We are what we eat

Sunday, March 18, 2012

Ankle mobility with band

Skip rope 200 meters
100 Single- unders
10 Jumping air squats
10 Ghd Sit-ups
Run 200 meters
10 Back Extensions
10 Jumping air squats
100 Single-unders (running in place)
Run 200 meters
Samson stretch, 30 seconds

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to 11/19/2011 

Cool Down:
1 minute of each:
Plow pose
Cobra pose
Calf stretch 


….lots and lots of sit-ups.

Two Wednesdays ago, we welcomed back Crossfit 201 from its short hiatus. Bigger, better and nerdier, the 201 is the “what is..”  and “why we do” crossfit (the group classes are the how), and tying that into how Nutrition plays the most significant role in your crossfit journey. Zeb throws down the scientific data of 2 different methods of eating; one that encompasses quality of food (paleo) and the other quantity (zone) of food.

I want to be very clear that as one of the leaders in helping our members fuel themselves with the intention of affecting change and acquiring gains within the gym, that there is no RIGHT OR WRONG when it comes to food. I want to prevent the common habit of folks in the gym playing food police, passing judgment on those whom choose a different nutrition path than they do. We have to remember that food is a very personal thing that is tied to our childhood, family traditions, and keeps us connected to our culture and upbringing. We all have different goals in life and in Crossfit, so why wouldn’t our food choices reflect those differences? Fittest man on Earth, Rich Froning Jr., drinks milk and peanut butter after he WODs. Kristen Clever, 2010 Fittest Woman on Earth, says rice is a regular staple in her diet. 

Zeb, Jamie and myself all share methods of nutrition that support gains in fitness, and they support long term wellness. It is our goal to educate you on how certain foods effect the body, but from there it is all up to you on how you will use this knowledge to achieve your own personal goals. 

The next 201 is slated for Wednesday, April 4th. Hope to see you there! 


Salads getting boring? Here are a 4 basic dressings that serve as a base that can be doctored up to your liking, so feel free to add any fresh or dried herbs to any of the recipes. 

*Remember that the ratio for any dressings is 3 parts oil to 1 part acid (vinegar, citrus… etc)* 

Lemon Vinaigrette

  • 1/2 cup olive oil
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon minced shallot (you can sub minced onion, but rinse with cold water first!)
  • 1 1/2 teaspoons Dijon mustard
  • 1/2 teaspoon grated lemon peel
  • 1/2 teaspoon honey

Whisk all ingredients in bowl to blend. Season with salt and pepper. 

Balsamic Vinaigrette

  • 1/4 cup balsamic vinegar
  • 1 tablespoon chopped garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 3/4 cup olive oil
Place all the ingredients in a screw-top jar and shake to combine. Taste and adjust the seasonings.
Avocado Dressing  
In a blender,  pulse together one ripe avocado, one clove of garlic, 2 T of parsley, 2 T of lemon.  Add  2 T of olive oil with the blender on to emulsify. Season with S & P. 

Dip everything in it! 

Hot Bacon-Mustard Dressing

  • 1 large shallot, minced
  • 1 teaspoon garlic, minced
  • 1/3 cup white wine vinegar
  • 1/3 cup Dijon mustard
  • 1/3 cup honey
  • 2 strips bacon
  • salt and pepper to taste
Fry bacon until crisp. Remove from pan. Add shallots and garlic to rendered bacon fat, saute until fragrant. Add mustard, stirring constantly; once mustard is 2 shades darker, add honey and vinegar. Turn off heat. Return crumbled bacon to pan, season with S/P. 
Drizzle over greens or veggies or meat! 


 I assassinated some fresh lemongrass from my Grandmother’s garden 🙂 

lemon grass



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