08-23-10 Back to School

August 22nd, 2010

Good luck to Mario this morning as he starts his new career as, get this, an English teacher. Mario will be teaching at Palmetto Ridge High School and Coaching the wrestling team. Good luck to Alison as she begins a new year as the lead Youth Relations Deputy at PRHS. And last but not least, good luck 3 of our wonderful children Justus, Mia and Emma as they head back to school.

Good luck and a safe return to school for all the Redline kids we saw this summer. It was so much fun having all of you in the box with us.

What’s the difference?

As an affiliate owner I take great pains to make sure that the information you receive in class and here in the blog is accurate, safe and beneficial to you.

All of our Coaches have honed a keen eye for movement and can not only discern quickly a good movement from a faulty one (visual perspicacity), but they can remedy it with easy to understand cues and instruction.

The blog, gets better and more informative week to week. From Paleo recipes and my most recent 2 part piece on digestion to interviews and videos, a CrossFit affiliates blog alone can tell you whether or not you should be spending your time and money with them. What if, they provided no additional information at all?

The programming of your workouts and training sessions is what I am most proud of. Programming beat downs, puke sessions and pain storms is actually quite easy and requires virtually no skill or knowledge of your clients strengths, weaknesses or goals. Dropping a couple weeks worth of main site or Hero WODs on them isn’t too bright either.

I get asked the question at least a couple times a week, “what’s the difference between your gym and so-and-so”?

I simply tell the person to go look at the blog for both of us and then tell me who they would rather train with.

I say this to you because as CrossFit continues to gain popularity and people venture out of the globo gyms they have been wasting their time in for years, they will inevitably ask you the same question. Give them the same response and they will see with their own eyes that not all CrossFit gyms created equally. Some are a real joke.

You may have noticed our programming has taken on a new look lately with more dedicated strength work with layering of intensity. No doubt you’ve seen and felt the effects of supersets (A1-A2 etc..) and the infamous “Unbroken”. I hope you are enjoying these workouts and judging by the feedback I have received, you are. We have seen plenty of PRs recently, which is one indicator that our programming is headed in the right direction. So, hang on, we have another couple weeks of amazing workouts coming at you!

Get your Paleo recipes ready to share, we are going to launch a new “Fueling Station” blog here at CrossFit Redline.com that will be just for food.

WORKOUT OF THE DAY

After your warm up, spend 5 minutes practicing pistols. Use boxes of varying heights to help you.

A 2 Position Squat Clean  X 5 sets Rest 90 seconds between sets (Low reps= Go heavy)

B1 AMRAP DB Push Press in 30 seconds X 5 sets Rest 60 seconds

B2 30 Double Unders Rest 90 seconds

A 2 position squat clean starts with the bar on the floor. You complete a standard squat clean and then return the bar to the high hang position. From there you complete a hang squat clean.

Something to consider

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08-21-10 Open Gym at 9am

August 20th, 2010

Hey everyone, come on in to the box at 9 am for open gym. Nikki will be the Coach on the floor and she can help you with skill work or to assist you in putting together a WOD. There will not be a scheduled WOD today.

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08-20-10 Digestion Part 2…southbound

August 19th, 2010

Due to recent scheduling issues there will not be a 10 am class today. I apologize for the inconvenience and we are working toward resolving further scheduling problems. Thanks for your understanding.

Digestion continued….

The stomach is an acid organ. It thrives in the presence of extreme acid when healthy, and its contents must be acidic enough.

Even the less-than adequately-acidic gastric pH that most people are producing can feel extremely acidic to the delicate esophagus, which has zero protection from acid during reflux…but just think of what you’re doing when you use an acid blocker or neutralizer to treat this symptom. Acid reflux is nearly always a consequence of not enough stomach acid, rather than too much.

Meanwhile…

At the same time the appropriately  acidic chyme enters the duodenum, the proper pH signals the production of protective mucous to protect the vulnerable duodenum from stomach acids. The hormone secretin then signals the pancreas to release both bicarbonate (to neutralize the stomach acid so the next phase of digestion can occur) and pancreatic enzymes to further digest the food particles.

