Friday's WODs

As promised here, the 5:30 a.m. and 7 a.m. groups switched workouts. However, I like to keep everyone on their toes, so there were some slight variations to the workouts. They were both very tough workouts, but everyone pushed through and exceeded my expectations as usual.

Friday
5:30 a.m.
Clean & Jerk
3-3-2-1-1

Nelia-90 pounds

For Time:
10-9-8-7...1
-Pull-Ups
-Box Jumps

Fastest Time: Nelia-9:16

Finish With:
-50 Explosive Sit-Ups

Friday
7 a.m.
30 minute AMRAP:
-Run 1 Mile (just at the beginning).
*Do the following for the remainder of time.
-10 Pull-Ups
-20 Push-Ups
-30 Air Squats
*After time is up, finish with...
-800 m. Run

Troopers running in this fabulous weather.

Most Rounds: Sandy & Robin-6
Fastest Times: Robin-8:42, 4:16

Remember, there's open gym tomorrow from 8:30-10 a.m. for anyone that missed a workout. I hope everyone has a wonderful and stress-free week-before-Christmas weekend.

This kid knows how to have a relaxing weekend.

The #1 Reason Why I Love My Job: Our Clients

I had a completely different post planned out for today about a salad I made the other day. I know, so interesting. However, one of our clients surprised us by creating an awesome video of our group classes. I know I'm going to get made fun of for saying this, but I got a little emotional seeing the hard work and intensity that our clients bring to every workout. Their dedication inspires me everyday. Watch this quick video and tell me if it doesn't give you the chills.

Crossfit is about more than just working out and getting in shape. It's about empowering people, not just physically, but mentally as well. Most clients come in intimidated, out of shape and full of self-doubt. They're afraid to lift heavy weights or push themselves to their breaking point. They don't believe they can run a mile without stopping or push 100 pounds over their heads. Kipping pull-ups? Out of the question. Handstand push-up? Absolutely not.

After about a week, clients realize that they're no longer alone. They're surrounded by people with the same goals. No one is judging them if they can't do a burpee, but they are encouraging them to keep trying. Soon the impossible kipping pull-up becomes possible with the aid of a band and a little coaching. They're attempting handstand push-ups and even double-unders. Each week, a new goal is achieved and a PR is set. That self-doubt begins to slowly dwindle and their confidence begins to grow.

Yes, crossfit is about getting stronger, faster and healthier, but it's also about being part of a community. A community of people that are always encouraging you to push out one more rep, add five more pounds or run just a little faster. A community of people that want to beat your time, but will be the first ones to congratulate you when you beat them. A community of people that won't judge you when your hair is a mess, your clothes are drenched with sweat and you're lying flat on your back in the middle of the gym exhausted.

CrossFit builds a leaner, faster, healthier and most importantly, happier person. Does your workout do that for you?

Brock enjoying the girl to boy ratio at the morning workout.

Wednesday's WODs

Today the 5:30 a.m. crew did a workout inspired by an official CrossFit workout called "Murph."For all of you who have not experienced this amazing/terrible/crazy/exhausting workout, it goes a little something like this:

Murph
For time:
-Run 1 Mile
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-Run 1 Mile


Yes, it's as difficult as it looks. I wanted my 5:30 a.m. crew to do this workout, but with a few variations. For everyone that missed this morning, here's what you need to do soon!

5:30 a.m.
Monday
30 Minute AMRAP:
-Run 1 Mile (just at the beginning)
*Do the following for the remainder of time.
-10 Push-Ups
-20 Dumbbell Swings
-30 Air Squats
*After time is up, finish with...
-800 m. Run

Most Rounds/Fastest Times: Nelia-10 Rounds. 7:50 Mile. 3:58 800 m.

The 7 a.m. crew worked on some olympic lifting this morning and finished with an intense couplet. A couplet is a workout that consists of only two different movements.  Don't let this fool you.  If it looks simple, it's usually extremely difficult.

Wednesday
7 a.m.
Clean and Jerk
3-3-2-1-1-1

Griselda clean and jerking 90 pounds!!

For Time:
10-9-8-7-6....1
-Kettle Bell Swings
-Box Jumps

Check out all the hard work at 7 a.m.!

*Fastest Time: Griselda-7:10

Then:
-25 Toes to the Bar

The 5:30 a.m. and 7 a.m. groups can look forward to flip-flopping workouts on Friday. I want to make sure that everyone gets to share in the "FUN!"

Real men drink out of a pink, Disney princess
water bottle.

**On a side note, I clean and jerked my body weight today (120 pounds). I missed my next attempt at 125 pounds though. Next time!

Lightened-Up Chicken Enchiladas

I do not claim to be an amazing chef, but I believe I've created some healthy alternatives to some favorite dishes over the years. I've always loved to eat, but was hit with the harsh reality in college that I cannot eat whatever I want. My roommates and I decided to try to take some of our favorite recipes and tweak them to make them a little healthier.  Some were a major fail (chocolate chip cookies sans butter and sugar...gross!), but others turned out just as good, if not better than the original. I will be sharing some of those recipes each week.

