Performance CrossFit with a [...]]]> This week you should be seeing some random pieces of paper hanging on the gym walls.  Closer inspection should reveal that these pieces of paper are food journals.  The competitive crossfitters at CrossFit Works will be hanging their food journals.  Why would they do this you might ask?

Performance CrossFit with a little partner workout

A few really good reasons.

There is a tendency to focus on the work that happens in the gym and how it contributes to performance.  We want to know how many times a week someone trains, do they do two-a-days, what is their squat program etc…  I receive a boatload of questions about certain people’s training.  Including things as crazy as “what kind of ab work could get me abs like so-and-so’s?”.  Someone needs to start asking me what these athletes are eating!!!

It is important to me that all the people in the gym realize that food is the foundation for your body composition and your performance.  It is also important to realize that there isn’t one magic answer to what to eat.  What you should see on these food journals is a fairly wide spectrum in eating styles and amounts.  You might be able to look at some of them and see that there are changes to be made that would help, but you also will want to remember that someone whose goal is to add 10lbs of muscle will eat in a VERY different way from someone whose goal is to cut 8lbs of body fat.  Right now we have athletes preparing to compete in Olympic Lifting who will have to make particular weight classes.  This is certainly not the easiest thing they have ever done.  It means a major focus on food!  Ironically, if your goals are simply to feel better and stay healthy, your major focus should also be on food!

I beg you all to keep a food journal.  It is something that should be done on a regular basis if you really are interested in the connection between your food and your health and especially between your food and your performance.  So, along with all the glamor and fame of competing at CrossFit, the competitive athletes will also hang up their food journals.  In solidarity with them, I encourage all of you to tape up your food journals.  They can even be anonymous.  Just use this opportunity to buckle down and do this.  Perfection is not expected.  None of us are perfect.  Just start the investigation process.  If I see one that says “Fruity Pebbles” I will know whose that is, and if it says “Doritos and a sandwich” I might be able trace that one too.  Seriously, this process is the most important step in understanding your own health and performance.

When you keep a food journal, record what you ate, about how much and when.  You also want to record beverages.  A serious investigation of food, performance and health would also include supplements, where you ate, how the food was prepared and your bathroom experience.  Digestive function is paramount (although it is completely understandable if you leave that for your private food journal!).  For specific body composition and performance goals, it becomes important to provide detailed measurements of food quantity.  I encourage you to keep the level of food journal that matches your own personal goals.  The tape will be on the counter…

Using a resistance band as a physical cue for an athlete to remember “knees out”

How come we are always pestering you about “knees out”?  Usually [...]]]> If we did a word count on the most common coaching cues in our gym, “knees out” or some similar version, would probably top the list.

Using a resistance band as a physical cue for an athlete to remember “knees out”

How come we are always pestering you about “knees out”?  Usually “knees out” gets busted out during body weight squats or during the back squat.  However, if you’ve ever dead lifted with me I might also have asked you to activate your knees in the starting position so that your knees contacts the inside of your elbow.

One important reason for aggressively activating the “knees out” position is so that you are recruiting as much of your posterior chain as possible.  The posterior chain is primarily your lower back side (glutes and hamstrings).  However, your adductors are another important large muscle group that should contribute to your posterior chain strength.  If you are not activating your adductors you are missing out on some serious muscles.  ”Knees out” serves to fire up the adductors, thus making you stronger.  Always a good thing!

Another reason that “knees out” is a particularly repetitive cue for the women in the gym is that women have a structural geometry that makes it possible to give birth, but creates a little bit of a risky situation for our knees.  In a man, the pelvis and knees are lines up, or the pelvis is even slightly narrower than the knees.  If this is exaggerated then a man is bow-legged (a more common anatomical situation for men than for women).  Some studies on physical characteristics and sex appeal, have found that bow-legged men are more sexually attractive to women.  In a woman, the pelvis is wider than the knees creating a slight “knock-knee” effect.  Women have five times higher ACL injuries than men.  There are several reasons for this, including lower muscle strength, but this anatomical difference is one of the primary reasons.

