- Tuesday, September 14th, 2010
- by neil
As we announced last week, we will be hosting a nutrition seminar on January 30th by Melissa & Dallas of The Whole Nine. If you haven't had a chance to visit their website yet, I highly encourage you to do so. Here's a taste of their blog - a two part series on supplements. The only supplements we take are fish oil, a multi-vitamin and Vitamin - D - get your nutrients from real food. The Whole Nine blog gives you a good checklist to review what you take in part 1, and a list of what they take in part 2. Give it a read, and post your thoughts to comments.
Wild Things...
- Monday, September 13th, 2010
- by neil
Friday night was the first in an occasioanl series of potlucks we plan on hosting at the gym. Fridays menu was incredible! Coconut shrimp with spinach, paleo spaghetti, guacamole deviled eggs, cabbage & sausage, bacon wrapped scallops, cevichee, chicken with more guacamole, meatballs, venison sausage...and then there was desert! Beet velvet cake (Martha thought it was made with raspberries!) and paleo cookies! Wow!
We will have another evening in the near future - and have more space to spread out! Construction should start this week to expand into the space next door! Thanks to you all for being such a great community!
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Come and get it!!
- Friday, September 10th, 2010
- by Carol
That's right! Join us in the box on Sunday, January 30 with the founders of Whole9, Dallas Hartwig and Melissa Urban for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness. Melissa Urban authored the popular fitness blog “Urban Gets Diesel” until founding the Whole9 in 2009. She holds numerous CrossFit certifications in fitness, nutrition and exercise science. Dallas Hartwig holds a BS in Anatomy and Physiology and an MS in Physical Therapy, and has been a practicing physical therapist since 2001. He also holds numerous CrossFit fitness and nutrition certifications.
This workshop offers a fantastic opportunity to learn to dial in your nutrition so that you will look, feel and perform your best. You can sign up here! The cost is $115 for the whole day (9am-5pm) but if you sign up by January 16, the cost is only $100. Sign up quickly - seating is limited!
Reminder: Paleo Potluck - 6:30 pm tonight at the box!
Easy Recipe: Egg "Bread": We whip this up when we are craving a breakfast "sandwich"...super easy!
4-6 eggs, beaten slightly
1/4 C. coconut milk (optional)
Dash salt/pepper/hot sauce
Add herbs and spices that you enjoy!
Bake in a shallow glass baking dish that measures about 10"X15" or so...large enough so that you can cut up the "bread" into flat slices once it is baked. Mix together all ingredients and pour into a greased pan (we use an olive oil Misto) and bake at 350 degrees until slightly firm (maybe 10 minutes or less)...Let the bread cool slightly and cut into squares. We make our sandwiches with 2 slices of egg bread, fried eggs, bacon, tomato, onion and avocado...egglicious, protein-walloped and just plain yummy...
Does your nutrition need a jumpstart?!?
- Thursday, September 9th, 2010
- by amy
Thanks to Steve and Kelley Rakow from CrossFit Ocean City for this post. They are advisors and mentors of ours, and they have good information. We have a lot of military and future military in our community, and I'm glad that we can help them be better prepared for their future trasks! And for the rest of us? Isn't it good to be prepared to deal with life's little adventures?
CrossFit is one of those programs that some might consider just another option for training. Sort of like P90X, Insanity, or a whole host of options available. Others might believe we're just another group fitness program like you'd find in any globo gym, so why change over and do CrossFit. Unfortunately, CrossFit is unlike any other program out there simply because it works. And it works for everyone - young, old, injured, superstar athlete, male, female, whatever. You can't get in shape for CrossFit, you just have to get out there and do it.
So, when others question the efficacy of the program, it might be hard to just say that it works without some proof. While we've offered years of data on the CrossFit.com website (just look at all the comments and posts under each workout), plus our own CrossFit Ocean City testimonials and data, it still isn't enough. People just need more. So, if an Army study came out demonstrating the validity of CrossFit training, that might help push some of those on the fence to give CrossFit a try. Well, here's the study: click HERE. You can read all 69 pages if you want, but the executive summary on pages 4 and 5 sum up the entire report.
