Workout of the Day
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Posted by: Michael
on Sep 14, 2010
then
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Eating Clean Can Be Delicious!
by Alex
I know there will be some folks that are anticipating our upcoming Paleo challenge next month. Some of you have already started to eat cleaner. I remember during our last Paleo challenge, the change was definitely tough at the beginning. As I started cooking and getting creative, I realized that eating clean can be delicious! I want to share a recipe I found on Everydaypaleo.com.
Sarah is a CrossFit trainer, a wife and mother of three boys. Her entire family eats Paleo. This is her blog on how she feeds her family, and I must say, it is pretty inspiring to see that they all eat this way as a normal way of life. I’ve tried a number of her recipes, and they are pretty tasty, especially the giant stuffed mushrooms which will please Paleo and non-Paleo eaters alike. Enjoy!
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Giant Stuffed Mushrooms
- 4-6 BIG Portobello Mushrooms
- 1.5 lbs grass fed ground beef
- 1 lb spicy Italian pork sausage – casing removed
- 3 celery stalks diced
- ½ green bell pepper diced
- 1 red onion diced
- Diced mushroom stems
- 1 tsp paprika
- a few shakes to 1/2 tsp cayenne pepper
- 2 tbsp dried basil
- 1 tbsp tarragon
- 6 crushed garlic cloves
- Pinch of sea salt
- Black pepper to taste
- 1 omega 3 enriched egg
- 1/4 cup olive oil
- 1/4 cup coconut flour (or I’m sure almond meal would work just fine too!)
Preheat oven to 400. Use a moist paper towel to gently clean the mushrooms, if you run mushrooms under the tap to clean them, they get a little soggy… Remove the stems and set them aside and carefully scoop out the feathery insides of the mushrooms with a spoon. Rub the outsides of the mushrooms with olive oil and place cap down in a large glass baking dish. Dice the bell peppers, onions, celery stalks, and mushroom stems. In a large soup pot brown the sausage and ground beef, add the bell peppers, onions, celery, and mushrooms and cook until the veggies are tender. Move the meat/veggie mixture to a food processor and add all the spices, the egg, olive oil and the coconut flour. Process until the mixture is finely chopped but NOT mushy, it should be chopped fine but still chunky. Scoop mixture into the mushroom caps – make them really full. Spoon any remaining mixture around the mushrooms and cook your stuffed mushrooms in the preheated oven for 20 minutes or until brown and bubbly.
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I top mine with marinara sauce - yummy! For those of you who are just cooking for 1 or 2 people, I usually fill enough mushroom caps for a meal, and freeze the leftover stuffing for another night. It freezes really well, and all you have to do is get some Portobello mushroom caps, and you’re set!
Posted by: Michael
on Aug 25, 2010
3 Rounds of:
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On the Road - Part 2
by Alex
Continuing from yesterday... here's how I approach my main meals across the day.
Breakfast
- I never skip breakfast.
- If my hotel has a continental breakfast, I’m sure to grab a couple of extra pieces of fruit to put in my bag for later.
- Starbucks and McDonald’s have fruit smoothies if I’m really in a rush. The Starbucks smoothies have protein, the McDonald’s ones do not, but then I just mix in some whey protein powder. (Be a little careful with these choices as they have a significant amount of "SUGAR", which is never a good choice)
- I always remember to round the meal out with a handful of almonds.
Lunch
- I always make sure to get some protein and vegetables.
- Most of the time I order salads with a lean protein.
- Dressing is usually some sort of vinaigrette, and always on the side. Restaurants put way to much dressing on salads and that’s where most of the bad calories come from.
- If you like creamy dressings and can’t resist, get it on the side and dip the tip of your fork in the dressing before getting a bite of salad. I find that gives me the flavor, but the actual amount is pretty small.
Dinner
- Many times I find myself at a Whole Foods or other grocery store where I have a lot of good options and I can re-stock my snacks at the same time.
- This is the meal that I usually have time to sit down and enjoy, so I let myself have something I love- a glass of wine, or something sweet, but the key for me is just to have a few bites to satisfy my sweet tooth, but not derail all the good eating I’ve done all day.