As women, we have to be cognizant of this situation and double our efforts to create strong, safe legs and knees.  As is often so clever with lifting and CrossFitting, the cure is in the exact work that highlights the problem!  Squat more, but squat correctly.  Often times people prefer the high bar, narrow foot stance that is the Olympic Lifting or front squat set up.  This is fine and has excellent benefits.  The concern is that this position is a quad-dominant one and is not as effective in addressing this particular knee/adductor issue.  In our Blueprint Program and in Raw Strength we back squat with the bar just below the traps (=proper low bar placement) because this is the set up that creates the largest activation of our largest muscle groups (=how to get the most strong the most quickly!).  It is also the one where we have to make a concerted effort to use the squat to strengthen our posterior chain while increasing the life long safety of our knees.

I know some people find it frustrating to be asked to reduce the load on the barbell when they feel as though “I could do more”.  In fact, people have moved on to other training facilities over this exact issue.  In our gym, we do not encourage teenagers, women, men, college athletes, middle-aged anybody, or senior anybodies (I hope I just included everyone right there) to load a barbell beyond what they can do in a manner which contributes to their lifelong strength and safety.  The only exception to this might be people who are training for competition.  There is often a time and place for competitive athletes to take more risk than a lifelong-athlete-for-health.

My hope is that by sharing with you all the research and information that forms the basis behind our training approach, you will be less frustrated by correction and you will develop an understanding of why we use the training methods and programs that we use here at CrossFit Works and Barebones Barbell!  So, to my weight lifting Sisters…think “cowboy” next time you back squat!

This afternoon I am contemplating what it means to live the “CrossFit lifestyle”.  I’m not at the gym.  I haven’t worn anything that says “CrossFit” on it.  I haven’t discussed a workout.  I’m not even sore.  I haven’t been on Facebook or [...]]]> The 5:30am class with their secret pre-dawn gymnastics skill work.

This afternoon I am contemplating what it means to live the “CrossFit lifestyle”.  I’m not at the gym.  I haven’t worn anything that says “CrossFit” on it.  I haven’t discussed a workout.  I’m not even sore.  I haven’t been on Facebook or any CrossFit website (except this one!).  So, what about my day makes me a CrossFitter?   Today is about laying a foundation for my week that makes an intense strength and conditioning program healthy (instead of debilitating).  Above and beyond, CrossFit and weight lifting for me are health and wellness programs.  As a middle-aged CrossFit-based athlete, my goal is to ride a fine line between being the very best I can be (I have never been a person who does anything at the level of “just showing up”) and maintaining the highest level of health and wellness.  I firmly and completely disagree with the notion that as a middle-aged woman I will be fulfilled “just showing up and having fun”.  As a middle-aged person, with a business, with obligations, with kids, with dreams and goals still left to accomplish, I need more from my coaches and my strength and conditioning program than anyone out there!!  I need a health, wellness and fitness program designed to maintain a Super Woman for the 21st century.  Such a program certainly requires plenty of thought and planning.  Today, I am focusing on the things that support me in my training.

Today I slept.  A lot.  Sleep is the basis for health and wellness.  Sleep is the recovery.  The rebuilding.  Sleep is the process of filling up the root cellar before the winter.

Today I went to yoga.  My yoga teacher helps my mobility and flexibility, but he also helps my mental strength.  I have studied yoga off and on with this same teacher for nearly five years.  He helps me set a stage for being a strong mental/emotional athlete.  Through his teachings he reminds me not to be buffeted about the stories we tell ourselves.  My yoga teacher reminds me that while I might tell myself that I don’t belong working out next to future CrossFit Games competitors, that is just a story I tell myself because I don’t am doubting myself right then.  There is no truth in that story.  It might be just as true that they don’t deserve to train next to me because they have not survived all the challenges in life that I have survived.  My yoga teacher reminds me to stop being disappointed in my body or frustrated by it, but to cherish it and check in with it regularly.

Today I shopped and cooked.  As many of you know, I own a CrossFit gym because CrossFit methodology places the value of eating well above working out in the pyramid to great health.  My shopping list accommodates two kids and a set of parents.  This week will see the following things on the table at my house:  Thai coconut-lemongrass soup, roasted butternut squash with sage, crab cakes, roasted chicken, sunflower sprouts, a Swedish carrot pancake, beet salad with horse radish, cucumbers and dill, cabbage with sunflower seeds and caraway, stuffed mushrooms, various sausages, and a Paleo version of Okonomiyaki (Japanese cabbage pancakes).  There will be plenty of other stuff too.

