CrossFit 864 – Today’s Schedule:
5:15a.m./9:00a.m./12:30p.m. (heavy)/4:30p.m./5:00p.m./5:30p.m/6:00p.m./
6:30p.m. (assessment with Jay Long)

Day 11 of the “100 Burpee Challenge”

“Cindy”

AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats

or

“Mary”

AMRAP in 20 mintues
5 hand stand push ups
10- 1 legged squats
15 pull ups

3.2.1 GO!

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.
Hebrews 12:1

The past is an illusion. You must learn to live in the presentand accept yourself for what you are now. What you lack in flexibility andagility you must make up with knowledge and constant practice.
-Bruce Lee

BBQ’s chicken thighs and zucchini
Marinade chicken thighs in:
1 C white wine
3 T lemon juice
2 T chopped oregano
2 T chopped thyme
2 cloves minced garlic
1 tsp onion powder

Marinate for at least 4-6 hours. BBQ to your liking and serve with a side of steamed zucchini. This meal is about 3 Zone blocks. Take the skin off the thighs to cut the fat a little more and enjoy!

Sweet Potato-Apple Compote With Pork Loin
By Robb Wolf
So this one is NOT low-carb but it does work for paleo-diet/gluten free cooking. I absolutely LOVE this meal and it is the perfect answer to the endurance athlete (or anyone) who asks “how do I get carbs on Paleo?” Gee-whizz, lets think here…fruit, tubers such as yams, sweet potatoes, turnips.

For the compote, peel and cube the sweet potatoes into approximately equal sizes. The intention here is to cut things a uniform size for even cooking. Core your apples and cut them into 1/4’s. Throw the whole mess in a pyrex cooking dish with a lid (or cover with foil) and cook for 45min-1hr at 350*F.
While that is cooking brown your pork loin in a pan with olive oil or coconut oil. Sear and brown each side then cook each side on medium for 10 min.
This is delicious served hot or cold. Garnish the compote with cinnamon and you are set. Can you say post workout carb repletion!

Intensity in your WOD’s
CrossFit Programming is Constantly Varied, Functional Movements performed at High Intensity. Here is the High Intensity part – In the triathlon and running world intensity is measured by heart rate. Power lifters and body builders measure intensity by how red their faces get and weekend warriors measure intensity by how much they sweat. The truth is that all of these factors are merely correlates of intensity, they are not actually intensity. Intensity is EXACTLY equal to Power. Power is work/time, or doing more in less time. If you can to 30 squats in 60 seconds, think how much more intensity you would have to train with to get 60 squats in 60 seconds. This is why most of our workouts have a time component, prescribed weight and reps. With these 3 factors we can monitor the intensity of our workouts and try to improve every training session. Another note on Intensity…Of all the factors associated with your training (the program, exercises, length of workouts, frequency of workouts), Intensity is has the greatest effect on results. Train hard and you’ll see results. We can program the workout, motivate and encourage you to work hard and push past the point where you wanted to quit but only you can increase the intensity by working as hard as you can.

Have a great day and remember that “Real Fitness is Earned”
Jay and Janice

CF 864 – WOD- 9a.m. only

Day 10 of the “100 burpee challenge”

Overhead walking lunges with dbells
-50 Abmat sit-ups
Lunge with weight between legs on each lunge
-100 flutter kicks
Bear crawls
-100 mountain climbers
farmers walk with weight
-50 Abmat sit-ups

3-2-1 GO!

“Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.”
- John 3:20-21

Losers quit when they’re tired. Winners quit when they’ve won.

Paleo / Low Carb Recipe:

Broccoli Basil Scramble – by Robb Wolf
The scramble has some interesting characteristics: 2lbs of broccoli, 8 eggs and a giant wad of basil. I think Nicki and i had more green vegetable matter in this one meal than most vegetarians have in a week. I added in some apple wood smoked bacon to avoid green food overload! The recipe was super simple:
Rinse the broccoli and dice finely. Head, stem, the whole works. Saute in a pan on high for ~5 min or until broccoli is al dente. While the broccoli cooks take a giant wad of fresh basil and chop it finely. Stem, leaves…again the whole works. throw this into a bowl with 8-12 scrambled eggs. Mix thoroughly and then add to the broccoli. Turn the concoction frequently and cook thoroughly. Serve with espresso and bacon. YUM!
This was a quick, delicious breakfast that provided loads of vitamins, minerals, fiber, protein, antioxidants etc. Low carb does not mean no vegetable matter and good food is NOT time intensive.