Like a fight gone bad!!
- Wednesday, September 8th, 2010
- by neil
We sometimes hear from ladies, especially when they are just getting started, that they are worried all the heavy lifting we do will bulk them up and make them look like a guy! It won't! Read "The top 10 reasons heavy weights don't bulk up the female athelete". Lifting heavy weights also has another great benefit - increasing bone density! Axial loading, or weight bearing along the long axis of a bone, is crucial to increase bone density. To accomplish this, you either have to do a lot of handstands, or put some weight up overhead. Do a google search on it - then come in and lift!
Katie & Marsha enjoying some fresh air!
- Tuesday, September 7th, 2010
- by neil
Hope everyone had a great long weekend - except for the game last night!!
We continue this week with more programming from Coach Steger. Any more Gnar Shredding coming up?....Stay tuned to find out.
Remember, Paleo Pot luck at the gym Friday 6:30pm. Bring something to share - and some copies of the recipe! We will have some adult beverages, but feel free to bring extra...or run across the street and get some more!
Kids like to go upside down - how about you?!
- Monday, September 6th, 2010
- by Carol
Remember only a 9am class this morning...hope everyone can make it! Holiday WODs are always fun! Enjoy your Labor Day - spend time with family and friends - try something new! Check out Jimmy's canoe squats!
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DUDE!
- Friday, September 3rd, 2010
- by neil
This is one of my "standby" easy recipes - get it done early in the day, then cook it in the crock-pot or low oven.
3 Pounds meat - stew beef or pork
1 can coconut milk
2 cans chopped tomatoes
Onion - sliced then quartered or so
3-5 cloves garlic chopped
Spices...Depends on your mood. Could be curry, southwestern - whatever strikes your fancy. No, I don't measure it - I add enough until it "seems" right
Combine in crock-pot or oven safe pot. For a crock-pot, cook on low for 8hrs. If you're putting it in the oven, bring it to a boil on the stove top. Preheat oven to 250, cook @ 3 hours.
Cheap, easy...and really good!
Maybe I'll bring this next week to the potluck at the box. Mark it on your calendars - 6:30 Friday 9/10. Bring a paleo friendly dish and the recipe! See you then...and before!
Labor Day, Monday September 6th. There will only be a 9 AM class!
- Thursday, September 2nd, 2010
- by neil
You may have noticed classes getting a little bigger on average lately. More specifically, class transition times have been quite tight. Most of our WOD's take the full hour to finish, and we now have kids classes finishing every night at 5:30 - and they run the full hour as well. So until we have some more space, please be considerate of the class that is finishing up when you get there for your workout. Please leave enough room for the class to get finished - especially the kids class. We appreciate your help. The 5:30 class yesterday was great - all 15 of you! - letting the kids class finish up.
We submitted plans to the town yesterday to expand into the space next door. Hopefully they will issue the permit as we submitted it, and the process should move quickly. The extra space will make the these class transitions much easier!
- Wednesday, September 1st, 2010
- by amy
Been working hard at the box, and want to see how you compare to other CrossFitters in the midAtlantic? Then CrossFit Charlottesville's SuperFit is right up your alley! Scheduled for Januray 23-24, this is the second year for this fundraising, 2-day challenge, and last year there were some big names there. Folks from Outlaw, Fairfax, and Raw were there, just to name a few. I mention these because they all had competitors make it pretty high up at regionals. This is a great opportunity for anyone interested in competing at sectionals next year, or on our affiliate team, to see how their training is going, and get a taste for the competition.
Entry is a dirt-cheap $59 before November 15, after that it's only $89. If we get enough folks registered, we'll look in to getting a block of rooms at a hotel. They sold out very early last year, so if you want to compete, I suggest that you register sooner rather than later!