Today I spoke with a friend who does not do CrossFit nor lift weights, but is on his own dedicated journey to the best health and wellness he can attain.  I admire him.  He is inspirational for me.

Tonight before I sleep I will envision my workout for tomorrow.  I will imagine the mood I want to be in, the attitude I want to cultivate and the feeling I would like to have when I finish.

Today I laid the foundation for the coming week where I will follow a training program designed to support Super Woman of the 21st century.  I know many many women at CrossFit Works are living their own Super Woman lives.  I hope you had a chance to use your Sunday to support your Super Woman training program.

Click here to view the embedded video.

My girls.

In our CrossFit gym each and every client is considered an athlete.  This is a radical difference from the way that clients are dealt with in other gyms and fitness programs. [...]]]> SUBTITLE: DOES YOUR FITNESS PROGRAM TREAT YOU LIKE AN ATHLETE?

Click here to view the embedded video.

My girls.

In our CrossFit gym each and every client is considered an athlete.  This is a radical difference from the way that clients are dealt with in other gyms and fitness programs. Being identified as an athlete is indicative of the theory behind your CrossFit fitness program.  CrossFit is a fitness program.  So is Pilates.  Ditto for Yoga.  Same for Zumba.  The bootcamps I drive by every day in the park are fitness programs.  All these fitness programs are life changing.  World changing.  A sedentary life is a prescription for a sick life.  Whatever gets you moving is special.  I’ve tried all those fitness programs and more.  I’ve enjoyed them all in certain ways.  My favorite non-CrossFit fitness program was aerobics, back in the 80s.  Yes, I am over the age of 40.  Man that was a good workout.  My legs would burn and my lungs would be bursting.  The music was awesome.  The outfits… unforgettable.  Fun was the name of the game.  There were a few things that heightened the fun of my aerobics fitness program.  First, was taking one of my fellow geologists who, as the only male, would do the entire class in his combat boots with a look of complete serious concentration the whole time.  More fun could be had by going with my roommate, a serious follower of the Grateful Dead. We would mix vodka tonics in our water bottles and get vibed with some high kicks to Gloria Estefan.  Also hilarious was taking bets with another friend about which one of the hockey team (training outside the window) the aerobics instructor had slept with the night before, and adding extra hip thrusts when the song “Push It” by Salt ‘n’ Pepa came on.  Always fun and always a good workout.  Going to aerobics was way better for me than sitting around with the campus anarchists drinking beer at noon (that was for aerobics rest days).  I loved it, it was a great workout, it was hilarious fun, but in no one’s mind was I an athlete!  In fact, I am pretty sure the primary thing the aerobics teacher noticed about me (aside from the above-mentioned stuff) is that I never wore spandex and I wasn’t in her sorority.  She sure as hell never gave me any tips on how to get better.  But she often smiled at me and said “Great job!!”  It was complete bullshit on her part of course (again, see description above).  I actually found it fascinating.  Clearly, while half drunk and pointing at hockey players, I was not doing a good job.  Why on earth would she say that?

So, what makes you an athlete once you set foot inside a CrossFit gym?  Why are you an athlete in CrossFit Works but not at Pilates, Yoga, Zumba, or many other fitness programs?   You are an athlete in a CrossFit gym because the underlying assumption is that you believe you can improve, you want to improve and you want someone to help you improve.  Improving in a CrossFit gym is different than “getting better” at aerobics.  There are specific traits you want to improve in a CrossFit gym: endurance, stamina, agility, accuracy, coordination, balance, speed, power, strength and flexibility.  Improving in a CrossFit gym means you want your nutrition to improve, your energy to rise and your wellness to increase.  The underlying assumption when you walk in the doors is that you have goals for yourself regarding these qualities.  The underlying assumption is that you walked in because you want someone to watch your movement patterns and your performance and you want someone to tell you how to get better.  The underlying assumption is that you want someone who takes you seriously as a person who wants to get stronger and faster.  You are looking for someone who believes in your future.  You are looking for someone who will invest themselves in your future.  The underlying assumption about you as a CrossFit athlete is that you don’t want to be bullshitted by a “fitness trainer” like my super pretty, spandexed aerobics queen.  You are an athlete because when you are not inside the doors of this CrossFit gym we are thinking about you, researching your sticking points and arguing about methods to get you over your personal obstacles.  You are an athlete because you have coaches.  Not aerobics instructors.

