Just a reminder Adams starting strength class starts tomorrow. If you missed this cycle, be sure to get in on the next one to see those gains your looking for when it comes to your strength.
Strength:
Overhead squats
3-3-3-3-3
Metcon: (I even got a high five with a good job on this one from Coach Sean.)
30 pull ups
20 GHD sit ups
400m run
30 push jerks 60/42.5kg
400m run
20 GHD sit ups
30 pull ups
Monday, February 28, 2011
Sunday, February 27, 2011
Friday 25, February 2011
End of the week of Tabata. Ahhhhh sad face :(
Strength:
Deadlift
5-5-5-3-2-5
Metcon:
Tabata
Deadlifts 50% of your last 5 rep max
Wall balls 20/16lbs
Rowing - 100m per 20 seconds - 5 burpee penalty for every missed 100m.
Score = lowest reps on deads and wallballs, and total number of burpees.
Strength:
Deadlift
5-5-5-3-2-5
Metcon:
Tabata
Deadlifts 50% of your last 5 rep max
Wall balls 20/16lbs
Rowing - 100m per 20 seconds - 5 burpee penalty for every missed 100m.
Score = lowest reps on deads and wallballs, and total number of burpees.
Thursday, February 24, 2011
Thursday, February 24th, 2011
Tabata Thursday!
20 seconds on, 10 seconds off for 16 minutes.
Handstand push-ups
box jumps
push press
double-unders
Great job today everyone!!
Reminder: The Primal Accelerated Success Training (PAST) from MarksDailyApple is on March 26th. This is a fabulous opportunity and we are lucky Brad Kearns is presenting in Reno. Sign up for the seminar at MarksDailyApple.com **Particularly important for people new to Crossfit and the Paleo diet. Hope to see you there!
Adam doesn't even look like he's trying...
20 seconds on, 10 seconds off for 16 minutes.
Handstand push-ups
box jumps
push press
double-unders
Great job today everyone!!
Reminder: The Primal Accelerated Success Training (PAST) from MarksDailyApple is on March 26th. This is a fabulous opportunity and we are lucky Brad Kearns is presenting in Reno. Sign up for the seminar at MarksDailyApple.com **Particularly important for people new to Crossfit and the Paleo diet. Hope to see you there!
Adam doesn't even look like he's trying...
Wednesday, February 23, 2011
Wednesday, February 23rd, 2011
Can you say 20 minute Tabata?
Since that WOD was clearly no laughing matter, here are some Crossfit quotes I've come across lately that hopefully put a smile to your face :)
From Crossfit Kingston: Hard, Fast, No Cuddling Afterward
Crossfit Never Gets Easier, Everything Else Does.
Suck it Up, Buttercup!
A few from Crossfit LIC: Reforming athletes, like Tiger Woods, with the help of Mary, Cindy, Kelly, Fran and Diane (just to name a few), and many more, one WOD at a time…
Real results right out of the box!
T-shirt:
On the front: There’s something about Mary
On the back: Have you seen my kettlebell?
I'm not sweating, my body is crying
Since that WOD was clearly no laughing matter, here are some Crossfit quotes I've come across lately that hopefully put a smile to your face :)
From Crossfit Kingston: Hard, Fast, No Cuddling Afterward
Crossfit Never Gets Easier, Everything Else Does.
Suck it Up, Buttercup!
A few from Crossfit LIC: Reforming athletes, like Tiger Woods, with the help of Mary, Cindy, Kelly, Fran and Diane (just to name a few), and many more, one WOD at a time…
Real results right out of the box!
T-shirt:
On the front: There’s something about Mary
On the back: Have you seen my kettlebell?
I'm not sweating, my body is crying
Something to train for!
It's February and even though it may not feel like running season yet...running season is right around the corner. Before you know it, you'll be replacing your skis with your sneakers and racing up to the "N"
One run that seems to be getting bigger every year is the Warrior Dash:
www.warriordash.com
The closest race to Reno is in Hollister, California October 29th and 30th- which is conveniently Nevada Day Weekend!
Just putting this out there, it is something fun to train for and it's just over 3 miles, so definitely doable! Besides, how many runs let you run through fire?!