Call it CrossFit
Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.
~Jane Howard

Have a great day!
Janice and Jay

Day 9 for the “100 burpee challenge” Make Gunny proud!

 WOD – For Time:

400 meter run

200 KBS (Kettlebell Swing)

400 meter run

3.2.1. GO!

“The man without the Spirit does not accept the things that come from the Spirit of God, for they are foolishness to him, and he cannot understand them, because they are spiritually discerned.”- 1 Corinthians 2:14

Winning isn’t everything, but wanting to win is.
-Vince Lombardi
 
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What Is The Problem With High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

The Caveman or Paleolithic Model For Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

Grilled Pork Chops
¼ cup fresh lemon juice
2 tablespoons canola oil
3 garlic minced garlic cloves
¼ teaspoon ground thyme
¼ teaspoon black pepper
¼ teaspoon dried oregano
6 lean pork chops, one inch thick and trimmed of all visible fat
In a shallow pan blend all ingredients except the pork. Add pork chops and cover and refrigerate overnight. Grill chops over hot coals for 15-20 minutes per side or until done, while frequently basting chops with marinade.

Barbequed Venison Steaks with Herbs
4 venison steaks (4 ounces each)
2 tablespoons chopped rosemary
2 tablespoons chopped garlic
2 tablespoons chopped thyme
1/8 cup olive oil
1/8 cup olive oil
Fresh ground pepper to taste
Make a marinade by combining the oils and herbs in a mixing bowl. Marinate the venison for four hours in a refrigerator, covered. Remove the steaks from the marinade and shake off excess oil. Place the steaks on the grill and season with pepper and frequently brush with marinade. Cook the meat for about 2-4 minutes per side until it is done to the desired state.

Great job to those who did the wod on Monday! If it looked easy when you read it on the blog or on the whiteboard…..Welcome to CrossFit! Those are usually the ones that kick you in the behind! That’s what keeps it fun.

Have a great day!

3-2-1-Go!

Janice and Jay

WOD

“FGB” 864 Style (w/o rower)

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

The stations are:
Wall-ball – 20 lb. ball 10 ft target (Reps)
Sumo deadlift high-pull 75 lbs Reps)
Box jump – 20 inch (Reps)
Push-press – 75 lbs (Reps)
Burpees – subbed for row

Scaled weights on whiteboard

The Fight Gone Bad is a CrossFit benchmark “Workout Of the Day”, first devised to provide the MMA athlete with a conditioning circuit made to mimic 3X5 minute rounds in the Octagon.

Several years ago CrossFit chose this brutal heart pounding benchmark workout as the core of a now annual event. This season marks the 4th year of the Fight Gone Bad fundraiser/event, benefiting the Wounded Warriors Project and Athletes For A Cure (Prostate Cancer Foundation).

Wounded Warrior Project
Athletes For a Cure Blog

http://www.youtube.com/watch?v=Pb_xFult2N8

Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will make your paths straight.
Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones.
Proverbs 3:5-8

“Strong people are harder to kill than weak people, and are more useful in general.”
– Mark Rippetoe

Apple Caveman Cookies:

Ingredients
- 1 granny smith apple de-seeded
- 1 cup almonds (or other nut)
- 1/2 cup shredded unsweetened coconut
- 1 teaspoon evoo (extra virgin olive oil)
- 1 Egg
Directions:
1. Combine all ingredients except for egg in a food processor and pulse.
2. Mix in egg.
3. Form into patties. (I made 5 per batch)
4. Bake at 350 degrees until done. (Mine took 45 minutes)

Add: Apple / Strawberry, Apple / Blueberry or Other Fruit:- Add in 1/2 cup of berries for pulse. They would be pretty good with a dash of cinnamon or nutmeg as well.