One reason I love CrossFit more than I ever loved aerobics is because there are guys, besides a lone geologist in combat boots, for one thing.  Every other fitness program I have ever been to is vastly dominated by women.  Personal training studio, check.  Yoga, check.  Pilates, double check.  Dance class, triple check.  Why is that?  Are only women out of shape?  Do only women care about their fitness?  Obviously not.  Something is wrong with a world of fitness programs populated  predominantly by women.  I’m immediately suspicious.

The serious reason I love CrossFit more than any other fitness program is that I am treated like an athlete.  I value that feeling more than anything.  My training partners and my coaches actually care about my progress.  They take it personally if I am not obviously improving.  They do not let my moments of weakness get the better of me.  They never underestimate me.  They might overestimate me sometimes! but they never let me be less than I can be.  There are not a lot of people in the world who are brave enough, steel enough, confident enough to give me a push when I start to half-ass things.  As an athlete in a CrossFit gym I am surrounded by people who always see me as more than I am that day.  When I know that my coaches see me as an “achiever” I carry that feeling with me into the world.  When I fail a lift, like today’s last deficit Sumo Deadlifts, I am grateful for the encouragement I get as I try the lift, and even more so for the head-shaking “you coulda had that” that comes afterwards.  I don’t feel like a failure, I feel like “wow!  I just failed, but my coach just said he sees me as capable!”   I don’t crumble inside because someone pointed out that I am capable of more than I just did.  To me, that is a vote of confidence.  None of my coaches or training partners believe that my middle age, my gender, my motherhood-situation or my lack of spandex is a problem for my performance (that all falls under material for jokes).  One of my current coaches is older than I am and way more bad ass.  She, herself, is committed, focused, and accomplished and she expects me to be the same.

I also love being an athlete in a CrossFit gym because it is as fun as aerobics ever was.  There is more silliness.  Bubblegum-flavored branch chain amino acids taste at least as good as vodka tonics.  The outfits are still as good.  Have you seen that Lululemon stuff?  Out of my league for sure, so much matching.  The only thing that aerobics had going for it that my CrossFit gym does not, is my kind of music.  Once in awhile I get away with a little Salt ‘n’ Pepa, but not often.  Still, I will find love for the dubstep, as long as I am treated like an athlete.  As long as all the people inside these doors look at me, see what I am doing, and think to themselves “she could do better than that if she fixed a couple things” I don’t care who is better than me, worse than me, louder, quieter, better dressed, bigger, smaller, faster or stronger.  I care that I am in a place where everyone is an athlete.  Everyone is an athlete because they are here working to overcome roadblocks.  The roadblocks might be nutritional, lifestyle, physical, mental or emotional but they are temporary.  When dubstep shows me the Salt ‘n’ Pepa I might even be won over to the music.  Do CrossFit.  Get coached.  Get past obstacles.  Get treated like an athlete.  You are one as soon as you walk in these doors.

One requirement for my coaches at this gym is that they see big possibilities in every person who walks in the door.  It doesn’t mean they see you winning half a million dollars from Reebok at the next CrossFit Games.  It means they see in you a person who has not yet reached [...]]]>

One requirement for my coaches at this gym is that they see big possibilities in every person who walks in the door.  It doesn’t mean they see you winning half a million dollars from Reebok at the next CrossFit Games.  It means they see in you a person who has not yet reached your highest level of fitness, performance and health.  It means that, as they get to know you, they wonder what you will be like in a year.  They begin to imagine how many pushups you will do, how much you will squat. They know that the super scared look in your eyes today will soon be replaced by a stalwart “I have this under control” look.  They see a “you” that you maybe aren’t able to see.  It is really cool to put on these “futuristic” glasses.  Try it.  Look around at your fellow crossfitters.  Put your “future” glasses on and look hard at the folks around you.  I mean, none of us are here to coast along and stay the way we were when we first walked in the door are we?  I didn’t think so.  Don’t train next to people who can’t see you with their “future” glasses on and for heaven’s sake don’t let someone coach you who doesn’t have “future” glasses glued to the inside of their eyelids.