Think about it... :)
One run that seems to be getting bigger every year is the Warrior Dash:
www.warriordash.com
The closest race to Reno is in Hollister, California October 29th and 30th- which is conveniently Nevada Day Weekend!
Just putting this out there, it is something fun to train for and it's just over 3 miles, so definitely doable! Besides, how many runs let you run through fire?!
Think about it... :)
Spinach and Zucchini Frittata
Another one from "Lighthearted at home: The Very Best of Anne Lindsay"
SPINACH AND ZUCCHINI FRITTATA:
This frittata is ideal cut into wedges and served as a first course with a salad or sliced tomatoes for brunch, lunch or dinner. Or cut into small squares and serve warm or cold as hors d'oeuvres.
1 tsp olive oil
1 medium onion, chopped
1 clove of garlic, minced
2 cups of thinly sliced unpeeled zucchini
1/2 cup grated part-skim mozzarella cheese (optional)
1/4 cup chopped fresh parsley
4 eggs, lightly beaten
10 oz of freshly chopped spinach
1/2 tsp or less of salt
1/4 tsp freshly ground pepper
pinch of nutmeg
In nonstick skillet, heat oil over medium heat. Add onion and garlic; cook until onion is tender. Add zucchini, cook, stirring for 5 minutes.
In bowl, combine cheese, parsley, eggs spinach, salt, pepper and nutmeg; stir in zucchini mixture. Spoon into lightly greased 9-inch pie plate. Bake in 325 F over for 35 to 45 minutes or until set but still moist in center. Serve hot or cold.
SPINACH AND ZUCCHINI FRITTATA:
This frittata is ideal cut into wedges and served as a first course with a salad or sliced tomatoes for brunch, lunch or dinner. Or cut into small squares and serve warm or cold as hors d'oeuvres.
1 tsp olive oil
1 medium onion, chopped
1 clove of garlic, minced
2 cups of thinly sliced unpeeled zucchini
1/2 cup grated part-skim mozzarella cheese (optional)
1/4 cup chopped fresh parsley
4 eggs, lightly beaten
10 oz of freshly chopped spinach
1/2 tsp or less of salt
1/4 tsp freshly ground pepper
pinch of nutmeg
In nonstick skillet, heat oil over medium heat. Add onion and garlic; cook until onion is tender. Add zucchini, cook, stirring for 5 minutes.
In bowl, combine cheese, parsley, eggs spinach, salt, pepper and nutmeg; stir in zucchini mixture. Spoon into lightly greased 9-inch pie plate. Bake in 325 F over for 35 to 45 minutes or until set but still moist in center. Serve hot or cold.
Tuesday, February 22, 2011
Chicken Fondue in Ginger Broth
Unfortunately, the Melting Pot has closed in Reno, so why not try making some fondue at home? From "Lighthearted at Home: The Very Best of Anne Lindsay."
FONDUE COOKING BROTH:
4 cups of chicken broth (reduced sodium if you'd like)
2/3 cup of white wine or unseasoned rice vinegar
2 lemon slices
2 large cloves of garlic, minced
2 tbsp minced gingerroot
2 tsp honey/agave nectar (they ask for sugar).
CHICKEN AND VEGETABLE TRAY:
1 lb of boneless, skinless chicken breasts
half bunch of broccoli
1 small yellow summer squash or zucchini
2 cups of torn Swiss chard or romaine lettuce
1 sweet red or green pepper
4 oz of mushrooms
hot chili sauce and or/garlic sauce if you'd like
FONDUE COOKING BROTH: In fondue pot, electric skillet or electric wok, combine chicken broth, lemon slices, garlic, gingerroot and honey. Just before serving, heat to simmer.
CHICKEN AND VEGETABLE TRAY: Cut chicken into 3/4 inch pieces; place on serving platter. Cut broccoli, squash, chard and peppers into bite-sized pieces; arrange along with mushrooms in separate platter.
Using long fondue forks, spear chicken or vegetables; dip into simmering fondue broth to cook. Cook chicken pieces until no longer pink inside, and vegetables until tender-crisp. Serve with chili and garlic sauce for dipping.
Makes 4 servings.
