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?