Liver is one of the best sources of Vitamin D.  When I lived with a Lakota family on Pine Ridge Indian Reservation raw liver was a special treat, shared equally amongst the family members.  If you aren’t thrilled at that idea you can try a supplement that some of the most [...]]]>

Liver is one of the best sources of Vitamin D.  When I lived with a Lakota family on Pine Ridge Indian Reservation raw liver was a special treat, shared equally amongst the family members.  If you aren’t thrilled at that idea you can try a supplement that some of the most successful athletes in our gym use: desiccated liver powder.

It is “winter” here.  Everyone is bundled up.  This is a good time to consider your Vitamin D levels.  It is quite easy to imagine writing an entire book on Vitamin D.  It is one of the most wide-acting nutrients in the human body.  Vitamin D is in the research spotlight these days for good reason.  A host of our chronic health problems are beginning to show some connection with Vitamin D levels.  If we consider common lifestyle changes that have accompanied the last several decades it is not a stretch to imagine how Vitamin D might be a powerful player.  Vitamin D is a fat-soluble vitamin.  We do not have to get it from our food, so there is some technical debate about whether or not it should be labeled a “vitamin”.  UVB radiation (sunshine) acts on cholesterol in our skin and then via some work by our kidneys, we can manufacture Vitamin D for ourselves.  Food sources of Vitamin D are strictly animal foods.  There are no plants that contain Vitamin D except mushrooms which have a tiny amount of a low-bioactive form of Vitamin D.  If we do a quick survey of cultures around the world we see that people who live in winter climates heavily utilized foods rich in Vitamin D including fatty, cold-water fish, egg yolks, rendered animal fat, organ meats and full fat dairy.  So, your choices for solid Vitamin D levels are high fat animal foods or plenty of sunshine.  If we look at mainstream lifestyle recommendations in the last several decades we see two primary suggestions: Stay out of the sun (or slather up with UVB-blocking sunscreen) and Don’t eat fatty animal foods.  It isn’t difficult to imagine how we could be low in Vitamin D.  Recent research suggests that as much as 75% of Americans might be low in Vitamin D.  A recent issue of the Journal of Clinical Endocrinology and Metabolism suggests there is “widespread Vitamin D deficiency in the population”.

Those of us in the sunshine belt have easy access to sun of course, but most people I talk to are careful to avoid sun exposure.  In addition to that obstacle, research indicates that as we age we decrease our ability to manufacture Vitamin D from sunlight.  By the age of 50 our ability to manufacture Vitamin D via the sun/skin is about 50% lower than when we were younger.

A short review of the health issues associated with Vitamin D deficiency include:

1.  Bone health.  Vitamin D is instrumental in the calcium system.  Supplementing with Vitamin D2 (ergocalciferol), the cheap calcium source has been unequivocally shown to be ineffective in bone health.  Only Vitamin D3 (cholecalciferol) is effective.

2.  Auto-immune diseases like rheumatoid arthritis, multiple sclerosis, and fibromyalgia.  During WW II we already had research showing that incidence of multiple sclerosis was patterned clearly based on latitude.

3.  Cardiovascular health.

4.  Insulin regulation.  Vitamin D is in the news this week.  A new study confirms the link between insulin resistance and low Vitamin D.  A study comparing obese kids with non-obese kids showed that the obese kids had lower Vitamin D levels than the skinny kids.  With inadequate Vitamin D we cannot produce adequate GLUT-4.  GLUT-4 is a sugar-carrying protein.  If we lack GLUT-4 insulin doesn’t work as well, so we get into the cycle of having to produce tons of insulin simply to get our normal blood sugar accomodated.  In addition, low Vitamin D, via it’s role in the calcium metabolism cycle, can lead to accumulation of calcium in fat cells which enhances cortisol production and…fat storage.