I’ve created these “rules” for myself and it has become a routine. Sometimes you just can’t get a good option, and sometimes you just want something yummy and comforting. So it's okay to indulge once in awhile. We all need that at times. Just simply get back on track with your next meal. When in doubt, remember that every meal should have Protein, Good Fats, and Healthy Carbs... not the refined stuff!What works for you? Do you have any tips for eating right while traveling?
Posted by: Michael
on Aug 24, 2010
3 Rounds of:
then 5 Rounds of
- Burpees
- Mountain Climbers
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On the Road - Part 1
by Alex
When I first started in my sales career, I was warned that I would gain the “freshman fifteen” because I’d be spending a lot of my time eating out. Over time, I have developed a system for myself to make sure that I eat properly, always having a healthy options so that I’m not forced to eat junk just because I’m on the road. Before I order something, I ask myself if I can make a better choice. I want to share some tips with you that have worked to keep me on track when I’m on the road.
Snacks
I always pack snacks to bring with me during my trip. I’ve found that more often than not, I run into little emergencies when I don’t have time to stop somewhere to get something to eat.
This is what I usually pack:
- Lara bars
- Jerky (Trader Joe’s has some good stuff that is nitrate and nitrite free)
- Nuts
- Protein powder
- Paleo kits
- Fruit (fresh or dried)
I also make sure I get a little snack in between meals so that I’m not starving at any given mealtime and therefore tempted to eat something comforting, or go overboard. I always make sure to have something for traveling home. More often than not, that’s when delays and flights really derail my nutrition.
Posted by: Michael
on Aug 17, 2010
OH Squat 3, 2, 1, 1
then AMRAP in 12 of:
- 5x Pull-ups
- 10x Push-ups
- 15x Box Jumps
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How is your Thoracic Mobility?
When you were a kid...heck or even as an adult, did your Mom hound you to..."Stand Up Straight!" or "Don't Slouch!" A rounding/slouching of the upper/mid back, or Thoracic Spine (T-Spine), is a common condition reversable through mobility work and muscular re-training. Good thoracic mobility is key for proper posture and lifting mechanics not limited to overhead movements, but also key to Squats, Deadlifts, Pull-ups, and the like. How does your T-spine mobility stack up?... Do this simple test.
Lay on the floor with your knees up and back flat against the ground. Lock your elbows out, bringing your arms straight overhead (i.e. pointing to the ceiling). Slowly reach your arms overhead, attempting to touch your wrists to the floor directly overhead (SEE BELOW PICTURE). A key point to keep in mind: Your lower back should be in contact with the floor at all times, and not arched toward the ceiling.
Do you look like this?
If your wrists can't touch the floor while performing the test as described above, you lack thoracic mobility. If this simple test was challenging, you are not alone but know that you have some work to do. If you could touch the ground with your wrists, you're are not off the hook as the goal for you it to maintain that mobility...so let's get started. With any flexibility and mobility work, patience and persistence is the key. There are a number of ways to mobilize this area. Today we will focus on warming this area up with some light mobilization using the foam roller.
 With knees bent, feet flat on the ground, glutes off the floor, place the foam roller under your thoracic spine. Cradle your head in your hands to help support your head/neck, pull your elbows together so they point upwards to the ceiling. Roll back and forth slowly, avoiding rolling over your low back and/or neck. As you locate any hot spots, trigger points, knots, pause for a bit on this area to help release the musculature. Stay relaxed and remember to linger on the tight spots to help release that area and get the blood flowing to that area.
We have a number of different mobilization tools at CrossFit MSP. Next time you're warming up for a WOD, add this to your routine and your t-spine mobility will improve. Remember, patience and persistence is the key. As always, if you have any questions, see a Coach for guidance. Look for future posts exploring other mobilization methods.
Posted by: Michael
on Aug 17, 2010
4 Rounds of:
then
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Put some Stank on it!
by Logan
We have had some GREAT posts lately extolling the virtues of CrossFit MSP (CFMSP). It is undeniable that we are all part of, and make up a truly unique and wonderful community. Pleasantries aside, today I would like to discuss the individual concept of Stank. No...not stink, Stank! These are two VERY different terms.