Another hormone that senses the presence of fats, cholecystekinin, or CCK, stimulates the gallbladder to release bile into the the bile duct, which empties into the duodenum where it can emulsify the fats there into smaller globules for easier assimilation. Bile function is also influenced by gastric pH signaling. Poor bile function can thwart this part of the process, leading to incomplete digestion of fats, poor assimilation of fat soluble nutrients and ultimately deficiencies of these vital key nutrients. This is a bad, bad thing.

Ok Coach, so what do I do?

So much can accomplished toward optimizing proper digestion by following a few simple guidelines:

♦ Take time out and focus on being relaxed at mealtime.

♦ Chew, Chew, Chew!

♦ Minimize fluid intake at meals.

♦ Consume high quality protein, not soy, cooked as minimally as possible (except chicken and pork).

♦ Avoid combining protein with starches and sugars. Stick to fibrous, non-starchy vegetables and greens.

♦ Do not fear naturally occurring fat or get suckered into eating a low-fat diet. We are designed to eat fat, and a significant amount of it. This is why we have a gall bladder in the first place.

♦ Consider the incorporation of of a digestive enzyme supplement to assist your own stomach acid to do its job. I have had success using the Now Foods brand Super Enzyme product. It is available locally, is inexpensive and it works. Before taking this supplement,ask me how to do an HCl challenge test to get the best results.

If you have any question specific to your own digestion or diet please don’t hesitate to ask me or one of your coaches.

Workout of the Day

FOR TIME….that means as fast your body will allow…

15 Pullups

250 m. Row

10 Burpees

250 m. Row

15 Pullups

250 m. Row

10 Burpees

Coaches notes;

There is no pacing yourself on this one. You should be focused on smashing this WOD. Jump in with both feet and push yourself past the pain, past the heat and past your mind telling you to stop. If your body stops working before its over, that’s fine. We can learn from that. If you crush it, you will have forged a new relationship with yourself.

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08-19-10 Digestion Part 1

August 18th, 2010

Something few us think about but all of us are effected by is our ability to digest and absorb the foods we eat. It doesn’t matter if you’re eating the highest quality foods you can find, if you can’t break it down and absorb it, at best you are wasting your money.

According to Jonathon Wright, MD. after using Heidelburg Gastro telemetry equipment to examine the stomach pH of thousands of his patients, approximately 90% of Americans produce too little hydrochloric acid (HCl).

A lack of adequate HCl means several rather major things:                                                                                 1) Poor digestion and absorption of proteins or amino acids necessary for more than 50,000 functions in the body, including neurotransmitter production for regulation of mood, maintenance and repair of cells, organs, bone and tissues and many other indispensable functions.

2) Poor absorption of key minerals, including calcium, magnesium, phosphorus, boron, iron and zinc.

3) Poor HCl production by the parietal cells in the stomach also impairs proper B12 digestion essential for neurological health. Prolonged deficiencies of B12 can result in irreversible neurological damage, severe mood dysregulation, cognitive functioning and dementia as well as macrocytic anemia and heart disease.

4) The poorly digested mass of rotting chyme in the stomach goes on to reap havoc elsewhere in the digestive tract, fermenting and e being partially expelled as reflux symptoms, gas and bloating.

So Coach…why don’t I have enough HCl?

There are many reasons for hydrochloric acid insufficiency. HCl is produced only in the presence of proteins and is inhibited by sugars and starches. High carbohydrate diets-particularly when combined with inadequate intake of dietary protein, such as in vegetarian/vegan diets-are an extremely common cause of HCL insufficiency. Certain nutrient deficiencies can also be culprits (B1,zinc and C are needed for HCl production), as well as over eating at meals, inappropriate food combinations, excess alcohol and chronic stress.

Digestion 101 From the stomach south

How it’s all supposed to work:

Digestion starts in the brain, meaning the body and mind must be in a relaxed , calm state for digestion to properly occur. Eating while rushed or otherwise preoccupied, or stressed, paralyzes normal digestive function and inhibits necessary secretions.

Take the time to chew. Amylase in the mouth begins the digestion of carbohydrates, and the food needs to mix in the mouth thoroughly. Poor;y chewed food creates far more work for the stomach and requires more HCl to do the same job of breaking down protein.