5.  Muscle strength.  I hoped you could keep reading just to get to this one!  Low Vitamin D levels cause muscle to be less powerful.  A cool study on young women compared women with equal muscle mass.  Those with low Vitamin D levels produce less power from the same muscle mass than those with adequate Vitamin D.  Low Vitamin D creates a situation where there is greater fat storage within the muscle tissue.

As always beware of synthetic Vitamin D or foods “fortified with Vitamin D”.  Kellogg’s Special K for example, has recently been fortified with Vitamin D, but their ingredient specs say that they can use either D2 (the pointless cheap version) or D3.  Synthetic Vitamin D can build up to toxic levels, especially in children.  Vitamin A is always present in food sources of Vitamin D and their agonist/antagonist relationship prevents toxicity.

So, what should you do about your Vitamin D?  If you are a person that gets blood work done, have your levels tested.  Most knowledgeable folks like to see a 30-35 number on a Vitamin D test, although some look for higher numbers.  If you don’t incorporate bloodwork into your life, then be extra sure to maintain a lifestyle that supplies you with Vitamin D.

Sam: narrowly completes “Lauriel” before the cut-off with the unwavering support of her team mates.  Sam was the top CrossFit Works finisher, on the podium, 3rd place overall for the women.  Andre: 4th place, men’s division “Lauriel”

The CrossFit community is well known for its ability to pull together, work hard and [...]]]>

Sam: narrowly completes “Lauriel” before the cut-off with the unwavering support of her team mates.  Sam was the top CrossFit Works finisher, on the podium, 3rd place overall for the women.  Andre: 4th place, men’s division “Lauriel”

The CrossFit community is well known for its ability to pull together, work hard and raise money for someone in need.  This weekend CrossFit Flagstaff put on a great fundraising event (in a blizzard!!) for one of their community, Lauriel, who has breast cancer.  The first workout of the day was called “Lauriel” .  It was 5 movements of 23 reps each representing Lauriel’s chemotherapy schedule of five days on, 23 days rest.  Lisa Ray, owner of CF Flagstaff, reminded the athletes that they were working hard for a specific person who was right there watching.  This concept exemplifies a part of CrossFit’s tradition, originating with the Hero workouts.  A hero is someone who has taken great risk often times resulting in immense suffering or even giving their own lives for others. During a workout like “Lauriel” the mindset of the athlete must reflect the experience of a woman receiving treatment for breast cancer- an experience of great suffering.  There are times when an athletic endeavor is for pure fun, and times when it is for personal triumph.  This weekend was fun, and there was certainly triumph, but it was really for solidarity, community action, and straight forward giving.  It was a great opportunity to spend this day of athleticism in service of someone else.

David B. top male finisher for CrossFit Works, 6th place earned him a spot in the “winner take all” final workout for the top 10 men.  Chris G. working his way through 23 reps of a near bodyweight clean and jerk.

Evan: gets all his handstand pushups!!!  Liz turns in an amazing “Lauriel” putting her in the top 10 women.

More pictures coming…including pics of Andrew L. that aren’t blurry.

Well, I know, no one is perfect, but there are moments when we achieve something with a movement that near perfection.  I have had the great pleasure to coach the intrepid 5:30am class this week and witnessed some true moments of greatness.  On Thursday during the Coach’s-Choice workout (a special feature [...]]]>

Well, I know, no one is perfect, but there are moments when we achieve something with a movement that near perfection.  I have had the great pleasure to coach the intrepid 5:30am class this week and witnessed some true moments of greatness.  On Thursday during the Coach’s-Choice workout (a special feature of the 5:30am program) we did tempo snatch grip deadlifts, dumb bell floor press and side planks.  It was really impressive to see the perfection in position and movement.  On Tuesday I badgered (I mean supported) Sarah in moving up to a heavier kettlebell which she handled with precision and control surprising herself, but not me.

And, in a long-planned for moment of perfection and achievement, Betty F. did her first free standing back squats.  I think that Chris and Carl were singing and dancing, but Betty is a little more classy than that of course.  Betty, welcome to the world of squatting!!

The 6pm Mob (Flash?).  Midori and Leslie, the only Sister members of the Mob.  As a head’s up, we are taking names right now.  As in attendance.  Some of our classes are full.  We will be addressing this soon!  Hang in there.