So what is Stank? Stank is within each individual at CFMSP, and is different for each of us. Stank is what allows us to get a PR on a lift the day after Helen. Stank is what allows us in a WOD to sprint the last 50 meters of our 3rd and final 800m run. Stank may be different for you today than it was yesterday, and will likely be tomorrow. It is the way that you attack the WOD rather than just starting and finishing the WOD. It is not a given that each of us will be able to put some Stank on each and every WOD. In fact I would venture to say that for most of us, it's something that we have to search for and may not find for weeks, or months. We may even lose it for a period of time. What does it look like when someone is "Bringing the Stank?" It is one of those things that you know it when you see it. It may be that determined and wrinkled up face during a heavy lift. It could be that calm and focused gaze seconds before the 3...2...1...GO! Maybe, for you, it is that jittery, fidgety, few moments of butterflies before Fran.
However you find and express your Stank, the result is the same...personal best performance.
For me, Stank is found by digging inside and finding a reason to be absolutely furious with the barbell for being on the ground. "What the heck are you doing down there? You're supposed to be up in the air, over my head! Let's go!!!" Then, for me, it's a few short breaths and pop! Stank! Maybe it means a PR, maybe it is just a mid-weight warm up set, or maybe I failed that attempt. Whatever the result, I put some Stank on it and that barbell felt it.
CrossFit is really hard! It's not something that can approach passively. In order to continue to progress, improve, PR, you must find your Stank! For those of you who have already found your Stank, share it with the community. What does it look like? How did you find it? Maybe your Stank will inspire the hidden Stank lurking deep inside a member of our great CFMSP community. Let's help each other become Stanky! Let's hear some Stank stories!
Posted by: Michael
on Aug 17, 2010
5 Rounds of:
- 10x Hang Power Cleans
- 10x Front Squat
- 10x KB Swing
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ROWING WORKS
by Tina Cho
There's a reason why rowing is one of the two main cardio methods employed by Crossfit: it works! Rowing utilizes all the major muscle groups in the body in conjunction with the cardiovascular system, which puts you through one of the most rigorous and effective power-endurance workouts that you can imagine (or not, your choice...) The coordination that is required to row effectively helps you increase synergy between your various muscle groups (aka the different muscle groups help each other out on various movements.)Also, a plug for the ladies: Rowing is the only non-weight bearing cardiovascular exercise that increases bone density. This means that rowing will help you fight off arthritis without killing your joints! I'd attach the research article, but it's long and boring. The gist of it is that compared to swimming and cycling, rowing was the only exercise that increased bone density in women over the age of 35 (in the lumbar area) due to the muscle loads on the skeletal structure. SO, in order for you to get the most out of our CFMSP Rowing 101 Seminar on August 28th, here are some key terms to know:
- Stroke cycle: Refers to the cycle of one stroke, which is one Drive phase and one Recovery phase.
- Drive phase: Refers to the time between the Catch and the Finish, or when you are actively putting power into the ergometer.
- Recovery phase: Refers to the time between the Finish and the next Catch, or when the handle is moving back to the front of the machine WITHOUT you putting any power into the ergometer.
- Catch position: Refers to the "ready" position, where the body is poised to spring at the front of the ergometer. Shins are vertical to the floor, heels are slightly raised off of the footboards, seat is close to the ankles, hips are rolled forward, lower back is flat, shoulders are relaxed, and arms are straight.
- Finish position: Refers to the body position at the end of the Drive phase: Heels are pressed into the footboards, legs are straight and flexed, hips are rolled back, lower back is flat, core is flexed, shoulders are relaxed and behind the hips, arms are bent, handle is pulled into the sternum of the body.
CLICK HERE to Register for our seminar from 1:00-5:00pm on Saturday the 28th of August.