From there, the chewed food or chyme, travels down the esophagus, enters the stomach where it secretes self-protective mucous and mixes with pepsin and HCl to break down complex proteins into shorter chains or peptides. Peptides are then further refined by pancreatic enzymes into di and tri-peptides complexes and amino acids for absorption in the small intestine.

An extremely acid pH- roughly 0.8, almost pure acid- signals to the pyloric valve (the gateway to the stomach) that preliminary healthy digestion is complete and, like a key, the proper pH opens the valve and allows the happily digested contents to empty into the duodenum. Improper pH signaling (i.e.,inadequate hydrochloric acid) can delay the gastric emptying, sometimes for hours, resulting in the fermentation of stomach contents and potentially generating reflux symptoms.

Try this experiment at home…if you dare: take a blender and throw some meat in it, some potatoes, some Pepsi, some ketchup, sour cream (for the potatoes), bread rolls, butter and heck some dessert. Now blend it all together and put it in a room that is 98.6 degrees for a few hours. I’ll leave the results to your imagination.

Improperly digested chyme become rancid, putrified and ferments to become toxic compounds that the body via “the gate keeper’- the pyloric valve, is reluctant to allow through. When the pyloric valve (between the stomach and the small intestine) is locked tight and won’t let food continue down, sometime the contents will simply backup. Voila- reflux!

Tomorrow we will continue to look at digestion, HCL and the mechanisms around getting the most out of your food.

Workout of the Day

Deadlift 10 sets of 1 rep rest :90 seconds between sets

Your score is the sum of the weight all of your lifts.

Folks, if you already figured it out by now, this workout should approached like this…

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08-18-10 Rest Day Gym Closed

August 17th, 2010

Take a nice deep breath……there will be no workouts today. I would encourage you to use the day wisely and rest, stretch and do some mobility work. Don’t be tempted., Let your body rest. There are some mean workouts coming your way.

Here is a little update on the OPT Big Dawg Challenge:

The Big Dawg Challenges have gained some real momentum in the last couple of weeks and several more events have been added to the schedule. Registration will be done through the OPT Online Store @ www.OptimumTraining.ca   The cost to participate will be $5.00 and all proceeds will go to the Big Dawg Dish a fundraiser to help athletes travel to competitions to represent OPT and the Big Dawg Pack.

Big Dawg competitions have traditionally been and will maintain its goal of being a gathering place for folks to compete together or online against one another based on prescribed fitness workouts.

They have been and will continue to be built so that anyone can do them anywhere with the basics. Only expectations are honesty in movement standards and a willingness to help other athletes. For live events the gathering has traditionally been judged by other competitors - i.e. counting reps, watching movements, etc…to keep the camaraderie high. We only expect full effort.

The scoring will be as elaborate as posting your times and scores on the blog and we’ll go from there

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8/17/10

August 16th, 2010

WOD:

A:

Press cluster x 5 sets 1.1.1.1.1- The dots represent 10 seconds of rest.  Press, rest 10, press, rest 10 etc…..

Rest 2 minutes between sets

More coming

B:

For Time: 1-15 unbroken kettlebell swing ladder.

1 swing, release the bell, 2 swings, release the bell etc.  …..Up to 15.  Hands must come off the bell each time

Sometime before, during, or after the KBS ladder, you must run a 400m.  This will count as part of the time.  M-72 or 53/ W-53 or 35