I had to give Ellie the winning spot for [...]]]>

The 6pm Mob (Flash?).  Midori and Leslie, the only Sister members of the Mob.  As a head’s up, we are taking names right now.  As in attendance.  Some of our classes are full.  We will be addressing this soon!  Hang in there.

I had to give Ellie the winning spot for the egg challenge.  It was a total one of a kind entry.  In general, apples featured prominently in versions of egg scrambles.  Ellie and Pancho get 6 dozen eggs.  Don’t forget to share with us if you have any other clever ideas!

By Ellie.  Probably eaten by Pancho.

“Here is my best shot. I just made these for a halloween treat and they were outstanding!”
Ingredients:

• 6 Eggs
• 1 Cup Almond Milk
• 3 Tbsp Coconut Oil, melted
• 2 Tsp Vanilla
• 2 Tsp Pure Maple Syrup
• 1/4 Cup Coconut Flour
• 1/2 Tsp Baking Soda
• 1/8 Tsp Nutmeg
• 2 Apples, cored and diced
• 2 Tbsp Coconut Oil
• 2 Tbsp Raw Organic Honey
• 1 Tsp Cinnamon
• 1 Tsp Nutmeg
• Juice of 1/2 Lemon
• Handful of crushed pecans
Process:

1. Preheat Oven to 425 Degrees Fahrenheit
2. In a large bowl, whisk eggs, almond milk, coconut oil, vanilla, and Maple Syrup
3. In a small bowl, stir coconut flour, nutmeg, and baking soda
4. Mix dry ingredients into wet ingredients and beat well to combine, set aside while you prepare the apples
5. In a small frying pan, heat 2 Tbsp coconut oil and raw organic honey
6. Stir in cinnamon and nutmeg and juice of 1/2 Lemon and cook for 1 minute
7. Add in your apples and sauté until all your apples are nicely coated
8. Evenly divide your apple mixture between 8 Ramekins greased with coconut oil and then evenly divide your egg mixture on top of the apples between the 8 Ramekins
9. Place your Ramekins on a baking sheet and bake for 20 Minutes at 425 and then reduce heat to 375 and cook for an additional 20 Minutes
10. Sprinkle with Pecans when removed from the oven
11. Enjoy

Click here to view the embedded video.

These two videos perfectly illustrate the sport of Olympic Lifting.  Intense concentration, lots of misses and moments of brilliance.  As always watching Olympic Lifting is more exciting when there is incomprehensible Eastern European commentary in the background.

This [...]]]> Click here to view the embedded video.

Click here to view the embedded video.

These two videos perfectly illustrate the sport of Olympic Lifting.  Intense concentration, lots of misses and moments of brilliance.  As always watching Olympic Lifting is more exciting when there is incomprehensible Eastern European commentary in the background.

This week the Games Prep crew is embarking on their Olympic Lifting cycle.  The Olympic Lifts are the most technical movements involved in CrossFit and we don’t include the lifts in our conditioning programming.  The Olympic Lifts require extraordinary mobility and a decent amount of what can simply be called “athleticism”.  We use the simpler, safer versions, the power clean, and power snatch in our conditioning workouts.  For folks lacking sufficient mobility or an advanced training age, performing the Olympic Lifts can be a frustrating experience of…failing, and potentially injury.  In the next six weeks you all will have a chance to watch the Games Prep crew work on their Clean & Jerk and their Snatch.  It will take them a lot of time.  You will see tons of misses and most likely a large amount of frustration.  You will see the people that you admire as athletes, reduced to empty bars and a lot of head shaking from Chris.  It is a moment in which the tables are going to be turned.  We can all let them know we know just what they feel like!!

You all have been getting the chance to experience a few portions of the Snatch the last couple weeks in our skill/strength piece.  Imagine spending hours at a time on the Snatch Balance… If you have a steel will that can endure hours of work and correction on minute aspects of weight lifting you might consider doing some Olympic Lifting with Chris. We are the only official USA Weightlifting Club Team in Tucson.   Talk to Renee.  She is making amazing strides and, I dare say, loving it!!

Winners of the Egg Contest announced tomorrow!!