Hope to see all of you for “FGB” Saturday morning. This workout will be going on in CrossFit Affiliates around the world today. Next year we will plan on CF864 participating in the event as part of the fundraiser for Wounded Warriors. Check out the attached links and the CrossFit FGB video link with an explanation of this workout.

There’s fit-and then there’s CrossFit! It never gets easier you just get better.

Are you working as hard as you can? Only you can answer that question.

Have a great weekend! And we hope that you get lots of quality family time together.
3-2-1-Go…..Get Some!
Jay & Janice

She won the Ironman World Championship in Hawaii 8 times in 1986, 1988-1989, 1991-1994, and 1996. She is also referred to as “The Queen of Kona”.

Paleo Recipe

Chipotle Orange Chicken
1 whole chicken
3 cloves garlic, pressed
tablespoon herbes de provence
¼ cup agave nectar1 teaspoon celtic sea salt
1 tablespoon chipotle chile
1 cup orange juice, freshly squeezed

Rinse chicken and pat dry with a paper towel
Place chicken in an 9 x 13 pyrex baking dish
In a small bowl, combine garlic, herbes de provence, agave, salt and chipolte
Rub mixture onto chicken
Pour orange juice over chicken
Marinate chicken in the refrigerator, time permitting for up to 3 hours
Bake at 350° for 1.5 to 2 hours
Serve

See you Friday…
3-2-1-Go!
Jay and Janice

The paleo diet, or the caveman diet, can be daunting at first when you see all the restricted foods. No grains, no sugar, no salt, no dairy. So what does that leave? Well, it leaves a whole lot, actually. You got practically every kind of meat imaginable, including seafood. All manner of vegetables and fruit. You have your nuts and herbs. Though dairy is excluded, eggs are acceptable.
When you compare the paleo diet with most strict raw vegan diets, you’re in culinary paradise. Since meat’s allowed and is a significant food staple, you’re able to make a wide range of fantastic soups and stews. If you’re coming off a radical vegan diet, you’ll be overwhelmed by the flavors the paleo plan has to offer.

To recap, here’s what’s off limits on the paleo diet:
All grains (barley, wheat, oat, corn, rice, etc)
Dairy
Salt
Sugar
Potatoes
Legumes (yep, sorry, all beans)
Processed food of any kind

A good rule of thumb is if a caveman or primitive hunter-gatherer didn’t have access to it, then it’s off the menu.

Paleo Recipe:
Saute’ed Pork Chops with Italian Salsa
Tired of the mess, smoke, and grease from cooking pork chops in a skillet? Try cooking them this way. More tender, moist and almost impossible to burn.
2 tablespoons olive oil
6 pork chops, trimmed of fat
pinch of pepper
pinch of paprika
pinch of thyme
Using a deep skillet or sauté pan, place oil in bottom, and add pork chops to pan. Then add water so that chops are approximately submerged ¾ in solution. Turn up heat to a low simmer. Sprinkle spices over the top of the chops, then cover pan and allow chops to slowly cook. When the chops are cooked at least half way through, (moisture will be forced out the top of the chops), turn over, (bottom side up). Then sprinkle more spices over the chops and recover.

Italian Salsa:
1 diced tomato
½ cup finely diced onions
1 cup chopped mushrooms
4 garlic cloves, minced/crushed
2 tablespoons olive oil
½ teaspoon crushed oregano

While chops are cooking, combine tomato, onion, mushroom, garlic and oil in covered sauté pan, and allow to simmer over medium heat stirring occasionally. Once the onions are softened, remove cover and allow mixture to reduce and thicken while stirring occasionally.Once chops are done, plate them with the Italian Salsa either over the top, or on the side.

“What is Fitness?”

CrossFit deliberately attempts to optimize an athlete’s fitness levels across ALL 10 general physical abilities:
1-Cardiorespiratory Endurance
2-Strength
3-Stamina
4-Flexibility
5-Power
6-Speed
7-Agility
8-Accuracy
9-Coordination
10-Balance

See you Thursday!
3-2-1-Go! then Go again!
Janice & Jay