CrossFit Kirkwood

Pull Out Those Credit Cards!

Kelly E. forwarded this website for:

FASHLETICS

Insanely cute jewelry and some fun tee's.

The "Run For Your Life" shirt cracks me up.

Check it out!  They even do custom orders!

FEBRUARY INTRODUCTORY SERIES BEGINS THIS COMING MONDAY THE 6th!

OPEN GYM THIS FRIDAY NIGHT AT 6:00 PM WITH TRAINER TIM!

 

JUMPIN' JOE'S CHICKEN CURRY RECIPE:

Meg, here's the recipe for the red curry.  I never really make this the same way twice, since there is lots of room to basically throw in whatever vegetables and protein you wish.

The curry:

1-2 T red curry paste (you could make it yourself, but that takes way too much time and Global Foods has a great one in a can - after making it once you'll get an idea of how much of this you want to use

12 oz coconut milk - be sure to use the whole kind since "light" versions are often just 1/2 water. 

1 C water

6 lime leaves chopped

red pepper to taste

1/4 cup thai basil (regular fresh basil will also do) chopped

2 T fish sauce (you can do without if you dont' have on hand)

1 T lime juice (or juice of 1/2 a lime)

Veggies -- almost anything you want, but I commonly use:

1 onion (sliced pole to pole)

1/2 cup snow peas

1/2 cup carrots

1 sweet red pepper

1/2 of a chopped cauliflower

and whatever else I think would taste good

protein: 

I used chicken and shrimp for guys night, but you could try practically anything you want. 

I typically assemble by starting with the onion and saute it with some oil until they get a bit soft and sweet. Add in the curry paste and cook another minute or two. I then add in the coconut milk bring to boil and then add the items that will take longer to cook like cauliflower or carrot. Simmer those for about 7 minutes. Add in the rest of the stuff like red pepper and snow peas or things that don't take long to cook (e.g., red pepper) plus the lime, basil, fish sauce and lime juice . Simmer for about 5 more minutes or until the veggies are tender.

I serve with cauliflower rice which is just raw cauliflower that you put into the food processor (you often have to do it in batches) until it looks like rice. Then I microwave until it's tender. 

It ends up being really simple to make and a great dish to play around with and make it taste how you like. Add some pepper, different veggies, more curry paste, etc until it's like how you like. 

joe

"Peek Inside the Trainer's Brain" Part 5

with Husband Rich 

 

How many times a week do you workout?

5 – Mon and Tues – Rest Wed – Thurs, Fri, Sat – Rest Sunday

2.  How many of those workouts are CF workouts?  

All of them!

3.  If not all are CF workouts, what do you do on your other days?

4.  Do you do anything on your "off" days or strictly rest?

Days off are days off.  I tried to do some of the challenges (Burpees, Push-up) but I just can’t get my mind around doing something on my day off.  I come up with 100+ excuses and start stressing about it… Better for me to just take the day off.

5.  Do you ever switch things up based on how you're feeling that day?  

If I am in class, I follow the Meg Plan.  But on Friday, generally, I am on my own, I usually do a heavy strength movement (Back Squats, DL’s, OHS) and maybe a light WOD.  Lately it has been more of a strength/heavy day due to time constraints.  

6.  Describe your diet 

Every day except Saturday, I am strict Paleo. Starting in January, I even eliminated my daily wine intake which is HUGE!!!!  I used to have a glass two (or 4 or 5) each night.  Now that I have stopped, I recognized how crappy I was sleeping and how much better I feel during the day.  Instead of vino, I am now drinking CO2 coconut water at night, out of a wine glass.  Weird, I know, but I like the routine of sitting, relaxing for a hour with a glass in my hand drinking something tasty.  Delish.  

7.  Any supplementation?  

I take a couple of grams of the Stronger Faster Healthier lemon fish oil each day.  Usually take a swig out of the bottle.  I should probably measure that…

8.  How many hours of sleep do you get each night?

6-7 hours consistently. 