FONDUE COOKING BROTH:
4 cups of chicken broth (reduced sodium if you'd like)
2/3 cup of white wine or unseasoned rice vinegar
2 lemon slices
2 large cloves of garlic, minced
2 tbsp minced gingerroot
2 tsp honey/agave nectar (they ask for sugar).
CHICKEN AND VEGETABLE TRAY:
1 lb of boneless, skinless chicken breasts
half bunch of broccoli
1 small yellow summer squash or zucchini
2 cups of torn Swiss chard or romaine lettuce
1 sweet red or green pepper
4 oz of mushrooms
hot chili sauce and or/garlic sauce if you'd like
FONDUE COOKING BROTH: In fondue pot, electric skillet or electric wok, combine chicken broth, lemon slices, garlic, gingerroot and honey. Just before serving, heat to simmer.
CHICKEN AND VEGETABLE TRAY: Cut chicken into 3/4 inch pieces; place on serving platter. Cut broccoli, squash, chard and peppers into bite-sized pieces; arrange along with mushrooms in separate platter.
Using long fondue forks, spear chicken or vegetables; dip into simmering fondue broth to cook. Cook chicken pieces until no longer pink inside, and vegetables until tender-crisp. Serve with chili and garlic sauce for dipping.
Makes 4 servings.
Monday, February 21, 2011
Monday 21, February 2011
Tabata Week in the gym this week!!!
Yes I love these workouts!
Tabata Something Else
Pull ups
Push ups
Sit ups
Squats
Strength:
Over head squats
3-3-3-3-3
Yes I love these workouts!
Tabata Something Else
Pull ups
Push ups
Sit ups
Squats
Strength:
Over head squats
3-3-3-3-3
Friday, February 18, 2011
Where do YOU Eat Paleo While Out in the Biggest Little City?
Happy Friday everyone!
It's Lise here, yes, I may be in Toronto but I still can't seem to let go of BBCF and will be back when I pick up my stuff in Reno. I'm trying to figure out where I can eat Paleo-ly here and thought about all of my go-to places in Reno. I'm sure many of you have them (share the love on where you go and what you order in the comments please!)
A few of my favorite places and foods:
- Silver Peak: cobb salad. I swear they put crack in their lemon vinegarette dressing. There are quite a few menu options you can get at Silver Peak and just ask to substitute rice etc. with veggies. I think it's pretty reasonably priced and I love supporting a local establishment. Silver Peak Brewery
- The Squeeze In: Wonderful for breakfast, they only have 50 different types of omelettes all with very clever names. Great coffee, ambiance and plenty of Paleo options! Squeeze In
- In 'N Out. Okay, yes, it is fast food, but I justify it with the fact that it originated in California. Being from the east coast, anything from California is automatically cool. You can get the protein burger, it's a burger wrapped in lettuce with as many burger patties as you'd like! Perfect if you're on the go!
- Jimmy John's: Right by campus for all you students, you can get an Unwich which is your favorite sandwich wrapped in lettuce. They wrap them really well and there are about 15 different sandwiches you can get so lots of variety! If you go there, get a turkey one for Cassie with peppers on the side, she's mildly addicted :)
Anywho, that's my start right now, where do you go to eat?
It's Lise here, yes, I may be in Toronto but I still can't seem to let go of BBCF and will be back when I pick up my stuff in Reno. I'm trying to figure out where I can eat Paleo-ly here and thought about all of my go-to places in Reno. I'm sure many of you have them (share the love on where you go and what you order in the comments please!)
A few of my favorite places and foods:
- Silver Peak: cobb salad. I swear they put crack in their lemon vinegarette dressing. There are quite a few menu options you can get at Silver Peak and just ask to substitute rice etc. with veggies. I think it's pretty reasonably priced and I love supporting a local establishment. Silver Peak Brewery
- The Squeeze In: Wonderful for breakfast, they only have 50 different types of omelettes all with very clever names. Great coffee, ambiance and plenty of Paleo options! Squeeze In
- In 'N Out. Okay, yes, it is fast food, but I justify it with the fact that it originated in California. Being from the east coast, anything from California is automatically cool. You can get the protein burger, it's a burger wrapped in lettuce with as many burger patties as you'd like! Perfect if you're on the go!