55 Juicy Facts About . . .

Fast Food

  1. Every month, approximately nine out of 10 American children visit a McDonald’s restaurant.f
  2. In 1970, Americans spent about $6 billion on fast food. In 2006, the spending rose to nearly $142 billion.e
  3. During the early 1900s, the hamburger was thought to be polluted, unsafe to eat, and food for the poor. Street carts, not restaurants, typically served them.e
  4. Proportionally, hash browns have more fat and calories than a cheeseburger or Big Mac.b
  5. At some fast food chains, both in U.S. and in other countries, managers are rewarded bonuses when they reduce employee wages to save money.g
  6. To keep salaries low, McDonald’s and other fast food chains have intentionally engaged in anti-union activities.g
    7. coke
    North Korea is one of the few countries where Coca-Cola and Pepsi-Cola are not readily available
  7. Today, Coca-Cola and PepsiCo products are sold in every country in the world, except North Korea.e
  8. Late comedian and talk-show host Johnny Carson labeled the hamburger the “McClog the Artery.”e
  9. In 2005, Advertisting Age cited Ronald McDonald as the number two top-10 advertising icon of the twentieth century. The Marlboro Man was number one.e
  10. The first located printed reference to hamburgers appeared in the Los Angeles Times in 1894.e
  11. There are more than 300,000 fast food restaurants in the U.S. alone.e
  12. Due to anti-German sentiment during WWI, an alternative name for a hamburger (which was derived from the Hamburg steak sandwiches eaten on immigrant ships between Hamburg, Germany, and America in the 1800s) was “salisbury steak.” It was named after Dr. Salisbury who prescribed ground beef for patients suffering from anemia, asthma, and other illnesses.e
  13. The popularization of the automobile resulted in “flashier” fast food restaurant architecture to catch the attention of drivers. This lasted until the 1970s when communities began to complain about the exaggerated buildings.c
  14. A&W Root Beer is named after Roy Allen and Frank Wright, the founders of the company. Allen bought the recipe from a pharmacist who had perfected it for making root beer. A&W was one of the first fast food franchises.e
  15. Television greatly expanded the ability of advertisers to reach children and try to develop brand loyalty early in life. Today the average American child sees more than 10,000 food advertisements each year on television.d
  16. Fast food companies, the movie industry, and theme parks have a long and financially lucrative relationship. The companies seek to promote and “product place” one another for incredible profit. For example, Frito Lay sponsors the California Screamin’ roller coaster at Disneyland, and movies intentionally feature a type of fast food (e.g., Pizza Hut in Wayne’s World).e
  17. Advertising Age selected the McDonald’s slogan “You Deserve a Break Today” as the best advertising campaign of the twentieth century. Other notable slogans were Burger King’s “Burger King, Home of the Whopper” and Wendy’s “Where’s the Beef?”e
  18. In 1949, Richard and Maurice McDonald opened the first McDonald’s restaurant in San Bernardino, California: the McDonald Brothers Burger Bar Drive-In.e
  19. McDonald’s is Brazil’s largest employer.e
  20. When McDonald’s opened an outlet in Kuwait shortly after the end of the Gulf War, the line of cars waiting to eat there was seven miles long.e
  21. In 2004, PETA released a video taken at Pilgrim’s Pride, a chicken supplier to fast food restaurants, which showed intense animal cruelty.f
  22. In 1949, Forrest Raffel and his younger brother Leroy created a restaurant that sold roast beef sandwiches. They spelled out the initials “Raffel Brothers (RB) to create the name “Arby’s.”e
  23. Because McDonald’s initially did not want its customers to stay and socialize, they prohibited newspaper boxes, candy machines, telephones, pinball machines, jukeboxes, and other types of entertainment. They also installed uncomfortable chairs to deter customers from lingering.e
    24. cup holders
    The popularization of drive-thru restaurants has led to the development of increasingly sophisticated cup holders in cars
  24. The popularization of the drive-thru led car manufacturers in the 1990s to install cup holders in the dashboards. As fast food drinks became larger, so did the cup holders.c
  25. A genetically engineered hormone called rBGH is given to cows in the U.S. to increase milk production—even though its chemical byproducts may be carcinogenic. Residues of rBGH have been found in meat products, such as hamburgers sold in fast food chains.e
  26. Caffeine is the most commonly used drug in the world, and high doses can have serious health effects, including muscle weakness, heart irregularities, and infertility.fChildren and teenagers consume more than 64 gallons of soft drinks per year.e
  27. Carl Karcher of Anaheim, California, launched Carl’s Jr in 1956. They were mini versions of the restaurant he already owned and, hence, he called them Carl’s Jr.e
  28. Coca-Cola originally included coca derivatives such as cocaine in their sodas, which at the time was not illegal. It was originally served as a “brain tonic and intellectual soda fountain beverage.”e
  29. Critics of fast food argue that it advocates a pernicious consumerism that destroys both the environment and health of the world. Some critics warn of “the McDonaldization of America” in which fast food chains threaten small businesses and homogenize American life.d
  30. The spread of E.coli and mad cow disease are just a few of the dozen examples of food-born pathogens linked to beef. Some meatpackers have considered radiating meat to kill the bacteria in tainted meat. Some scholars also claim hamburger meat may cause Alzheimer’s disease.h
  31. Eating fast food can result in high levels of insulin, which has been linked to rising incidences of Type 2 Diabetes. In fact, more than 600,000 new cases of diabetes are diagnosed each year.f
  32. Two fast food chains claim to have opened the first drive-ins: Pig Stand, which opened in 1921 in Texas, and A&W Root Beer, which launched in California in 1919.e
  33. White Castle, started by J. Walter Anderson and Edgar Waldo “Billy” Ingram, is considered to be the first fast food restaurant. Its major product was a hamburger, which had been sold as sandwiches by street vendors since the 1890s.e
    34. man walk
    A person would need to walk nine miles to burn off the 923 calories found in Burger King’s Double Whopper with cheese
  34. Burger King’s Double Whopper with cheese contains 923 calories. A man would need to walk for about nine miles to burn it off. Adding french fries and a large cola brings the total calories to an amazing 1,500 calories (2/3 of an adult man’s recommended daily caloric intake).b
  35. The combination of french fries and hamburgers is a continuation of the “meat and potatoes” mentality that has been the core of American food since the eighteenth century.e
  36. When it was revealed in 1990 that McDonald’s used beef tallow to flavor its french fries, Hindu vegetarian customers in Mumbai (formerly Bombay), India, ransacked a McDonald’s restaurant and smeared cow dung on a statue of Ronald MacDonald.e
  37. French fries are the single most popular fast food in America. In 1970, french fries surpassed regular potato sales in the United States. In 2004, Americans ate 7.5 billion pounds of frozen french fries.e

