CrossFit Truckee

TOUGH MUDDER TUESDAY 06/7/11

DROM: With a partner and a medicine ball perform:

30 situp handoffs, 30 standing passes (back to back rotating), 30 Thruster throws

WOD:   “Lumberjack 20” for time:

T.O.D. Topic of the Day

What are you doing to prepare for the Tough Mudder?  While some of you are working out consistently at CrossFit to prepare your self physically……..have you given any thought to properly fueling your body or proper attire for the event.  Here is a helpful little article on how to prevent Chafing.

How to Stop Thigh Chafing While Running

Read more: http://www.livestrong.com/article/355670-how-to-stop-thigh-chafing-while-running/#ixzz1OiIFe76E

MONDAY 06/6/11

DROM: CFWU x3 (10 OH Squat, 10 Situp, 10 Pushup, 10 pullup, 10 superman, Sampson Stretch)
SKILL: Hang cleans
WOD: Franibeth (compare to 011911)

T.O.D. Topic of the Day

This recipe is for all of you with the lingering yucks!

Check out this site for more of the same…….

http://www.natural-health-restored.com

This natural penicillin is great for:

• Colds
• The flu (Influenza)
• Infections
• Sore throats
• Respiratory problems

You can also use this natural health remedy as a tonic to strengthen your immune system.

CAUTION: This recipe makes several doses. Do NOT take the entire amount all at once.

What You Will Need:

• 1 orange
• 1 grapefruit
• 2 lemons
• 1/2 large onion
• 3 cloves of garlic
• 3 drops pure peppermint oil
• 1/8 tsp cayenne pepper (optional)

Step 1: Wash all the fruit thoroughly. If you have a fruit and vegetable wash on hand, be sure to use it.

Step 2: Peel off only the very outer thin layer of skin of the orange and grapefruit. You do not have to take the skin off the lemon, but you can peel it if you’d like.

Step 3: Cut the onion, fruit, and garlic into small pieces.

Step 4: Place all ingredients in a blender and blend well. Add a small amount of water if you need more liquid to get the blender going. Add only the least amount of water you possibly can.

How To Store This Remedy: Store the finished product in a glass jar in the fridge.

If you’d prefer not to take it cold straight from the fridge, let it sit out for 30 minutes, or warm it slightly in a small saucepan before taking it.

Serving Size:

Adults - Take 1 tablespoon. Repeat several times a day up to a maximum of 1 cup.

Children - Take 1/2 tablespoon. Repeat several times a day up to a maximum of 1/2 cup.

This remedy comes from my friends over at amazinghealth.org

FUN FRIDAY  06/03/11

DROM: 1 Min. Jump Rope, 1 Min, Hand Stand, 1 Min. ½ Burpee, 1 Min. Plank
SKILL:  Toes to the Bar
WOD:  Partner Work Out – 3 Rounds for Time
10 lft. hand KB Clean and Press ((55/35)
10 SDHP
10 rt. hand KB Clean and Press
10 MB Deck Squats

SATURDAY 06/04/11

DROM: Pistols
SKILL: Turkish Getup
WOD: 75 Overhead Squats for Time (95/65#)

T.O.D. – Topic of the Day

Ready to take your work out out doors?

Stay tuned for some fun Saturday W.O.D.S in the Woods!

THURSDAY 06/02/11

DROM: Overhead Squats
SKILL: Snatch 1-1-1-1-1
WOD: “300″
For Time:
25 Pull-ups
50 Deadlifts 135 lbs
50 Push-ups
50 Box Jump – 24″ Boxes
50 Jiu Jitsu Sit ups
50 Clean and Jerks 35 lbs
25 Pull-ups

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T.O.D. – Topic of the Day

A GREAT BLOG FROM A PALEO/CROSSFIT WOMAN!

Blog:  ”Everyday Paleo”

I am re-posting this blog because I thought it my bring some of you a little inspiration through the 100 Day Fitness Challenge! We are more than a quarter of the way there, keep up the good work!

Pushing Through the Pain

Why do we push through the pain?  In life, in a workout, at work, at home, with the kids, out with friends.  We push through the physical and emotional pain that is inevitable in our lives because it’s a basic instinct for human survival. We slap on our smiles when we are sad, pick up the barbell again even when our arms have lost their ability to function, face adversity because we want to stand up for what we believe in, and we love even when we are not loved in return.  These human qualities are why we progress and these qualities make us warriors.

So I ask you, when do we need to stop pushing through the pain?  When do we need to sit quietly with our thoughts and actually feel our pain and accept it, process it, and be ok with it?  I ask you this question because this question is one that I am learning to ask of myself.  I am a fighter, I refuse to give up, I tend to be one of those folks who freakishly enjoys pushing through the pain BUT if I refuse to face my pain, I start to crumble.

