I'm quite certain I'm the last one on the planet who has seen this Ninja Warrior video. (Not surprised, are ya? I err on the side of clueless... pop culture...movie references...lost on me). ANYHOOO- Alena told me about it at class the other day and then sent the link!
(also linked in the left sidebar in the TRAINER section of the site).
He just flies.
And makes it look too easy.
He's going to run a full mile for our next video! His all-time best 1 mile time?
THE REEBOK CROSSFIT GAMES BEGIN THIS WEDNESDAY!
"Frantasy Land" is actually a team workout programmed for this Friday where one male and one female complete each version of "Fran."
Rich Froning and James Hobart pound through ALL THREE in a row, of course!
Man, oh, man...
Noel, be prepared. "Frantasy Land" is on your horizon.
Friday Night's Competitor Class!
Taking advantage of the gorgeous weather!
Oh, HO! HO!
Mottl fam was treated to a Grammy dinner Sunday night. We look forward to Beth's meals like no other. Tasty, tasty, TASTY BITES!
Above- a quick salad she whipped up with greens, tomatoes, broccoli, snap peas, shredded carrots, fresh herbs, olive oil, lemon juice and pumpkin seeds.
Listen up, folks.
I've raved about this spaghetti squash masterpiece before.
I must do so again.
This must go down as an all-time Paleo WINNER as Rich and I could eat it 3 times a day.
Grandpa Boo, too.
In fact, he pouted when Grammy sent the leftovers home with us.
As Grammy was finishing it up in her gourmet kitchen, I took notes and wrote down everything she said.
Covet this Grammy creation. A true keeper!
Grammy's "Spaghetti" Bake:
2 medium spaghetti squash
32 oz can crushed tomages
1 small can tomato sauce
Few tablespoons of tomato paste
chicken stock (2 cups for sauce; and some extra to steam spaghetti squash)
1/2 lb. Italian sausage (key!)
1 lb of ground bison or ground beef
1 medium onion
1/8 cup red wine
salt/pepper to taste
Steam 2 medium spaghetti "squashes" on the stove in chicken broth until insides are super soft and "shreddable"
Drain in a collander, shred into squash noodles with a fork and press the extra liquid out
(I usually roast them in the oven, but Grammy knows things)
Sear the meat on high
Brown the bison/ground beef
Salt/pepper to taste
Make the sauce!
Chop the onion and cook with garlic for about 7 minutes until onion carmelizes.
Add tomatoes, tomato sauce, tomato paste
Add 2 cups chicken stock
Add red wine
Bring to a boil.
Then simmer on low for 90 minutes.
Combine the sauce, the meat, and the squash "noodles" in a casserole dish.
1/4 c. fresh parsley
1/8 c. fresh basil
1 tsp fresh thyme
Bake at 400 drees for 20-30 minutes
We are having our next BRING-A-FRIEND night on Wednesday, August 6th at the 5:30 PM Class!
St. Patty and the Mottls will be there to host the evening class!
CFKW members- please sign up as you normally would (whether you're bringing a buddy or just coming to regular class). No charge for guests, but PLEASE EMAIL MEG to let her know if you're bringing someone so that I can make sure the skill and workout accommodate the size of the crew!
Our Bring-A-Friend classes are to give newcomers a "taste" of CFKW before committing to the 5 class introductory series! If you know someone who would be a great fit for CFKW, please spread the word!
SHIRT ORDER FORMS ARE IN YOUR EMAIL BOX (and at the gym!)
Purple tees and tanks!
White long-sleeved tees!
Red short-sleeved tees!
ORDER FORMS WITH PAYMENT ARE DUE BY WEDNESDAY, JULY 30th!
TEAMS ARE SET!
The Lululemon Giveback Throwdown is on Saturday, August 2nd from 7:30 AM til 1:30 PM if you'd like to come cheer our 2 teams on!
1. What is your job? Responsibilities? How long have you been in this position?
I am currently a stay at home mom. I taught high school math for 7 years in NC and started staying home 2 years ago and worked part time as a private math tutor (and taught a homeschool precalculus class). I just moved to Kirkwood and am hoping to find some work as a math tutor this school year.
2. Family members (and if kids', their ages? If pets, their names!)
I am married to Robbie, who grew up in Kirkwood, and we have a 3.5 year old son, Jack. Jack wants to get a big brown dog, which we will probably do in the next year.
3. What types of sports/exercise you've enjoyed in the past?
Running, walking, cycling, and whatever spinning or "boot camp" type classes were available at the gym we belonged to, as well as any type of outdoor recreational activities. I played softball growing up and was really into ultimate frisbee and disc golf in college.
4. What made you decide to try CrossFit?
Something new, with more instruction and actual training than I was getting at other gyms.
5. Your favorite restaurant in St. Louis and what you specifically love there?
I just moved here so am not very familiar with many restaurants. We recently ate at The Block in Webster and it was great!
6. Hobbies (besides CrossFit :)?
Reading, cooking, sewing, soap-making, and exploring fun things to do in St Louis with my son--parks, zoo, science center, magic house, city museum, etc.
7. Coolest, most memorable experience (travel or otherwise)?
Just before moving to St Louis we lived in New Mexico for a year and had fun exploring the southwestern and western part of the country. Our two most memorable trips in the last year were to the Grand Canyon and San Diego/Disneyland.
8. A skill you wish you had but don't and why?
Dancing--I am amazed and so moved by the show So You Think You Can Dance and wish I had skill, grace, and strength of a dancer.
9. If you could pick a theme song for yourself, what would it be and why?
Is it weird that I don't listen to music very much?
I love broccoli and could (and sometimes do) eat it at every meal. I'm not a dessert person but my favorite indulgent snack is any type of crunchy store-bought cereal--I like to eat it dry while I drink a cup of coffee or tea.
Another Holloway in the House!
Noel's younger brother, Dayne, attended his first regular class on Wednesday night this week! Just graduated from high school (enormous congrats!) and is ready to take Noel down! Whoop it up for Dayne, folks!
Thursday's WOD was:
(Yup. ALL upper body. Complete shoulder burner)
400m sled "sprint" with 155/95 loaded on the sled.
Consider it "dessert" for your legs!
And, in case you didn't know...Kathy Evans STILL has one good lookin' push up!
Come one, come all to the friendliest sprint triathlon in all the land on SUNDAY, JULY 27th!
Looks like there is still space for any athletes interested in jumping in!
Remember, you can BLAZE through every part of the course like LT (Laura Terry) and TFG (Jason Terry)
you can walk the swim and talk to the other swimmers in the pool like Rich,
creep along on the bike like Meg and screech to a halt at each and every intersection