    Three of the Most Unhealthy French Fries

    Type
    Calories
    Fat (g)
    Sodium (mg)
    Trans fat (g)
    Arby’s Curly Fries
    631
    37
    1,476
    1
    McDonald’s Regular Fries
    570
    30
    330
    8
    Dairy Queen Regular Fries
    730
    33
    1,530
    5
  38. In-N-Out Burger is one of the few fast food restaurants that actually slice each potato by hand shortly before it is placed in the deep fryer.e
  39. When France refused to join the American-led coalition against Iraq, some Republicans argued that the name french fries be changed to “liberty fries.”e
  40. Hamburgers are not served in India out of respect for Hindu religious beliefs, and beer is served at McDonald’s in Germany.e
  41. The invention of the meat grinder in the mid nineteenth century gave rise to the hamburger. Currently, between 40,000 and 50,000 meatpackers, many of whom pack meat for fast food chains, are injured every year, making meatpacking one of the most dangerous jobs in the United States.h
    42. Ronald McDonald
    Second only to Santa Claus, Ronald McDonald is recognized by over 96% of American children
  42. Among the first fast food mascots was Big Boy, a plump boy with red-and-white checkered overalls with the words “Big Boy” spread across his chest. The first McDonald’s mascot was “Speedee,” a little chef with a hamburger hat. McDonald’s later settled on the iconic Ronald McDonald—and today 96% of American children recognize him.e
  43. McDonald’s is the largest purchaser of beef, pork, and potatoes and the second largest purchaser of chicken in the world. Its annual orders for french fries constitute 7.5% of America’s entire potato crop.e
  44. McDonald’s is one of the largest owners of real estate in the world and it earns the majority of its profits from collecting rent, not from selling food.e
  45. By the end of the twentieth century, one out of eight American workers had at some time been employed by McDonald’s and 96% of Americans had visited McDonald’s at least once. It was also serving an estimated 22 million Americans every day and even more abroad.e
  46. High-fructose corn syrup (which tricks your body into wanting to eat more and to store more fat) first appeared in 1967, and the average American now consumes 63 pounds of it a year. It is ubiquitous in fast foods.e
  47. Dangerous fast food ingredients that have been linked to various cancers and/or obesity includes MSG, trans fat, sodium nitrite, BHA, BHT, propyl gallate, aspartame, Acesulfame-K, Olestra, potassium bromate, and food coloring Blue 1 and 2, Red 3, Green 3, and Yellow 6.f
  48. Burger King’s Triple Whopper with cheese has an amazing 1,230 calories. Hardies Monster Thickburger has 1,420 calories and 2,770 grams of sodium. Carl’s Jr.’s Double Six hamburger has 1,520 calories and 111 grams of fat. Most people need only 44-66 grams of fat per day, and most of them should come from sources like nuts, fish, and olive oil.a

