Whats up Crossfitters,
As you know, a lot of people are leaving us this month and next month (Jenny, Lance, etc..) and I hope to see some big classes to give these guys a great send off. They have been here for a long time and its sad to see them go.
On a funnier side of things, please check this out:
Just a little show of how Crossfit is SPREADING AND FAST!!! Charles Barkley is not the first public figure to give Crossfit a shout but its probably one of the best videos you are going to find! If you find another, please let me know so I can post it! I love showing examples of our Crossfit is spreading to all different areas, including retired basketball greats!
Primal Fitness Advice: REST!!!!! Back when our Primal ancestors did NOT have alarm clocks, they fell asleep with the sunset and woke with the sun rise! Now I understand this is nearly impossible for most working individuals, but it gives you an idea of how our bodies are programmed to rest. Block your time accordingly to get adequate sleep, keep cortisol (stress) levels down, allow the body to recovery, and who doesn't love that feeling of waking up KNOWING you got just the right amount of sleep?!
Primal Recipe Of the Day: My Own Paleo Chili!
1-2 lbs of Beef, Chicken, Ground Bison, or Deer (Haven't tried it with anything else)
2-4 Cups of Chopped or Crushed Tomatoes
2-3 Sliced Green/Yellow/Red Peppers
1/4-1/2 Cup Sliced Jalapeno's
Salt Free Chili Seasoning ( Hyvee Has some Good Ones)
If you want more substance, add diced celery.
Take out the Jalapenos if you aren't a spicy person.
Cook the meat in a large skillet adding a few general seasonings (Salt, Pepper, Garlic Salt maybe, onion powder, etc...)
Add all ingredients to a large cooking pot or crock pot and stir so the chili seasoning can mix evenly with all of the meat and veggies. The longer it sits, the better it will taste!
WOD: 4 Rounds of....
Run 400m
10 Front Squat
10 Burpees
Hybrid: DE Front Squat 10x2
WOD: 5 Rounds Each for Time ( 2 Min Rest Intervals)
5 Hang Squat Cleans
8 Box Jumps
12 T2B
Monday, May 9, 2011
Friday, May 6, 2011
New Testimonials and Such for the Site, a Good WOD, and a Weekend to Look Forward To!
How is everyone doing? This week has been a good one as far as WOD's go and I hope you guys are taking it in stride. Anyone tried out the recipes? I would love to hear how you liked them!
WOD: 21-15-9
Deadlift
HSPU
Hybrid: Power Cleans and Jerks
5x3
3x2
AMRep in 5 Min:
1/2 BW Power Clean and Jerk
WOD: 21-15-9
Deadlift
HSPU
Hybrid: Power Cleans and Jerks
5x3
3x2
AMRep in 5 Min:
1/2 BW Power Clean and Jerk
Thursday, May 5, 2011
Active Rest Day, Hybrid Max Out, New Primal Recipe......YEA!!!
Come on in and try some gymnastics movements at our active rest day!
Hybrid, you have a max effort today! Give it your best!
New Recipe: Cinnamon Walnut Crackers....(30 Minute Snack)
You will need:
2 cups walnuts
1 teaspoon baking soda
1/4 teaspoon salt
3 teaspoons cinnamon
2 tablespoons melted butter (The good kind!)
1 tablespoon honey
1 tablespoon water
Preheat oven to 375...
In a food processor or blender, pulse walnuts, baking soda, salt and cinnamon until powdery, about 40 seconds. Either in the blender/processor or in a separate bowl, add butter, honey and water and mix until a smooth paste forms.
Cover a cookie sheet with parchment paper. Using a rubber spatula, gently smear the batter, which will be sticky and wet, onto the parchment paper. Try to form a rectangle that is roughly 11 inches by 8 inches.
Bake 12-15 minutes until firm and browned, but not burnt.
Remove from oven and let cool completely before using a knife to cut into 12 crackers.
ENJOY!!!
Hybrid, you have a max effort today! Give it your best!