Posted by: Michael
on Aug 5, 2010
3 Rounds of:
then for time:
“Annie”
- 50, 40, 30, 20, 10x reps of:
- Double-Unders
- Sit-Ups
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Strong Is Beautiful
by Van
A major sports clothing company had the following as a slogan for one of their women’s t-shirts line last year - “Strong is Beautiful”. The slogan striked a cord with me because I couldn’t agree more with the message, or think of better poster-children for it than the female athletes at CrossFit MSP (CFMSP).
It is unfortunate that our society’s typical view of a beautiful woman is one who is really skinny, pretty, and shouldn’t really do much besides look good. There is nothing in the popular media to reinforce the view of fitness, strength, and power being associated with a beautiful woman. Fortunately we are surrounded by some very strong and beautiful ladies at CFMSP. To me, a woman who is not afraid to lift weights heavier than a can of soup is inspiring. The women of CFMSP look at heavy weight not with dread, but with an attitude of “Yeah, I can do that". A woman who is willing to push and push, and is not afraid of their own pool of sweat is a strong, beautiful woman.
The women of CFMSP are always up for a challenge. They have a fearlessness and willingness to not only accept the challenges that may come up in a WOD, but this attitude extends to every aspect of their lives. It is unfortunate that these qualities aren’t more appreciated by our society at large. But that is what we are out to change. Strong IS beautiful!
Posted by: Michael
on Aug 4, 2010
5 Rounds of 2:00 AMRAP:
- 1x Power Clean
- 1x Front Squat
- 1x OH Anyhow
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What's stopping you?
Admit it, how many times in your life you have said or thought the following – “I’d really like to do that, but________”…(you fill in the blank). What is truly stopping you? A fear of failure? A fear of stepping outside your comfort zone? A lack of support from those around you?, or from within? What?
I know it is easy to intellectualize and hard to implement, but I would be willing to bet that many of you at CrossFit MSP (CFMSP) have asked yourself this question, and to your credit, took the initiative to answer it by becoming an active member of our Community. At CFMSP, on a daily basis we try new things. We push the boundaries of what we think we "should" be doing. We push the boundaries on what think we “can” do. All the while, building the confidence to realize that there is little we "can't" do if we just try. So, what’s stopping you?
Nothing is stopping Pete from taking Weightlifting on, and doing a GREAT JOB!!!
Posted by: Michael
on Aug 3, 2010
Kettlebell Technique / Review
then
5 Rounds of R/L:
- 7x One-Handed Swings
- 5x Clean
- 3x Press
- 150m Sprint
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No Excuses
by Alex Henry
As many of you know, I travel A LOT for work and sometimes I can only get into the gym 1 or 2 times a week. Ideally, I like to CrossFit 3-5 times per week, but some weeks that just can't happen. Over time, I haven't let that become an excuse as to why I can't get 3-5 good workouts in, regardless of whether or not I'm in town and can come to CrossFit MSP.
I know many of you have things like business trips and vacations that may cramp your CFMSP workout schedule, but don't let that stop you from keeping active! Depending on where you go and how much time you have, check out a local affiliate. If that isn't an option, I've got a list of workouts that you can do in a workout room, your hotel room, or outside with no equipment needed. Pick one and do it.
No excuses and Happy travelling!
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TRAVEL WORKOUTS - Pick One and Enjoy
· Run 1/2 mile 50 air squats - 3 rounds.
· 10 push-ups 10 sit ups 10 squats - 10 rounds.
· 200, 100, or 50 air squats for time.
· Run 200m 10 squats 10 push ups 5 rounds.
· Sprint 200m and do 25 push ups, 3 rounds.
· 5 push ups 5 squats 5 sit ups, 20 rounds.
· 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
· Invisible Fran...21-15-9 of air squats and push ups for time.
· Run 1 mile for time.
· 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
· 3 vertical jumps 3 squats 3 long jumps - 5 rounds.
· 10 push-ups 100M dash 10x.
· 5x 400M sprints.
· 10 X 100 m dash.
· Run 1 mile, lunging 30 steps every 1 minute.
· 4x 25 jumping squats
· 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
· 10 air squats every 1 minute of your 1 mile run.
· 150, 100 or 50 burpees for time.
· 10 push-ups 10 squats 10 sit ups 10 rounds.