Last night, I let myself cry and I hate to cry – I’m a stubborn woman and often hide my heart to “be strong” and “push through” but last night I was like an overflowing well.  I told my husband why I was sad, just saying out loud what I have to push through gives life’s hardships validity and gives a voice to why we keep going and why it’s hard; I miss my mom, I feel like I’m doing too much, I can’t figure out how to make it all work, and I am afraid that time is going so quickly that I’m missing out on some of those precious little moments.  Does this mean that I want to give up, that I’ve lost my strength, that I am weak?  No, it was a moment of being real in the safety of my own room, in the arms of someone who loves me, and it was what needed to happen because today, I’m ready again to push through the pain – and I can do so happily, with confidence, and even with joy!!

The moral of the story?  It’s ok to admit that life is not always a bed of roses, in fact, we are all better off for it.  Maintaining a constant strong persona is not a bad thing but really feeling your pain and honoring that pain every now and then is a healthy way to continue to live your best life with your head held high, knowing that you are human with real emotions and real challenges.

Now I’ll go cook something and post a recipe soon because food is so much more darn fun.

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HERE IS A SAMPLE OF ONE OF HER MANY GREAT PALEO MEALS!

A Complete Dinner: Steak, Veggie Stir Fry, Grilled Artichokes & Garlic Lemon Butter

Posted on May 23, 2011 by Sarah

I have every intention of doing another “Week in The Life” post, and plan to start tracking our food as of today but in the meantime, here is another complete meal post that I hope will be fun and helpful.  Dinner last night was a family project and a nice way to return home after our most recent Paleo Talk seminar in Clackamas Oregon.  I’ll be posting tomorrow about that event.  In the meantime, here’s dinner!

Easy Grilled Steaks

As many steaks as you will need to feed  your family, bring to room temperature, sprinkle each side with sea salt and freshly cracked black pepper and grill over medium high heat. We like our steak rare to medium rare so for thinner cuts of meat it only takes about 5 min. per side on the grill.  Let your meat rest for at least 10-15 minutes before you slice into it so that you do not lose all those precious juices!!

Veggie Stir Fry

1 yellow onion, sliced

1 red bell pepper, sliced

4 zucchini squash, diced

1 cup fresh basil, diced

1/4 cup jullian cut sun dried tomatoes packed in olive oil

2 tablespoons coconut oil

Sea salt and pepper to taste

A splash or two of balsamic vinegar

Heat the coconut oil in a large skillet over medium heat.  Add the onions and peppers and saute until the onions just start to carmelize.  Add the remaining ingredients and saute together for about 4-5 minutes or just until the zucchini become tender but not mush.

Grilled Artichokes

3-4 large artichokes (or as few or as many as you need to feed your family)

I first cooked the artichokes in the pressure cooker.  Cut off most of the stem, leaving about 1-2 inches.  Place in the pressure cooker with 2 cups of water, lock the lid, bring to pressure and cook for 10-12 minutes.  You can also boil artichokes by placing them in a large soup pot, add enough water to cover the artichokes, bring to a boil and let them boil for 30-45 minutes, depending on the size of your artichokes.  You will know they are done when a leaf easily pulls away from the artichoke.  Once the artichokes are tender, cut them in half, scoop out the feathery insides but make sure to leave the heart of the artichoke intact, lightly brush the cut side of the artichoke with melted butter or olive oil, and grill cut side down for about 5 minutes or until they are nicely browned.  Serve with the following recipe of  Garlic Lemon Butter

Garlic Lemon Butter

6 tablespoon grass fed butter

1 tablespoon crushed garlic

Juice from 1/2 a lemon

Sea salt (optional) and black pepper to taste

Melt the butter in a small sauce pan, whisk in the crushed garlic, lemon juice, salt and pepper.  Bring to a simmer for 1-2 minutes.  Use as a dip for the artichokes and the steak. You can sub olive oil for the butter if you wish.

We also made sweet potatoes for the kids in the pressure cooker.  Peal and cut into even sized pieces (about 2 inches thick).  Place in the pressure cooker with 1 cup of water. Bring up to pressure and cook for 7 minutes.

This meal served 5 with only some of the veggie stir fry and sweet potatoes left over.

Enjoy!

 

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WEDNESDAY 06/01/11

DROM: Joint Mobility
SKILL: Power Clean 3-3-3
WOD: 20 min AMRAP
10 Slam Ball
4 Lengths – Shuttles
10 Power Cleans
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T.O.D. – Topic of the Day

Homemade Coconut Milk Kefir

We love the tangy and fresh flavor of kefir, a fermented beverage often described as drinkable yogurt. However, those of you who aren’t as fond of kefir might say that describing it as “tangy” is a little too kind.  What, you wonder, is there possibly to like about what is essentially a glass of thick, sour milk?