- Jimmy John's: Right by campus for all you students, you can get an Unwich which is your favorite sandwich wrapped in lettuce. They wrap them really well and there are about 15 different sandwiches you can get so lots of variety! If you go there, get a turkey one for Cassie with peppers on the side, she's mildly addicted :)
Anywho, that's my start right now, where do you go to eat?
Thursday, February 17, 2011
Thursday 17, February 2011
Due to a "snow day" off the cuff workout was made up. I love and hate these days, love em because I make up done kick ass workouts, hate them because my programming is shot.
Strength:
Back squats
5-5-5-3-2-5
Metcon:
AMRAP 12 minutes (thanks for the help Steve)
10 snatch 42.5/30kg
15 SDHP 42.5/30kg
5 pull ups
Short, sweet, intense!!! YES!!!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
AMRAP 12 minutes (thanks for the help Steve)
10 snatch 42.5/30kg
15 SDHP 42.5/30kg
5 pull ups
Short, sweet, intense!!! YES!!!
Wednesday, February 16th, 2011
Strength:
Backsquat
5-5-5-5-5
Metcon:
Hero WOD JT:
21-15-9
Handstand Push-Ups
Ring dips
Push-ups
Backsquat
5-5-5-5-5
Metcon:
Hero WOD JT:
21-15-9
Handstand Push-Ups
Ring dips
Push-ups
Wednesday, February 16, 2011
Perfect Primal Pizza!
From Marksdailyapple.com
http://www.marksdailyapple.com/primal-blueprint-recipe-perfect-primal-pizza/
mmmmm. delicious!
A Workout's After Glow, sprinters and people who train hard benefit from the effects of exercise more than people who work out at a moderate pace:
http://www.nytimes.com/2010/12/21/health/nutrition/21best.html?_r=1&ref=nutrition
http://www.marksdailyapple.com/primal-blueprint-recipe-perfect-primal-pizza/
mmmmm. delicious!
A Workout's After Glow, sprinters and people who train hard benefit from the effects of exercise more than people who work out at a moderate pace:
http://www.nytimes.com/2010/12/21/health/nutrition/21best.html?_r=1&ref=nutrition
Tuesday 15, February 2011
New hero WOD today, was posted a few days ago on the main site.
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
"Wittman"
7x
15 kettlebell swings 24/16kg
15 power cleans 42.5/30kg
15 box jumps 24/20kg
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
"Wittman"
7x
15 kettlebell swings 24/16kg
15 power cleans 42.5/30kg
15 box jumps 24/20kg
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Monday, February 14, 2011
Monday 14, February 2011
Starting the week off with a double birthday WOD!!
Happy Birthday Dave and Chris <3 Reintz
Chris <3 birthday was on Sunday, and Dave's birthday was today. They are an amazingly well balanced and rounded couple, that I look to with awe and admiration at the level of devotion and love they have for one another and their family!
HAPPY BIRTHDAY DAVE AND CHRIS<3 - oh and I bet you never ask for another birthday WOD again...
2X
19 burpee pull ups
48 kettlebell v-twist (48 each side 96 total) AHAP
52 clapping push ups
59 deck squats - AHAP
63 flutter kicks (4 count = 1 rep)
35 minute time limit - unless you really want to finish it, then GO FOR IT!
Happy Birthday Dave and Chris <3 Reintz
Chris <3 birthday was on Sunday, and Dave's birthday was today. They are an amazingly well balanced and rounded couple, that I look to with awe and admiration at the level of devotion and love they have for one another and their family!
HAPPY BIRTHDAY DAVE AND CHRIS<3 - oh and I bet you never ask for another birthday WOD again...
2X
19 burpee pull ups
48 kettlebell v-twist (48 each side 96 total) AHAP
52 clapping push ups
59 deck squats - AHAP
63 flutter kicks (4 count = 1 rep)
35 minute time limit - unless you really want to finish it, then GO FOR IT!
Sunday 13, February 2011
You Gotta Be Crazy Run!!!
Well, not this year, the weather was amazing the company was even better!
The first two years we did this run, we had snow storms, blizzards, slush being splashed on us, core body temperature drop, and all out balls freezing!
This year, shorts a sports bra and a dog on a leash!