New Recipe: Cinnamon Walnut Crackers....(30 Minute Snack)
You will need:
2 cups walnuts
1 teaspoon baking soda
1/4 teaspoon salt
3 teaspoons cinnamon
2 tablespoons melted butter (The good kind!)
1 tablespoon honey
1 tablespoon water
Preheat oven to 375...
In a food processor or blender, pulse walnuts, baking soda, salt and cinnamon until powdery, about 40 seconds. Either in the blender/processor or in a separate bowl, add butter, honey and water and mix until a smooth paste forms.
Cover a cookie sheet with parchment paper. Using a rubber spatula, gently smear the batter, which will be sticky and wet, onto the parchment paper. Try to form a rectangle that is roughly 11 inches by 8 inches.
Bake 12-15 minutes until firm and browned, but not burnt.
Remove from oven and let cool completely before using a knife to cut into 12 crackers.
ENJOY!!!
Wednesday, May 4, 2011
New Recipe, WOD, and Piece of Primal Advice....
Recipe: Breakfast Burrito
You will need:
- 4 eggs, whites and yokes seperated
- 1/2 Onion, finely chopped
- 1-2 Tomatoes, finely chopped
- 1/4 Cup canned diced green chilies
- 1 red pepper cut into strips
- 1/4 cup finely chopped cilantro
- 1/2 cup cooked meat (try steak, ground beef or chicken)
- 1 avocado, cut into wedges or small chunks
- hot sauce or salsa (optional)
Whisk the egg whites.
Warm a lightly oiled 10-inch skillet. Pour half the egg whites in the pan, swirling the pan around so the whites spread thinly and evenly. After about 30 seconds, put a lid on the pan and cook 1 minute or more. Use a rubber spatula to loosen and slide the egg white "tortilla" onto a plate. Repeat once more with the remaining whites.
In the same pan, saute' onions with oil for one minute then add tomato, green chiles, red pepper, cilantro and meat.
Whisk egg yolks and pour into the pan, mixing into a scramble with the other ingredients.
Add avocado at the very end then spoon half a filing onto each egg white. Roll the egg whites up into burritos and serve (with or without sauce/salsa)
ENJOY!!!!
WOD: 5 Rounds
30 Sit-Ups
20 HR Push-Ups
30 Double-Unders
Primal Advice: "Play" is one of the most critical things you can do! Keeps stress down, keeps you active, and lets you enjoy things outside of your normal routine! Go out and play!!!
You will need:
- 4 eggs, whites and yokes seperated
- 1/2 Onion, finely chopped
- 1-2 Tomatoes, finely chopped
- 1/4 Cup canned diced green chilies
- 1 red pepper cut into strips
- 1/4 cup finely chopped cilantro
- 1/2 cup cooked meat (try steak, ground beef or chicken)
- 1 avocado, cut into wedges or small chunks
- hot sauce or salsa (optional)
Whisk the egg whites.
Warm a lightly oiled 10-inch skillet. Pour half the egg whites in the pan, swirling the pan around so the whites spread thinly and evenly. After about 30 seconds, put a lid on the pan and cook 1 minute or more. Use a rubber spatula to loosen and slide the egg white "tortilla" onto a plate. Repeat once more with the remaining whites.
In the same pan, saute' onions with oil for one minute then add tomato, green chiles, red pepper, cilantro and meat.
Whisk egg yolks and pour into the pan, mixing into a scramble with the other ingredients.
Add avocado at the very end then spoon half a filing onto each egg white. Roll the egg whites up into burritos and serve (with or without sauce/salsa)
ENJOY!!!!
WOD: 5 Rounds
30 Sit-Ups
20 HR Push-Ups
30 Double-Unders
Primal Advice: "Play" is one of the most critical things you can do! Keeps stress down, keeps you active, and lets you enjoy things outside of your normal routine! Go out and play!!!
Tuesday, May 3, 2011
A little Mainsite WOD and a few new pleasantries from Primal Blueprint....