9.  Do you do anything before or after workouts in addition to a typical warm up/stretching?

I have been trying to get some extra band work in before or after classes.  I also have been using the Rumble Rollers at home in the evening.  They really are magical!

10.  Have you experienced any tweaks or injuries since CrossFitting, and if so, how did you handle working out?  And, why? 

Many, Many, Many…  My tweaks usually come when I am not being smart.  In general, I have found that if I have not been training heavy, I should not lift heavy.   (i.e. if I have not gone over 315 on a dead lift for 2-3 months, probably not a good idea to try and get a “max effort” 420+ out of the blue. My back seems to not like that idea.  Just not smart.  Same holds true on heavy squats (leg/quad tweak) etc. 

When dealing with an injury, I stretch, ice, and see Dr. George (and generally pout a lot!) 

Rest, and stretch the affected area.  Keep training on other movements that are not impacted.  I generally have to do something to keep my mind from exploding.  

11.  Any recommendations for the community on recovery?

There seems to be something to this stretching/mobility thing.  Seriously.  I used to think it was funny how tight I was, but now I see it as a true limitation.  (Watch my face when meg posts anything overhead…  total frustration as I am still in the middle of my 4+ year journey on being able to handle weight overhead.  Still have a longgggggg way to go…  But I have come a long way.)

So my recommendation is stretch/mobility, stretch/mobility, and a little more stretching and mobility.  It will do you right!

 

Pick Your Poison-

In Our Tool Box on the Homefront-

These mobility gems hang out in the corner of my closet, and we pull them out regularly (so proud of Husband Rich- he has embraced the rumble roller like you wouldn't believe!  Thanks, Lake Mill, for inspiring his newfound love of this torturous device!).

The lacrosse balls, you know and love.

The rumble roller, you know and love.

The striped guy on the left is softer and gentler.

The stick, also a kinder soul than the bumpy roller.

Regardless of what tools you choose to use, "unglueing" yourself before and/or after workouts assists with recovery.

You won't be as tight or sore afterward, and typically you'll feel more rarin' to go when faced with your next WOD.

Sometimes a kink in the neck or a tight shoulder or tight hips just need some extra TLC to restore "those sliding surfaces" as Kelly Starrett says.

HOWEVER, if you are consistently experiencing pain in any one area, you obviously need to have that checked out. Injuries are a totally different beast.

I mentioned these foot savers last week.

My goal is to use them daily as my feet are rigid according to the podiatrist, and I supinate (roll out) and don't use the muscles in the front of my feet (learned that from Dr. G).

These literallly "wake up" all the areas on the bottom of the foot.

I stand on them and just root around- front, sides, middle, heels.

It's a good thing to set the timer and work on things that will help you get on your game.

For some, using the bands and the couch stretch and the dowels to open up joints is priority #1.

For others, it's restoring motion (rolling out more regularly).

For others, it may be stretching to lengthen muscles.

Add purified fish oil, solid sleep, and a CLEAN, PALEO diet, and you're golden.

WEEKEND WORKOUT!

Tag teamed for this one!

Nice change of pace and always fun to switch things up partner-style from time to time!

 On a completely random topic,

this cracks me up:

JEALOUS?!

Another extra awesome Mottl project expertly crafted and installed by Grandpa Boo!

WE LOOOOOOVVVVEEEE OUR NEW LOCKERS!

Been pining for some for a long, long time, and he just makes cool things happen.

Thanks, Daddy-O!

 

Mr. Brown Sleeves...

 

 Was apparently the highlight of Guy's Night on Friday.

Seriously.

Plunging didn't work...

The hilarity continues...

 So, Roto-Rooter to the Rescue.

Thankfully, the clog was underground somewhere and all was resolved by late evening.  

Mr. Brown Sleeves couldn't resist and indulged in the brewskies with Lake Mill, Trainer Tim, and the late night crew.

As soon as he was off the clock, the jumpsuit peeled right off, and there you have it.

Other than that, we haven't heard many stories, so weigh in, gentlemen!