One thing you'll quickly learn about my cooking is that I use whatever I have in my pantry or refrigerator. I personally enjoy this because each time I make a dish, it's always a little different depending on what I have. Yesterday, I made some chicken enchiladas filled with sauteed squash, zucchini, green bell pepper, corn, tomatoes and vegetarian refried beans.

The ingredients, minus the chicken. No one wants to see raw chicken.

The first step is to marinate the cubed chicken pieces in a little olive oil, salt, pepper and lime juice. Next, brown the chicken and add the vegetables in to cook. At this time, I usually put the beans on the stove with a little cheese and enchilada sauce. Once everything is cooked, I spoon the mixtures into corn tortillas. Roll them and place them into a baking dish. Top the filled tortillas with enchilada sauce (I use a can of green and red sauce) and some cheese.

Before they were cooked. Looking delicious already.

Bake at 375 degrees for 20 minutes and then broil on high for a few minutes until the top is slightly crispy.

Almost ready...

Garnish with some cilantro, jalapenos, pico de gallo and lime juice. Enjoy 1-2 enchiladas with a crisp salad and zero guilt.

Stop drooling and go make some. You're welcome.

*I also made some homemade tortilla chips. Cut a few corn tortillas into triangles. Add about 2 tablespoons of olive oil and a pinch of salt. Broil on high until chips are slightly browned and crispy. Better, cheaper and healthier than any bag of chips you'll find at the grocery store.

The fresh sea salt is the key ingredient.

A quick shout out to the birthday boy, Walter.  He turned 1 yesterday. He claimed it was his best birthday yet!

Walter enjoyed a little bite of chicken.

Monday's WOD

Another great workout today! I'm proud of all my outdoor boot campers for showing up at 5:30 a.m., even with the threat of rain.  I love the dedication! This morning we had a challenging endurance WOD. I did this workout last Friday and wanted to share the fun with all of my fabulous boot campers.  Here it is:

Monday
5:30 a.m.
5 Rounds for Time:
-800 m. run
-10 Dumbbell T Push-Ups
-20 straight leg Sit-Ups
Rest 2 minutes between each round

*Fastest 800 m. intervals: Nelia-3:59, 3:41, 3:39, 3:43, 3:33

Monday
7 a.m.
-Same as 5:30 a.m.

*Fastest 800 m. intervals: Robin-4:32, 4:34, 4:38, 4:26, 4:13

After an intense run with my favorite running partner.

More to come on Wednesday afternoon!

I Do CrossFit...Cross What???

As I previously mentioned here, I am a crossfit coach. More times than not, when I tell people this, their response is, "What's crossfit?" So, here is a quick description for those of you that are curious and even for those of you that do crossfit, but are still unsure of how to describe it when people ask you what the heck you're doing because you look so dang good!

If this isn't motivation, then I don't know what is.

The official definition of CrossFit is "constantly varied, high intensity, functional movement." Huh? It means that we do many different movements that we use in our daily lives, such as squatting or lifting objects over head, and perform them at a rapid pace to increase efficiency of the movements.  The three main components of crossfit are olympic lifting (cleans, squats, presses, clean and jerk, snatch), gymnastics (handstands, pull-ups, dips, push-ups, sit-ups, flips, splits, holds) and metabolic conditioning (bike, run, swim, row). Each of these elements are always done hard and fast!

A WOD we did in boot camp. Excuse my terrible handwriting.

Sound intimidating? Don't let it be. Although crossfit is designed to challenge elite athletes, it can be modified to meet the needs of severely deconditioned individuals of all ages. Crossfit has been shown to increase the quality of life for EVERYONE! It's almost the new year, so stop thinking about getting in shape and take action. You'll never look back!

If Dick can do crossfit at 75, so can you!

"Take time to deliberate, but when the time for action has arrived, stop thinking and go in." -Napoleon Bonaparte

Friday's WODs

Another day of hard work for my boot campers. 1 week down for the December session and 3 to go.  I'm excited to see what everyone is capable of this month!  Here are today's workouts:

Friday
5:30 a.m.
21-15-9 (reps)
-Cleans (Full Squats!!)
-Pull Ups

Kirsten getting ready to crush the WOD!

*Fastest Time: Kirsten-7:56

Then...
10 min. AMRAP with a Partner:
-Row 10 calories
-Butterfly sit ups until partner reaches 10 calories

Micaella, Nelia and Griselda looking great after a tough workout.

Most Calories Rowed: Holly & Nelia-110

Friday 
7 a.m.
21-15-9 (reps)
-Cleans (Full Squats!!)
-Pull Ups

Robin pushing through the pain!

*Fastest Time: Robin-9:32

Then...
10 min. AMRAP:
-Row 10 calories
-10 V-ups
-25 singles (jump rope)

Great form, Steph!

Most Rounds: Karen-5 + Row

This workout may be hard to make up if you missed today, but you can always use dumbbells for the cleans and sub push ups for the pull ups. If there's a will, there's a way. Get a great workout in so you can enjoy your weekend, guilt free!