From Paleo Plan, these look fantastic. Might take a little work to gather all of the ingredients but these look well worth the effort!
Satay Chicken Skewers with "Peanut' Sauce:
From Paleo Plan, these look fantastic. Might take a little work to gather all of the ingredients but these look well worth the effort!
Jesse's post on jogging by Dr. Duvall sure did raise some debate in the comments on Wednesday!
A few of the posters read the article as saying if you can't run an 8 min mile for 2 miles, well then you shouldn't be running, or even bother starting. But that is not at all what it says. It's the same idea as the post we did earlier this week about proper scaling of workouts, and running is just another workout. Start with a load or distance that you can handle, and progress from there
The main thrust of the Dr . Duvall's blog was against jogging - a sped up walk. The body is not designed to handle the stress of that movement. Dr. Duvall also posted a comment on our site in reply to some of the original posts:
Hey CF Blacksburg,
At first glance, some may seem inclined to feel they should never run when faced with the daunting task of running under 8 minutes for a mile.
8-minute mile is a pace. 4 minutes for 1/2 mile is the same pace as 8 minute mile. I simply start people running at a distance that they can maintain that pace. Instead of running for 3 miles in 30 minutes… spend 30 minutes running fast and walking.
That might be intervals of I'm under 2 minutes, or I'm under C's, I even have 65+ year old clients start at 30 meters under C's. They then rest for the period necessary to repeat that same effort. Eventually, those running 30 meters in 10 seconds can keep 60 meters in 18 seconds, or I'm in C's. Through consistent efforts, good diet and lifestyle, you’ll continue to get faster, and probably much faster than you anticipate!
Be proud of your progress so far. Then find safer, more effective ways of continuing that improvement!
-Corey Duvall, DC
Scaling! Find a distance where you can keep a running pace and form, and work up from there. Nowhere in the post does he say people should not run long distances, but he does say they shouldn't until they can run at a slowed down sprint, not a sped up walk.
Lastly, CrossFit does not believe that all other forms of exercise are terrible, which is why our workouts contain components from almost all modalities of exercise out there - weightlifting, gymnastics (bodyweight movements), and metabolic (running, jumping, rowing, etc.). We just believe that Jogging, a sped up walk, is terrible because it increases injuries while offering no benefit compared to walking the same distance.
And lastly, say Happy Birthday to Jesse on his second 29th!
I wonder if he'll be wearing that in his thirties!
Starting today, our previous lost and found box is being renamed The Burpee Box. If you want to retrieve anything from The Burpee Box, it's a 10 burpee penalty. Yes, you read right ... a 10 burpee penalty. At the end of this week, we'll be taking the contents of The Burpee Box to the thrift store. Once we get on a schedule, The Burpee Box will be emptied at the end of each month - more frequently if necessary.
Please keep track of your stuff! While our space isn't tiny, the 3000 SF of space does get a bit cramped with our number of athletes. Bring home with you what you brought in ... minus the sweat, effort, and determination!!
While blurry, this shows that Jialeou did NOT enter the Pain Cave!
Today's blog post comes courtesy of Dr. Corey Duvall, a Chiropractic Physician, CrossFit Strength and Conditioning Coach, and Owner/Director of the Stay Active Clinic.
Jogging IS terrible. ”But terrible is such a strong word”. That is why I use it. It is my contention that there is NO benefit and undue HARM caused by jogging.
Let me clarify Jogging. This is the act of repeatedly running consecutive distances of 2 or more miles at a pace slower than 8 minutes/mile. If you aren’t running that fast you should speed up and shorten your distance.
People have the goal of “running a 5k” in two months from the couch, or the goal of “just finishing” a marathon, or “getting in shape”. These are not periods of life-long improvement, they are moments of stupidity and harm interposed between months or years of laziness.
Yes, I’m being harsh, but I feel strongly about this. I have treated MANY people for issues that are the result of nothing more than bodily neglect followed by abuse. They ignore their movement systems, create horrid imbalances by sitting around, then abuse these systems by putting it through an incredible load for little to no value; they wind up with shin splints, Achilles tendinosis, “runners knee”, IT band pain, or back problems.