· 10 vertical jumps, run 400 meters, 5 rounds.
· Sprint 100 meters, Walk 100 meters, 10 rounds.
· 100 push ups for time.
· 10-9-8-7-6-5-4-3-2-1 burpees and sit ups.
· 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
· 10 walking lunges, 10 push-ups, 10 rounds.
· Run 400 meters, 50 air squats. 4 rounds.
· Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups 5 rounds.
· 10 push-ups, 10 squats, 10 rounds.
· Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
· Run 1 mile with 100 air squats at midpoint, for time.
· 7 squats, 7 burpees, seven rounds, for time.
· 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
· 50 air squats x 5. Rest equal amounts as it took to do each 50.
· 10 sit ups and 10 burpees...10 rounds-for time.
· 250 jumping jacks...for time.
· 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.
· Run 1 minute, squat 1 minute 5 rounds.
· air squat x 10 push up x 10 sit up x 10 3 rounds for time
· sprint 50 meters, 10 push ups. 10 rounds.
· 50 air squats, 4 rounds. rest for 2 minutes between rounds.
· 400m run/sprint 30 air squats, 3rounds for time.
· 20 jumping jacks, 20 burpees, 20 air squats...3 rounds
· Warm up. Run 100 meters and do 20 air squats. 10 rounds. .
· 100 air squats 3 min. rest, 100 air squats.
· Test yourself on a max set of push ups...tight body chest to the floor...full extension!
Posted by: Michael
on Jul 27, 2010
"Nancy"
5 Rounds of:
- 400m Run
- 15x OH Squats (95/65)
**Previously programmed 4/19/10**
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Ode to CrossFit MSP - (a.k.a., My version of an Adult Playground)
Written by: Logan Bautch
CrossFit MSP (CFMSP) is a lot of things to a lot of great people. First and foremost, it's an extremely effective gym with stellar programming and coaching. It's darn near impossible to come to the WOD and not get a great workout. It is also a gathering place that brings together an insanely good group of people. The smiles before and after the WOD are priceless...(not so many during the WOD though...what up with that?) I could go on gushing about why CFMSP is soooo great, and it is, but that's not what this post is about. Today I wanted to talk about how ridiculously fun it is to be there!
To me, CFMSP is like an adult playground. No matter how my day is going, I know that there is one place I can go to have fun. That tiny thought alone will bring a smile to my face each and every time. Knowing that I have an adult playground that I can go to and once there, all will be right with the world. Very similar to what we all learned on the playground as a little kid, we pick up after ourselves (remembering to re-stack the weights we just used to deadlift with and/or cleaning up our DNA), we share (box jumps, bars, lifting platforms, pull-up spots), and we never leave anyone behind (cheering the last person on as they finish up their last rep of the WOD). We learned to take care of things we care about because in turn, they take care of us. These are all skills that we all carry with us from our playground days. This is one aspect of what makes our box such a comfortable place to be. A FUN place to be!
In addition to it being a FUN place to be, CFMSP never fails to deliver a killer workout day in and day out. The way I see it, if you come in with the right mindset, the workout will just be a fringe benefit of your time at the box. Overall, the main event for me is the fact that I get to run around, swing from high bars and rings, jump rope, lift a bunch of stuff, swing heavy bells, jump around like a monkey, and all the while, am working shoulder to shoulder with some of the highest quality individuals out there! It is pretty amazing to see the bond that get established when you are working so hard next to one another, and how you are missed when you are not there. So, to some of our newer members, if you haven't done so, I would like to say to you embrace the opportunity to let yourselves have a great time with some really good people and get an amazing workout while you're at it. It's a win-win all around. What could be better?
For me personally, CFMSP has been a life changer in so many ways that it would take too long to post it all here. However one of the life changer for me is that Saturdays used to mean the ever-present hangover. Now most Saturdays I can be found at the box coaching or enjoying the awesome feeling of having a barbell, with body weight plus, locked out overhead. So, how has CrossFit MSP seeped into your life? What has been your life changer since becoming a member of CFMSP? I would love to hear some of your stories. See you all soon on our very own adult playground!!
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