Of course, here are some pics, and of course the guys are waiting for you know who....
Well, not this year, the weather was amazing the company was even better!
The first two years we did this run, we had snow storms, blizzards, slush being splashed on us, core body temperature drop, and all out balls freezing!
This year, shorts a sports bra and a dog on a leash!
Sunday, February 13, 2011
Sunday Update!
- Please post in the comments page what you would like with the with the nice move into the new side, what's some equipment/upgrades would you line to see?
-New medicine balls
-Jump ropes
-Rings
-Battling ropes
-Sleds
-Jump ropes
-Rings
-Battling ropes
-Sleds
Post your ideas under the comments, and let's start getting some new equipment!
- Remember, bring in a brand new friend and get them to sign on for 3 months and you get the month FREE!
- Also, don't forget to check out the Accelerated Success Seminar (March 26th) this is an absolutely wonderful opportunity to learn the ins and out of the Paleo Diet from one of the best gurus out there!
Snack of the Day from Crossfit Mississauga (crossfitmississauga.com)
COCONUT FRUIT SMOOTHIE
1/2 can (200mls) organic unsweetened coconut milk
1/2 cup frozen blueberries
1/2 cup frozen strawberries
1-2 tablespoons organic raw almond butter
Directions:
Blend all ingredients until smooth. Adjust quantities of coconut milk and frozen fruit to your preferred thickness
Saturday, February 12, 2011
Friday 11, February 2011
End of the week and phew its been a tough one. I'm destroyed after Cindy yesterday, raising my arms above my head is difficult today.
Strength:
Push press
5-5-5-5-5
Metcon:
4x
200m run
10 KB clean and jerk - 5 each ARM
20 KB over head squats - 10 each ARM
30 KB swings
Strength:
Push press
5-5-5-5-5
Metcon:
4x
200m run
10 KB clean and jerk - 5 each ARM
20 KB over head squats - 10 each ARM
30 KB swings
This May Help You Kick Your Soda Habit...
You may not want to be eating while you watch them. Just putting that out there! :)
From the NYC Health Department:
http://www.youtube.com/watch?v=-F4t8zL6F0c
http://www.youtube.com/watch?v=62JMfv0tf3Q&feature=related
Sorry about the lack of actual links, I can't seem to get them to work. Happy Saturday!
From the NYC Health Department:
http://www.youtube.com/watch?v=-F4t8zL6F0c
http://www.youtube.com/watch?v=62JMfv0tf3Q&feature=related
Sorry about the lack of actual links, I can't seem to get them to work. Happy Saturday!
Kale
Picture courtesy of https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUKYlbk4kNeji6FU06NZ3UX-j6VWI0luwAXYIRYdyizgZL6St4OL1cTE12KHbDhUmoLc92LPUfmXAgYwmuksVa2-5D7SUj6AiFVEp24CfH1slQbf0-3MzvfkwGk97uRTFFXQLeaNjEnbA/s1600/kale.jpg
Friday, February 11, 2011
Thai Chicken Curry in Coconut Milk
So, I got this recipe from "Lighthearted at home: The Very Best of Anne Lindsay." Sounds delicious and I'm going to try and make it this weekend
Thai Chicken Curry in Coconut Milk
The combination of flavors in this easy-to-make yet exotic dish is mouth-watering. Use Thai red or green curry pasted in this recipe; simply add a little more to make this saucy chicken dish hotter and spicier. Sometimes I add large shrimp and sliced Japanese eggplant. Serve this dish with a green vegetable:
1 tbsp of olive oil
1 -2 tbsp of red curry paste (med)
1.25 lbs of boneless skinless chicken breast, cut in cubes
1 onion, coarsely chopped
1 sweet red pepper, cut in thin strips
1 grated rind of 1 medium lemon
1 cup of light coconut milk
2 tbsp of fish sauce or sodium reduced soy sauce
1 tbsp of fresh lemon juice
1/3 cup of chopped fresh cilantro
In large nonstick skillet, heat oil over high heat: stir-fry curry paste for 30 seconds. Add chicken stir-fry for 2 minutes. Stir in onion; stir-fry for 2 minutes. Add red pepper and lemon rind stir-fry for 1 minute or until onion is softened. Stir in coconut milk, fish sauce and lemon juice bring to simmer. Cook for 2 minutes or until liquid is reduced slightly. Stir in cilantro. Enjoy!