Loads of healthy gut flora, for one. Probiotics have numerous health benefits and eating fermented foodslike kefir is a great way to make sure you’re getting enough. But we’re not here to tell you that you should plug your nose and chug kefir just because it’s good for you. We’re here to tell you that after you try homemade coconut milk kefir, you’re going to chug it because it tastes really good. Unlike kefir made from cows’ milk, coconut milk kefir doesn’t have a strong fermented, sour flavor. It is pleasantly tangy, but the naturally sweet taste of coconut dominates. The texture is smooth and rich and slightly thinner than yogurt. Both the flavor and texture of homemade kefir is superior to any store-bought coconut milk kefir we’ve tried.

Making coconut milk kefir requires an initial investment in kefir grains, but you only have to buy them once. The “grains” are live active cultures consisting of yeast and bacteria and are called grains only because of their appearance (you can also buy powdered starter culture, but it contains fewer bacteria strains and over time is more costly). The kefir grains can be bought online, or you can get some from a friend who already has a batch going. The process of making kefir is detailed below, but it is essentially this: Re-hydrate kefir grains in cows’ milk for 5-7 days at room temperature, mix hydrated grains with a can of coconut milk and let sit at room temperature for 12-36 hours. That’s it! Your coconut milk is now a probiotic beverage. You can drink homemade coconut milk kefir straight, use it as a base for smoothies or ice cream, use it in place of buttermilk in recipes, pour it into your coffee or over berries for dessert.

And one last thing…the correct pronunciation is keh-FEAR, not KEY-fur. However you say, though, it’s a healthy addition to your Primal eating plan. Now, even those among you who are averse to dairy or to the strong flavor of traditional kefir don’t have an excuse – give coconut milk kefir a try!

Coconut Milk Kefir

Ingredients:

• 1 tablespoon of kefir grains
• 1 can of coconut milk (or 1-2 cups of refrigerated coconut milk)

Instructions:

If the kefir grains are dehydrated (as they are from most online sources) you must first re-hydrate them in cows’ milk. Combine the grains with 1 cup of cows’ milk and set out at room temperature in a loosely covered glass container. For 5-7 days, strain the grains out each day and then place them in a fresh cup of milk. When the batches of milk take on a slight fermented smell and thicken, your grains are ready.

Combine the grains with coconut milk in a glass container. Cover with a cloth secured with a rubber band and let sit in a warm place (68-85 degrees) for 12-24 hours. Once the coconut milk has thickened and has a slightly sour flavor, it has turned into kefir. Remove the grains, refrigerate and enjoy!

Place the grains in new milk at room temperature to start a new batch of kefir (made from either coconut milk, or cow or goat milk) or store the grains in a cup of cows’ milk in the refrigerator. The grains can be used indefinitely to make kefir, however, if you store the grains in the fridge instead of continuously making kefir, it may take a few batches to get them going again.

Helpful Tips

• If your first batch of coconut milk kefir doesn’t get as thick or tangy as you’d like, don’t despair. It can sometimes take a few batches to acclimate the kefir grains to coconut milk.
• Don’t store the grains in coconut milk between batches. Store them in cows’ milk.
• Never use a metal container to make kefir or a metal spoon to stir it – this disrupts the process and the kefir won’t thicken. Use glass containers (canning jars work well) and wood or plastic spoons.
• If your kefir doesn’t thicken with 24 hours, it might be that the temperature in your house isn’t warm enough.
• If your kefir hasn’t thickened at all within 48 hours, throw out the milk and start again by putting the grains in a fresh batch of milk.
• Kefir should have a fermented aroma and can sometimes have a slight effervescence, but it shouldn’t smell foul or unpleasant.

Grab a copy of Primal Blueprint Quick & Easy Meals for over 100 Primal Recipes You Can Prepare in 30 Minutes or Less 

TOUGH MUDDER TUESDAY 05/31/11

T.O.D. – Topic of the Day

W.O.D. IN THE PARK

9:00AM at Regional Park near the playground!

(200 M = 219 yds = 656 ft.)

T.O.D. – Topic of the Day

T.O.D. -Topic of the Day

FUN FRIDAY  05/27/11

DROM: Row 500m
SKILL: Hand stand Pushups
WOD: Front Squat 5-5-5-5-5

Set A Goal, Be Consistent, Prep a Week’s Worth of Meals, Believe

Eat till your not hungary not eat till your full

T O.D. – Topic of the Day

THURSDAY 05/26/11

DROM: 2 x 10 each (2 Squat /1Squat Jump), (Belt Body Row), (½ burpees). (side to side push ups) For Time
SKILL: KB Clean & Press
WOD:For time:
50 Wall ball shots, 20 pound ball
10 Pull ups
40 Wall ball shots, 20 pound ball
8 Pull Ups
30 Wall ball shots, 20 pound ball
6 Pull Ups
20 Wall ball shots, 20 pound ball
4 Pull Ups
10 Wall ball shots, 20 pound ball
2 Pull Ups
Compare to 042811
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T.O.D. – Topic of the Day

Meet Cameron at the Park for the Work out of the Day this Saturday!

Regional Park by the Playground!

9:00 am