    Three of the Most Unhealthy Hamburgers

    Type
    Calories
    Fat (g)
    Sodium (mg)
    Trans fat (g)
    Carl’s Jr. Double Six Dollar Burger
    1,520
    111
    2,760
    Unknown
    Hardee’s Monster Thickburger
    1,420
    108
    2,770
    Unknown
    Hardee’s Bacon Cheese Thickburger
    1,300
    97
    2,200
    Unknown
  49. The American Heart Association recommends a maximum of no more than 2 grams of trans fat per day. A person should eat no more than 1,000-3,000 mg of sodium per day. Men need about 2,700 calories a day, while women need about 2,000 per day.a

    Recommended Daily Servings

    Calories
    Men: 2,700; Women: 2,000
    Fat
    44-66 grams (should come from nuts, fish, olive oil, etc)
    Sodium
    1,000-3,000 mg
    Trans fat
    2 grams
  50. Some of the healthier fast food choices include Arby’s Light Roast Chicken Sandwich (276 calories, 7 grams of fat, 777 mg sodium, 33 mg cholesterol), Burger King’s Chunky Chicken Salad (142 calories, 4 grams of fat, 443 mg sodium, 49 mg cholesterol), Wendy’s Chili (210 calories, 7 grams of fat, 800 mg sodium, 30 mg cholesterol), and McDonald’s Vanilla Shake (310 calories, 5 grams of fat, 170 mg sodium, 25 mg cholesterol).a
  51. A McDonald’s’ corn muffin has more calories than a glazed donut. A small packet of Wendy’s honey mustard dressing has 280 calories.b
  52. In 1965, a college student named Fred De Luca and family friend Dr. Peter Buck started Subway in Bridgeport, Connecticut. The first restaurant was called Pete’s Super Submarines. Subway currently is located in 87 countries.e
  53. The fast food industry has dramatically affected how cattle and chickens are raised, slaughtered, and processed. It also encouraged consolidation in the meatpacking industry, such that there are now only 13 major meatpackers in America. McDonald’s is the largest purchaser of beef and has great influence over meatpacking practices.h
  54. The rise in the fast food industry has been linked to rising cases of obesity. The CDC estimates that 248,000 Americans die prematurely due to obesity and considers obesity as the number two cause of preventable death in the US (the #1 cause issmoking).e
  55. Today, Americans consume approximately 70 million “tater tots” a year. They were created to utilize potato shreds left over from french fry production. The film Napoleon Dynamite (2004) popularized them even more.e To burn off one serving (3 oz) of tater tots would take about 67 minutes of walking.b

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8/16/10

August 15th, 2010

WOD:

2 power cleans (men 155 or 135, women 115 or 95)

2 squat cleans (same load)

7 pullups

15 calories on the rower

AMRAP in 20 minutes

Here is a little bit written from one of our members Tami David.  Tami came to us at the beginning of the summer.  She has come so far and we are very proud of her accomplishments and look forward to her future success at the box!!!

My name is Tamara (Tami) David.  After being a fitness junkie my entire life, I fell victim to depression the past year.  Instead of turning to exercise, I became a recluse in my home after work every day turning, instead, to alcohol abuse and cigarettes.  It was a very unhappy, lonely place.

I became involved with Crossfit Redline through my friendship with Alison and Anthony Disarro.  I started working out at their Box early June, and haven’t looked back.  I have gained confidence through the new friendships I have developed and have been able to kick my addictions.