Thai Chicken Curry in Coconut Milk
The combination of flavors in this easy-to-make yet exotic dish is mouth-watering. Use Thai red or green curry pasted in this recipe; simply add a little more to make this saucy chicken dish hotter and spicier. Sometimes I add large shrimp and sliced Japanese eggplant. Serve this dish with a green vegetable:
1 tbsp of olive oil
1 -2 tbsp of red curry paste (med)
1.25 lbs of boneless skinless chicken breast, cut in cubes
1 onion, coarsely chopped
1 sweet red pepper, cut in thin strips
1 grated rind of 1 medium lemon
1 cup of light coconut milk
2 tbsp of fish sauce or sodium reduced soy sauce
1 tbsp of fresh lemon juice
1/3 cup of chopped fresh cilantro
In large nonstick skillet, heat oil over high heat: stir-fry curry paste for 30 seconds. Add chicken stir-fry for 2 minutes. Stir in onion; stir-fry for 2 minutes. Add red pepper and lemon rind stir-fry for 1 minute or until onion is softened. Stir in coconut milk, fish sauce and lemon juice bring to simmer. Cook for 2 minutes or until liquid is reduced slightly. Stir in cilantro. Enjoy!
Thursday, February 10, 2011
Because bacon goes well with everything!
Braised Kale with Bacon Recipe!
http://www.foodandwine.com/recipes/braised-kale-with-bacon
Recipe comes with a side of Marksdailyapple, Guide to Bacon: http://www.marksdailyapple.com/a-quick-guide-to-bacon/
Happy Almost-Friday everyone!
http://www.foodandwine.com/recipes/braised-kale-with-bacon
Recipe comes with a side of Marksdailyapple, Guide to Bacon: http://www.marksdailyapple.com/a-quick-guide-to-bacon/
Happy Almost-Friday everyone!
Wednesday, February 9, 2011
Wednesday 9, February 2011
Mid week, good workouts, lots of new people testing out the BBCF family!
Welcome all, hope you enjoy your visit, and make is a part of your daily life.
With that said, to my old, medium, new and dear family members - with the nice into the new side, what's sine equipment/upgrades would you line to see?
New medicine balls
Jump ropes
Rings
Battling ropes
Sleds
Post your ideas, and let's start getting some new equipment going in!
Strength:
Snatch
1-1-1-1-1-1-1
Metcon:
21-18-15-12 deadlifts 103.5/70kg
with a 400m run after each set of deadlifts.
Taken from the main site.
Welcome all, hope you enjoy your visit, and make is a part of your daily life.
With that said, to my old, medium, new and dear family members - with the nice into the new side, what's sine equipment/upgrades would you line to see?
New medicine balls
Jump ropes
Rings
Battling ropes
Sleds
Post your ideas, and let's start getting some new equipment going in!
Strength:
Snatch
1-1-1-1-1-1-1
Metcon:
21-18-15-12 deadlifts 103.5/70kg
with a 400m run after each set of deadlifts.
Taken from the main site.
Tuesday, February 8th, 2011
What a WOD today eh?!
Strength:
Backsquats: 5-5-5-3-2-1
Metcon:
5 to 7 rounds for time of...
21 knees to elbows
14 burpees
6 hang cleans
Strength:
Backsquats: 5-5-5-3-2-1
Metcon:
5 to 7 rounds for time of...
21 knees to elbows
14 burpees
6 hang cleans
Primal Success Stories
Seeing as we have the Primal Accelerated Success Seminar coming up on March 26th, I figured we should look at some online success stories from Marks Daily Apple We have a lot of new folks who have been joining BBCF and along with attending WODs regularly, we also suggest following the Paleo Diet since nutrition great affects our overall fitness. Check out success stories here. I have been posting a lot of information from Mark'sDailyApple.com. He has a ton of extremely helpful articles that really break down the importance of eating paleo (shoot for at least 80% of the time) and the implications of the current standard western diet. If you haven't signed up already, the seminar will be a great crash-course on the Paleo Diet and how living "Primally" can help you achieve fitness goals and live a healthier lifestyle.
