of the bike ride. I never, ever want to have a workout like that again.”
They both turned to the CrossFitter who had remained silent the entire time.

So,” asked the endurance runner, “If you had to choose, what CrossFit workout is so painful, so difficult that you never, ever want to do it again?”

The CrossFitter considered this for a second.
“Pretty much all of them,” she answered

Paleo Challenge

Here's your chance. Are you tired of being sick and tired? Want to know what to eat? Want to be healthy, full of energy and sleep better?  Sno Valley CrossFit is holding  a Paleo Challenge. The buy in is $10. Have accountability with a group of people, share recipes, share gripes and eat good food! 

We need you to commit by October 25. Sign up at the "box" on the chalkboard. Let's get it going!

How has CrossFit ruined my life

Why CrossFit Ruined My Life:  From CrossFit Flagstaff


Dedicated to Greg Glassman, the man that ruined my life.



My WHOLE life I searched for a fitness that I couldn’t explain. I was always active, always “healthy”. I was a vegetarian for 16 years, because it was “healthy”. I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle. Then I found CrossFit and my life will never be the same....



Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal). Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low. I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?



Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow.



Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.



Because of CrossFit, I will never be alone. There will always be friends I should spend time with, athletes I need train and new people I want to get to know.



Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes. Put me in yoga pants and I’ll knock your socks off. Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated. My wardrobe will forever consist of 90% t’shirts.



Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. CrossFit.com will be the first site I look at every morning and the last before bed. Why am I mesmerized by people working out. Damn you CrossFit.



Because of CrossFit, my hands will never be soft and silky. They will forever remain rough and coarse. They have become hands of capacity and are not for looks or ginger caressing.



Because of CrossFit, I will never be able to separate my health and fitness again. They will always be joined as one, interlocked in an intimate marriage of understanding. I have no excuses.



Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)!



Because of CrossFit, I will never be satisfied with my fitness. There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!



Has CrossFit ruined your life?

Pumpkin Muffins

These are good.  Stacy, I think you should "Mess" with this a little though.  Just a "touch" dry and not a whole lot of pumpkin flavor

1/2 c almond flour (I added another 1-2T to make it a bit thicker)


1 t baking powder

1 t baking soda

1 c canned pumpkin (I used TJ’s Organic Pumpkin)

1 banana

1 c dates

4 t cinnamon

1/4 t cloves

1/4 t allspice

3 eggs

1 t vanilla

2 T almond butter



1. Preheat oven to 375 and line muffin tray with 18 muffin cups.

2. Mix almond flour, baking powder, and baking soda. Set aside.

3. In a food processor, combine the remaining ingredients and puree.

4. Transfer into a bowl and stir in almond flour mixture.

5. Spoon into muffin cups until 1/2 full.

6. Bake 18 min or until toothpick comes out clean. Cool on rack for 20 minutes

Crazy Fran!

Way to smoke a brutal workout!

STRUNG OUT, UPSIDE DOWN and BACKWARDS FRAN

1200m run

9 pullups

9 thrusters

800m run

15 pullups

15 thrusters

400m run

21 pullups

21 thrusters

What did the steel toe work boots add for weight Gregg?

Stuffed Squash recipe

Check out this recipe on the Crossfit LA website. It looks and sounds delicious. I'm going to try it this week!

http://www.crossfitla.com/cms/index.php/Nutrition/comments/stuffed_sweet_dumpling_squash/

Here is a fantastic dinner that is really easy and the whole family will love. It is originally from the Primal Blueprint Cookbook and I took it and adapted it from Elanaspantry.com

Green Chili Turkey Burgers with Guacamole in Lettuce Wraps

2 medium-large fresh peppers, diced or 2 (4 oz.) cans diced green chiles
2 pounds ground turkey, (separated into equal parts or 2/3 to 1/3 if you have picky kids)
1 cup cilantro, finely chopped (optional)
½ cup onion, finely chopped
3 teaspoons cumin
1 1/2 teaspoons chili powder
1 teaspoon celtic sea salt

1. In a medium sized bowl mix diced chiles with turkey,most of the cilantro (if using), 1/3 cup of the onion, cumin, chili powder and salt
2. In another mixing bowl, mix the other 1/3 of the turkey, the rest of the onion, a little cilantro and a couple pinches of salt. (this one is for the kids because mine wouldn't touch the first one)
   
3. Form into burgers and grill
4. Serve with guacamole and lettuce wraps
5. For the kids, I put some cheese on top and served them on their favorite sandwich bread (with crusts cut off). They scarfed!!

Guacamole


1/3 onion, diced
1 jalapeno, diced
2 ripe avocados, peeled, seeded and chopped
1/4 cup cilantro, chopped
juice of 1 lemon
1/4 tsp. celtic sea salt

1. In a small bowl, mix all ingredients together and serve with turkey burgers.

Terry's Birthday WOD

Happy Birthday Terry! You Rock!