The “family” atmosphere and care from the other members at the Box have given me new hope.

I am so grateful to all of you and look forward to a healthy, happy new beginning.

Attention all Redliners, if you are interested in a fantasy football league let us know.  We have had some interest and are looking for some more players!!!

Paleo kit order will be placed on Wednesday, if you are interested get your order and money to us by Wednesday.

Paleo Garlic Chicken


Ingredients:
4 boneless-skinless chicken breasts, pounded and cut in half
25 whole cloves of garlic (yes, twenty-five! … Well, more or less) :-)
1/2 C white wine
1/4 C low fat coconut milk
2 tsp. lemon juice
2 T fresh Italian parsley, chopped
garlic powder
ground black pepper
paprika
1 T olive oil
celtic grey sea salt (totally optional)
In a large skillet, heat oil on medium heat. After pounding chicken breasts, sprinkle seasonings over breasts. Brown for about 3-5 minutes on both sides. Place chicken breasts in baking dish (sprayed with some olive oil cooking spray). Add whole garlic cloves over chicken pieces. Sprinkle a tad of celtic grey sea salt over the top! In a separate bowl, combine wine, coconut milk, lemon juice, and parsley. Pour over the top of the chicken and bake at 350 degree oven (covered) for about 25 minutes! Makes about 6 servings.
I served this with a green salad and steamed asparagus to balance out blocks!

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Friday the 13th!!!!!!

August 12th, 2010

If you think you’re too busy to eat right, you’re wrong. Check out this cool video from the girls at SICFIT showing you just how quick and easy it can be.

Primal Shopping for Time: Crystal Nelson and Lauren Sheehan

WOD

AMRAP in 5 minutes of:

15 Push Press  95#

10 SDLHP  95#

Rest 2 minutes

For Time:

75 Box Jumps  (M-24″  W- 20″)

Saturday morning 9 O’clock is open time. There will be no organized WOD but you can tackle just about anything you want. There will be a Coach there to help you out with whatever you need.

Stick around after because at 10 Ryan will be running a rowing workshop.

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8/12/10

August 11th, 2010

Έργο της ημέρας

“Work out of the Day” in Greek

TEAM CHALLENGE:

This WOD will be completed on two person teams.  Pick someone that you have never partnered with and get ready.

Stack one tire on top of another and set out on the pad.  Make two stacks.

Now partner #1 will deadlift 205(m) 135(w) while the other partner runs out of the gym and has to scale one stack of the tires.  However possible get up and over and then run to the end of the pad (grassy area by cars) and do 25 PVC Overhead Squats.  Once completed come back over the tire and switch spots with partner.

AMRAP in 10 minutes

The only points counted are those from the deadlifts.  Keep track of your deadlifts for grand total.

DO NOT DROP THE PVC PIPE ON THE GROUND- it will break and then you will have to pick up all the sand granule by granule for time.

We will be placing a Paleo kit order next week.  If you are interested let us know, they now have the new “just jerky” snack in.  If you haven’t tried the Paleo Crunch you need to!!!!  All orders must be prepaid.  $130 for 25 kits- that is the affiliate discount and $35 for 5 Paleo Crunch packages.  Please get all orders and money in by Wednesday the 18th.

On Saturday the 14th at 10am, Ryan who is a regular in the evening classes, will be hosting a rowing workshop. Ryan rows crew for the University of Central Florida and knows a thing or two about the machine we all love to hate. Set aside some time Saturday morning and get comfortable with uncomfortable.

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8/11/10

August 10th, 2010

a oibriú amach an lae

“work out of the day” in Irish!!!

Press

75% of 1RM x 5

85% of 1RM x 3

Find new 1RM

Then split jerk starting at new 1RM load 5 sets of 1.  Increase weight each time

We will be placing a Paleo kit order next week.  If you are interested let us know, they now have the new “just jerky” snack in.  If you haven’t tried the Paleo Crunch you need to!!!!  All orders must be prepaid.  $130 for 25 kits- that is the affiliate discount and $35 for 5 Paleo Crunch packages.  Please get all orders and money in by Wednesday the 18th.

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