Want some snacks: Paleo Treats!
Want some snacks: Paleo Treats!
Tuesday, February 8, 2011
Grilled Salmon Recipe!
This is one of my all-time favourite recipes!!! I think it tastes just as good without the brown sugar...maybe add some honey or agave nectar if you would like that hint of sweetness instead of the sugar. This can also be made in the oven.
Food & Wine, June 2000
Ingredients:
1 Tbsp | Yellow mustard seeds |
¼ C | Mayonaise |
¼ C | Whole grain mustard |
1 Tbsp | Finely chopped dill |
1 ½ tsp | Fresh lime juice |
1 ½ tsp | Dark brown sugar |
Freshly ground pepper | |
Vegetable oil, for grill | |
1 | 2 lb Salmon filet, skin on |
1 Tbsp | Olive Oil |
Salt |
Directions:
1. In a dry skillet, toast the mustard seeds over moderate heat until they darken and begin to pop, about 2 minutes. Transfer to a plate. In a bowl, whisk the mayonnaise with the mustard, dill, lime juice, and brown sugar. Season with pepper.
2. Light a gas grill. Lightly brush the grate with oil. Run your fingers over the salmon filet, feeling for bones; use sturdy tweezers to remove any you find.
3. Brush the skin side of the salmon with the olive oil and season generously with salt and pepper. Set the filet on the grill, skin side down, and spread the mustard glaze over the fish. Sprinkle with the toasted mustard seeds. Close the grill and cook over moderate heat until the glaze is golden and the fish is nearly opaque, about 25 minutes. If the skin begins to char, reduce the heat to low and move the fish to a cooler part of the grill. Transfer the salmon to a platter and serve hot or at room temperate.
Monday, February 7th, 2011
Monday Funday!
Strength:
Deadlifts: 5-5-5-3-2-1
Metcon:
Nicole:
AMRAP in 20 minutes of:
400 m run
max rep pull-ups. Note the number of pull-ups per round
Strength:
Deadlifts: 5-5-5-3-2-1
Metcon:
Nicole:
AMRAP in 20 minutes of:
400 m run
max rep pull-ups. Note the number of pull-ups per round
Monday, February 7, 2011
Primal Accelerated Success Seminar
We are proud to announce the Primal Accelerated Success Seminar will be coming to Battle Born CrossFit on Saturday March 26. So clear your calendars and be ready for a day full of Primal nutrition information and how to live the primal lifestyle.
Mark Sisson maintains the website Marks Daily Apple and is the author of The Primal Blueprint, which is an excellent book about proper nutrition, physical training and the fallacies behind today's conventional wisdom. We hope to see all of you there!
For more information and to register for this exciting event go here
Mark Sisson maintains the website Marks Daily Apple and is the author of The Primal Blueprint, which is an excellent book about proper nutrition, physical training and the fallacies behind today's conventional wisdom. We hope to see all of you there!
For more information and to register for this exciting event go here
Sunday, February 6, 2011
How Do YOU Pump Yourself Up for Crossfit?
It's Monday tomorrow, time for a new week and new beginning. If you haven't come in to BBCF for a little while, feel free to stop on by again. We are now located directly beside ther Sherwin Williams. Remember, current members are encouraged to bring their friends. If you get a friend to sign up for 3 months, you get a month FREE!
On another note, some of us need some motivation to get up in the morning and actually get to the gym. 90% of life is showing up, right?! Get yourself to the gym, get to know the people who work out at the same time you do. You'll make friends, get to know people in your community and won't want to let them down by not holding up your end of the bargain- showing up! Maybe you're a person who needs some good music to pump yourself up before going the gym. Not everyone will like these genres of music, but here are some of my pump-up songs :)
http://www.youtube.com/watch?v=RukUetw0hAM
http://www.youtube.com/watch?v=2tcwHEZrdRs&feature=fvst
http://www.youtube.com/watch?v=yd8jh9QYfEs
http://www.youtube.com/watch?v=3Na85fPGYCM
http://www.youtube.com/watch?v=C-dvTjK_07c
http://www.youtube.com/watch?v=pqky5B179nM
What do YOU listen to?!