Hello Crossfitters,
I hope to see everyone in the box today for a kick-ass Mainsite inspired WOD. Also, as many know I went to a Primal Accelerated Success Training seminar with The Primal Blueprint Guru himself, Mark Sisson. Along with Marks charm, he gave us all a huge amount of knowledge and resources which I will be slowly sharing with all of you.
Primal Tip of the Day: Get to know the butcher at your grocery store. I'm not talking about the deli guy at Wal-Mart, but real butchers. In Columbia, I know Hyvee and Schnucks have individuals who a decently knowledgeable with their meats. This way, you can learn more about specials, different cuts, where your meat comes from, and what goes into the processing of it.
Primal Recipe of the Day: Espresso Rubbed Steak
You will need...
- 2 teaspoons ancho chili powder
-2 tablespoons finely ground espresso
-1/2 teaspoon kosher salt (I prefer using a less amount with sea-salt)
- 1/4 teaspoon ground black pepper
- 1 pound flank or skirt steak
Mix together the ancho chili powder, ground espresso, salt and black pepper. Rub the mixture into the steak, covering it completely. Slice the steak into thin strips.
Heat a little bit of oil in a pan(what oil do you think would work best? Walnut? Coconut?) over high heat and add the steak, searing for 4-6 minutes or until it reaches desired doneness.
Time it should take: 15 Minutes
Give these things a try and I'll see you at the box today for the Mainsite WOD in honor of Jeremy....
21-15-9
OH Squat (95/65)
Burpees
I hope to see everyone in the box today for a kick-ass Mainsite inspired WOD. Also, as many know I went to a Primal Accelerated Success Training seminar with The Primal Blueprint Guru himself, Mark Sisson. Along with Marks charm, he gave us all a huge amount of knowledge and resources which I will be slowly sharing with all of you.
Primal Tip of the Day: Get to know the butcher at your grocery store. I'm not talking about the deli guy at Wal-Mart, but real butchers. In Columbia, I know Hyvee and Schnucks have individuals who a decently knowledgeable with their meats. This way, you can learn more about specials, different cuts, where your meat comes from, and what goes into the processing of it.
Primal Recipe of the Day: Espresso Rubbed Steak
You will need...
- 2 teaspoons ancho chili powder
-2 tablespoons finely ground espresso
-1/2 teaspoon kosher salt (I prefer using a less amount with sea-salt)
- 1/4 teaspoon ground black pepper
- 1 pound flank or skirt steak
Mix together the ancho chili powder, ground espresso, salt and black pepper. Rub the mixture into the steak, covering it completely. Slice the steak into thin strips.
Heat a little bit of oil in a pan(what oil do you think would work best? Walnut? Coconut?) over high heat and add the steak, searing for 4-6 minutes or until it reaches desired doneness.
Time it should take: 15 Minutes
Give these things a try and I'll see you at the box today for the Mainsite WOD in honor of Jeremy....
21-15-9
OH Squat (95/65)
Burpees
Monday, May 2, 2011
First WOD Of May and Some New Things Coming....
Don't forget, slight change in schedule.....
No More Open Gym
Starting the 3rd Week In May, we will be adding 2 new time slots for classes.
Also, I will be organizing nutritional talks every few weeks to go over some small stuff with anyone who is interested in the topic I choose for that week.
WOD: Mini-Murph!!!!
Run 800m
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800m
No More Open Gym
Starting the 3rd Week In May, we will be adding 2 new time slots for classes.
Also, I will be organizing nutritional talks every few weeks to go over some small stuff with anyone who is interested in the topic I choose for that week.
WOD: Mini-Murph!!!!
Run 800m
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800m
Sunday, May 1, 2011
Thanks to MaxTrax!!!
A big thanks to MaxTrax, Stacey, and the TriZou! We loved having a chance to get Crossfit United's name out there among all the great athletes! Look forward to maybe sponsoring some more events with MaxTrax and CMC!!!
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