What Happened?

What Happened?

Oh

My

I see

Thanks Jenny!

The Workout

Picnic pics

Picnic

Thanks for everyone for coming on out to Lake Marcel to enjoy a beautiful day and eat some great food.  Thanks to Mike Linder and Tommy Vondra for BBQ ing up some great burgers and dogs!  A good time was had by all.  The kids tried to catch fish with corn cobs tied to sticks!  Pretty entertaining to watch.  What a great community we belong to!  Next year Greg says we need to do a work out BEFORE we eat.....could be fun!  Pictures to follow!

Simple, Perfect Paleo Chili

This chili was a huge hit at my house! I couldn't stop eating it! It's really easy, but give yourself an hour or so to let it simmer and the flavor develop!

2 garlic cloves, chopped
2 pounds ground beef or turkey or chicken (or any combo)
1 onion, diced
1 bell pepper, diced
1-2 jalapenos, diced (optional)
1 teaspoon oregano
1 Tablespoon ground cumin
1/4 teaspoon cayenne pepper (optional)
2 Tablespoons chili powder
1 48-ounce can crushed tomatoes (you can also use tomato sauce or diced tomatoes)
1 Tbsp. olive oil
Salt and pepper

1. Heat oil in a dutch oven or other large pot over high heat

2. Add the onion and bell pepper and saute until starting to brown. Add the garlic and saute for about 1 min. being careful to not let it burn.

3. Add the meat and cook until brown. Season with salt and pepper.

4. Drain off some of the excess fat.

5. Pour in the tomatoes and stir.

6. Add the spices and a little more salt and pepper.

7. Cover and reduce heat to low. Simmer for about 45 min. to 1 hour, stirring occasionally. If it becomes too dry, add water a little at a time until you get your desired consistency.

8. Adjust seasonings and serve...hoping to have leftovers for lunch tomorrow!

P.S. I served this over oven roasted spagetti squash. Yum! Yum

Happy Day Jenny!

HAPPY BIRTHDAY JENNY!!!

(Yummy cake Stacy)

Arrrgh! It was a tough one matey!

Remember wenches to subtract the lads row time from your total time.

That was some heavy treasure to run back to the ship.

Many thanks Captain Terry! Way to move the crew!

Grilled Flank Steak with Pineapple Salsa

Grilled Flank Steak with Pineapple Salsa




Here is a quick and easy dinner that you can make right on the grill.



Ingredients

1 lb flank steak, preferably grassfed

2 tsp olive oil

1 tsp chipotle powder

4 slices of pineapple or pineapple rings

1 1/4 C chopped red bell peppers

1/2 C chopped red onion

1/4 C chopped cilantro

2 Tbsp lime juice

Instructions

Prepare the grill. (you can broil this in a pan as well)

mix oil and chipotle powder in a small dish.

Brush onto both sides of the steak, then grill for around 5 minutes on one side. (or 3 minutes under the broiler)

Flip and continue to grill for around 3 minutes more. (or about 2 minutes under the broiler)

Remove to a plate and cover for 10 minutes.

Grill the pineapple rings for 2-3 minutes per side.

Cute the pineapple into small chunks and place in a bowl.

Add the remaining ingredients.

Slice the steak thinly, serve with the salsa.

Serves 4

Community and Friends

With the passing of one of the firefighters I work with, which was TOTALLY unexpected, it has caused me to reflect on my life and the people who are in my life. 

I know that we have all heard," we never know how long we have here, tell people you love them."  Well, guess what people, I love you all and my life is so much richer because of each and every one of you. 

It is always interesting to me what brings people to CrossFit.  I know I started because I just knew there was something better out there for me to be a fitter person.  I have always strived for the physical part, little did I know that the emotional, mental, suffering, determination and anger would also be a part of this.  While I have grown stronger physically, I am amazed at how I have grown in all those other areas.  And to be able to watch all of you go through the changes you have all gone through!  And I started CrossFit to get fit!  Not only do I get the "pleasure" of pushing each and every one of you to a level you never thought possible, you've each pushed me to a level I never thought possible.  We are so fortunate at our "Humble little box" that we are all able to push each other and there are no hard feelings. 

I just can't say Thank you enough to all of you, for your support, you friendship and your humor.  I so look forward each day to coming into SVCF and working with all of you. 

So one question......Why did you start CrossFit?  What changes have you seen?

Thank you!

Jenny

08/05/10 WOD

Great job everyone! Brutal workout Jenny - Especially with an after party of 100 double unders for time.

Aaron had his own workout today and really crusied through. Well done.