Hope you're all having a great weekend!!
On another note, some of us need some motivation to get up in the morning and actually get to the gym. 90% of life is showing up, right?! Get yourself to the gym, get to know the people who work out at the same time you do. You'll make friends, get to know people in your community and won't want to let them down by not holding up your end of the bargain- showing up! Maybe you're a person who needs some good music to pump yourself up before going the gym. Not everyone will like these genres of music, but here are some of my pump-up songs :)
http://www.youtube.com/watch?v=RukUetw0hAM
http://www.youtube.com/watch?v=2tcwHEZrdRs&feature=fvst
http://www.youtube.com/watch?v=yd8jh9QYfEs
http://www.youtube.com/watch?v=3Na85fPGYCM
http://www.youtube.com/watch?v=C-dvTjK_07c
http://www.youtube.com/watch?v=pqky5B179nM
What do YOU listen to?!
Hope you're all having a great weekend!!
No Sunday Class
First Happy Superbowl everyone!
Until futher notice, 4pm sunday class is canceled. Enjoy your weekend!
Until futher notice, 4pm sunday class is canceled. Enjoy your weekend!
Saturday, February 5, 2011
Friday 4, February 2011
Back to the bench mark WOD's today. We have one, that as far as I can tell none of us has done yet - so that is pretty exciting!
Metcon:
"Isabel"
30 snatch 60/40kg
Strength/Skill:
3x5 reps per leg
Pistol squats
Metcon:
"Isabel"
30 snatch 60/40kg
Strength/Skill:
3x5 reps per leg
Pistol squats
Thursday 3, February 2011
Today as the nice, amazing, wonderful, coach that I am we are doing something a little out of the norm for us.
No Metcon....
What, am I feeling OK??? Yeap just taking it "easy" on you.
Strength:
Strict Press
Back Squats
Deadlifts
5-5-5-3-2-5
No Metcon....
What, am I feeling OK??? Yeap just taking it "easy" on you.
Strength:
Strict Press
Back Squats
Deadlifts
5-5-5-3-2-5
Wednesday, February 2, 2011
Wednesday, February 2nd, 2011
MetCon:
Nancy!
5 rounds for time:
400 m run
15 overhead squats (men: 42.5 kg, women: 30 kg)
Crossfit quote: "Love your body, make it hate you."
Nancy!
5 rounds for time:
400 m run
15 overhead squats (men: 42.5 kg, women: 30 kg)
Crossfit quote: "Love your body, make it hate you."
97 Bonus Changes After 6 Months of the Primal Lifestyle
http://www.marksdailyapple.com/97-bonus-changes-after-six-months-of-living-a-primal-lifestyle/
What are some changes you've seen since eating the paleo diet?!! Comment below! :)
What are some changes you've seen since eating the paleo diet?!! Comment below! :)
Tuesday, February 1, 2011
Tuesday, February 1st, 2011
Strength:
5-5-5-5-5 bench press
Metcon:
Griff!
Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards
Definitely mark this one down on your card, it's great to look back on, no pun intended.
As a sidenote, I think I'm posting this again, but either way, here are different levels of skill level training evaluations: http://www.crossfitseattle.com/athletic_skill.html
Check out the right side of the site, can give people ideas for their 3 month goals!
5-5-5-5-5 bench press
Metcon:
Griff!
Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards
Definitely mark this one down on your card, it's great to look back on, no pun intended.
As a sidenote, I think I'm posting this again, but either way, here are different levels of skill level training evaluations: http://www.crossfitseattle.com/athletic_skill.html
Check out the right side of the site, can give people ideas for their 3 month goals!
Bring a Friend to BBCF and get a month FREE!
Hey everyone, so, we have a special offer going on right now at BBCF. If you bring in a brand new friend to the gym and get them to register for three months, you get a month FREE! Pretty darn cool eh? Who better to kick in the face when you're practicing your handstands than a good friend? Make sure your friend signs up and references you and Alena knows that you're bringing a new friend!
Also, don't forget to sign the "Goal Board" asap. May 1st is three months away today. Let's get the board up, cheer each other on and help each other reach our goals. Go team!
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