Let me first explain what jogging is mechanically and then I’ll explain the two major ways it is terrible:
There are two distinct movements in the human system involving forward locomotion. One is walking and the other is sprinting.
Walking – Walking was meant to carry us for incredible distances by using very little energy. The mechanics and loading mechanism shows just this. Using muscles are TAXING to our metabolism and thus walking uses very little of them. It instead places the forces on our bones, ligaments, and cartilege. Because walking is a relatively slow cadance and there is little vertical movement the tissues handle it easily and without issue. They rarely break down from this (unless someone is abnormally heavy) and the person conserves energy and their connective tissues stay intact.
Sprinting - Sprinting is meant to carry us short distances extremely quickly by using a great deal of energy. Sprinting uses every muscle in our body to its fullest potential and is burns a great deal of energy. In doing so it saves our joints and bones by loading the muscles in a shock absorbing manner because otherwise the bones and joints would break down beyond repair. Thus, sprinting and walking look entirely different and should be used for different purposes.
The problem with Jogging is that people often speed up their walk instead of slowing down their sprint to move greater distances. Elite 100m sprinters and elite marathoners look nearly identical in their mechanics. Hell, elite marathoners are essentially sprinting for 26.2 miles; running faster for the first mile than most can for only one. Speeding up the walk leads to the two issues that make jogging terrible. It increases injury rates by increasing a load on a movement not meant to handle that load. Walking does not spare joints but is safe at low loads. Jogging is not low load. It also does not burn energy at a greater rate than walking and not NEARLY as much as sprinting. By hardly loading the muscles, jogging does not increase energy burn from walking by an appreciable rate compared to sprinting. This means, you don’t “get into shape” any faster than walking for the same distance.
Jogging is terrible because it does not help you reach your goal any faster than walking, it helps you reach it FAR SLOWER than occasional sprint intervals, and it ups your injury rate to keep you from your goal. My suggestion is to learn how to sprint and use them like seasoning while long hikes on local trails are your main course.
Post thoughts to comments.
I'm sure you've noticed - we've been fine-tuning and limiting our scaling options. We are doing this to normalize things for both coaches and athletes, providing a specific spot for you to be in for each workout.
If you truly believe that we've scaled you too light, trust your coaches and smoke the workout! Think 65# is too light for you for Fran, Mr. Studmuffin? Then smoke a sub 4:00 Fran. Can't do that? Well then 65# is just right for you! It's not always a strength issue, or endurance issue. It's everything put together. Workouts are written with a certain metabolic response in mind. The Birthday Workout (5 RFT: 15 DL, 12 HPC, 9 FS, 6 Jerks 135/95) is not meant to be a 30:00 workout, period. You might think you're Mr. Jack Nasty Strong Man, but if it takes you 30+ minutes, you've gone too heavy. Anyway, we don't have any Mr. Jack Nasty Strong Men at CrossFit Blacksburg, so you're not all that. And if you were, and it took you too long to do that workout RX'd, your stamina and CRE are completely lacking. So work those domains, then do the WOD Rx in 20 minutes. Conversely, lady, if you think that 65# is too heavy for you, yet you finish the workout in 12:00, you didn't go heavy enough. As I said, certain workouts have specific goals. The Birthday WOD should take between 16:00 and 25:00. If you're out of that range, you're not doing the workout correctly. Work your weakness, and get better!
A cadet was "forced" to scale the weight on a specific workout last week. He resisted, but followed instructions (as all cadets, and everyone else for that matter, should). After the workout, he thanked me for making him do a lighter weight. My response? "Yeah, we actually do know what we're doing."
Mobility Homework - Dropped Navicular
Today is Jesse's birthday. He's a ripe old 30 years young (baby!). His workout is a doozie ... you can let me know if it rivals The Birthday WOD - which, btw, needs to be renamed the Anniversary WOD. I'll let you know my thought after I recover.
Mobility Homework - yes, we have both jump bands and lacrosse balls for sale. We have these available to make your life more supple!
Stefanie and Bryce (aka YogaDude) have their own blog that includes some great recipes! Last Friday, they posted a recipe for Coffee Burgers that looks outstanding - you can find that recipe here...thanks guys!