 

They did FEAST WELL from Husband Rich's report-

 

Jumpin' Joe's chicken curry with cauliflower rice-

RAVE reviews.

(Recipe share, Joe?)

 

Josh's homemade salsiccia- unbelievable, I heard.

Marketti's marinated flank steak-also devoured.

Some hearty burgers disappeared as well. 

 Brandon made this brussel sprout dish with onions, granny smith apples and bacon.

I heard about its deliciousness Saturday morning...

Saturday afternoon....

Saturday evening....

Sunday morning...

Sunday afternoon...

Sunday evening...

AND I FINALLY EMAILED BRANDON FOR THE RECIPE!

He found it on the CF Journal and modified a little bit- here's what he did:

1# of Brussel Sprouts
2-3 strips of bacon (can increase if you want)
1 medium sized white onion
1-2 granny smith apples

1. Cut bacon into small pieces and toss in the 12" skillet. High to
Medium heat (80%)
2. While the bacon is cooking chop up brussel sprouts into quarters or
halves. (FYI - Halves take longer to cook but I like it better that
way)
3. Once bacon is about 75% done, toss in the sprouts. Medium to High heat (75%)
4. While the bacon and sprouts are going (stir often to prevent
burning), dice up the onion and apple (can leave the skin on)
5. Once the sprouts are starting to cook, push them to the side of the
skillet (don't remove) to make room for the onion and apples. Toss in
the onion and apples directly on to the skillet. Reduce heat if
necessary.
6. As the onions and apples start to cook down mix everything together
while it is cooking then cover with a lid for about 5-10 mins.
7. Watch everything so nothing burns, add coconut oil and reduce heat
if things start to burn.

What makes this so good is the apples and onion "jam" that starts to
form while it cooks. 

 K.D. brought these "valentiney" pickled eggs.

Not sure how they went over with everyone else, but...

Mr. Moustache is a fan! 

Red dye may have impacted his nervous system...

MORE contributions! 

Venison (deer) "found" by and made by Mullet.  He said the only way he found to cook it without the gamey-ness was via a long slow cooking process.  Was way, WAY tasty. 

(This might have been the feast of all feasts so far in the history of CFKW)

 

 Had a full house- 15 in class plus a few more stopped by post-workout to hang with the men folk.

Rich settled on "Santora," a newer CF Hero WOD, which is:

3 rounds

5 minutes of work (1 minute each movement) followed by 1 minute of rest

155lb squat cleans

20 foot shuttle sprints, run forward then run backwards (there and back = 1 rep)

245lb deadlift

Burpees

155lb push jerks  

No footage of the actual workout since the husband was participating, but here is James Hobart, HQ trainer and Games athlete, giving it a go this past fall:

 

NY Times: "Phys Ed. Brains and Brawn"

Ridiculous.  :)  "CrossFit and You Know It".

 

KT Legs emailed that this recipe is a major score!

Everyday Paleo- Warm Spinach and Sweet Potato Salad

CAN YOU STAND IT?!!

I must hold this Baby Peter.

What a sweet potato.

Maria and fam were most appreciative of the gift cards and gifts from her fellow CrossFit Kirkwoodians!  She said she hopes to bring Peter by the gym soon.

Can't wait!!

 

"Venti, Extra Bold"

 

RECEIVED RAVE REVIEWS!

Even from the man himself!  McSteamy's ideal WOD has been elusive.  Kept scheduling it and then Eric would be out of town.  What the heck?! Darn work, foiling my gym plans!  

Went ahead and tackled it this week, and McSteamy made it up (I think it was his 3rd time completing the workout, actually) at Friday's open gym.  

Had the moral support of his good buddy, Scott.

I thought that was kind of cute.

They?  Not so much...

Anyhooo-

Set up for the hang power cleans:

BACK flat

ARMS straight

HIPS back

KNEES slightly bent

BAR just above the knees

Solid, solid!

(Chins down a bit, guys- remember to keep your melons neutral!)

 CrossFit & Paleo Heart Ern.

Lookin' lean and mean, this chickadee is!