Yoga Couple's Coffee Burgers...
-1lb of grass fed ground beef (from Griffin Farms...)
-Sliced mushrooms (as much as you like, we did about 1 large handful)
-1 minced clove of garlic
-2 jalapenos, diced
-1/2 yellow onion, chopped
-local, farm fresh eggs (1 for each burger)
-Avocado slices + salsa (or any other type of fixin')
-Large Dinosaur kale leaves to wrap (substitute any large leaves here)
-1 tablespoon freshly ground coffee
-2 teaspoons freshly ground black pepper
-1/2 teaspoon ground coriander
-1/2 teaspoon dried oregano
-1/2 teaspoon fine sea salt
-Form meat into four evenly sized patties
-Mix the spice rub and sprinkle onto meat
-Sautee veggies in a pan with about 1 tbl of oil
-In another pan (or on a grill), heat some oil or butter over a medium flame and add burgers, covering with a lid
-Fry the egg over medium (or harder or softer, depending on how you want it)
- When burgers are done, place on kale leaf with fried egg, veggies, salsa and avocado on top.
Josh Bryson passed this recipe on to us - you can flavor these chips any way that you like. They are packed with a healthy dose of vitamins and minerals. We've made ours with Chili Powder before and they are outstanding. Some folks add a dash of balsamic vinegar, too. Here is the recipe from 84th&3rd...thanks Josh!
Yummy Kale Chips:
5 packed cups organic Curly Kale, torn into bite size pieces* – you will get at least 5 cups from a single bunch.
1 Tbsp good olive oil
2 tsp nutritional yeast flakes (optional)
1/2 tsp sea salt flakes
pinch cayenne pepper [optional]
Divide torn leaves across 2 trays, coat with oil, sprinkle with seasonings. Bake for 10 mins at 180C [350F] – stirring once. Remove from oven and allow oven to cool for a bit. Place back in mostly cooled down oven to dry out entirely. Eat.
Preheat oven to 180C [350F]. Wash and dry kale [I use a salad spinner thingy to get the water off]. Divide torn leaves across 2 cookie sheets – that is about 2 1/2 packed cups on each tray. No need to line trays.
Drizzle half of the oil on each tray of leaves and scrunch with your hands to coat them evenly with a thin layer. Spread into a single layer. Important things: Do not add more oil, it will not end well – 1/2 Tbsp is plenty for 2 1/2 cups of kale; Don’t be afraid of scrunching the leaves until they are evenly coated – you are baking them after all, a bit of scrunching is fine.
Combine dry seasonings in a small dish. Sprinkle half the mixture over each tray. Toss gently if necessary.
Bake in the preheated oven for 10 minutes, stirring half way through. I have asbestos fingers from years of waiting tables so I just move them around with my hand, you can use a large spoon or tongs, just don’t crush them. Again, this step is quite important – you want all the leaves to get crispy and none to get burnt.
Remove from oven, toss again and allow to cool. At this point they are probably just fine to eat… I however like them really crispy and want them to keep well for a few days. Sooo, I wait for the oven to cool down a bit after it’s been turned off – 10 or 15 mins maybe? Then pop the trays back in and let them sit until the oven is completely cool. There is just enough heat to finish crisping up any rogue chips, but not enough to burn them. Tricky.
Makes about 3-ish cups of chips. If necessary store in an airtight container for a few days.
The easiest way to remove the leaves from the core is to gently pull your fingers along the stalk from base to top – the leaves will tear right off, when the stalk breaks it is probably thin enough to eat.
How has the last two days of mobility been for you? Did you do your homework from Monday? Did you enjoy the couch stretch in yesterday's class?
We're giving you this homework to help you become a better mover ... a better ninja!! Mobility is where it's at, and we are there!
Don't forget about Bryce, aka Yoga Dude's Mobility class. He's the master, and his classes are making folks more and more supple! Check out one of his classes - W 10:15, Th 7:45, and Sundays at 4:30. First class is free. Release the flexi ninja that is deep inside you!
Mobility Homework: Darth Shoulder