  

Guy Smiley has started TEAM TEACHING post-CF certification!

Wednesday was his inaugural class, and a big ol' thumbs up to that, we say!

He's awesome, plain and simple.  I hugely appreciate that I'm surrounded by Lake Mill, Peanut, Trainer Tim, Guy Smiley, and the Husband, all of whom are quality, quality coaches, passionate CrossFitters, inclusive of everyone, AND HILARIOUS!  

Matt will continue to tag team with us for a few weeks, and then he'll be taking over his very own class!

Good stuff! 

 

"Thom" and Nails are talkin' to you, Eric.

Like how Doug tries to soften the blow with a smile?  Nice touch. 

 

OH, YEAH!

Roaster and Tall Tim attacked "Karen" (literally) at open gym.  The only 2 "takers," and they both did SO WELL!  Deb said she was too new to know the difference and jumped right into the black hole.  :)  They both survived!

Speaking of "Karen," Emilulu forwarded this Dane Cook clip on "The Friend Nobody Likes." 

(Disclaimer for the language, but it must be posted.  So timely.)

  

 Julie R. (our Deserter who left us and moved to Florida...and who we miss tons!) emailed the link to this 13-year old, CrossFitting, powerlifting, record-holding, ever-so-impressive girl!

Check it out!

New Powerlifting World-Record Holder

 

My Costco Cart.

Okay, so I've finally embraced the fact that Costco truly does  have impressive deals on Paleo-friendly REAL foods.

I was a hold-out.  I'll admit it.

Have never liked Sams.  Didn't like the "bigness" of it or all the junk food.

Thought Costco would be the same even though Chai, McWife, Grammy, and Ken D. kept telling me differently.

Went a couple times over the summer- too crowded, again, TOO BIG, and kept getting pressured to up my membership.  Seriously??

After the last date night,  Chai and McWife convinced me to give it another go.  Have been 2x in the last week.  The first time I didn't buy too much as I wanted to see how things tasted and if we'd eat what I purchased.  Did buy some of the organic chicken, but the Mottl taste testers agree that the Whole Foods chicken is better in our book.  This grosses me out just typing it, but it took to long to chew!  What's up with that?  Animal flesh can't be in my mouth so long that I start thinking too much about the chickens that had to die for me to eat it.  Blechhhh.

(Sorry, my old vegetarian self still has issues with flesh...)

Back to the positives!  

Returned again this week and bought:

organic kale

organic spinach

tons of tomatoes

organic apples

organic eggs (surprisingly really good- rich yellowy orange yolks and thick egg whites- even more so than the Schnucks organic eggs!)

mushrooms

blueberries

organic carrots

brussel sprouts

So, now we can get much of our produce from Costco.

Some other produce from Schnucks.

All of our meat and some nuts and oils from Whole Foods.

Almond butter from Trader Joe's.

Nothing like hitting 4 different stores to fulfill the needs of the budget and the tastebuds, eh?

The enormity of the store still gives me the shakes.  Kind of like going to the mall for me, but now that I know what areas to quickly target to save some cash, we should be good to go.  Fingers crossed!

Score that they also carry cases of my favorite brand of bubbly water!

Only have lime, but I'll take it!

One more thing- the marcona almonds are heavenly.

I started mixing them in with our raw almonds and walnuts as they're a bit too salty for me flying solo, but super yum.

The Mottls kids are fond of the pistachio.  Score!

SUNDAY GROUP RUN AT QUEENY PARK for

ALL interested folks!

8:30 AM

Dog Museum Hill

  

How's It Going?

Hope all of our PUSH UP CHALLENGERS are HANGING IN THERE!

We are on DAY 26 today!

Form is looking solid from the reps I'm seeing knocked out at the gym (before, during and/or after class!).  

Keep it up, all!  Only 73 more days left and 5,023 reps remaining!

(Focus on the days... not the reps... unless your name is Mullet and your brain only thinks in numbers.  Big numbers.)

(If you miss a day, remember that removes you from the challenge.  All reps must be completed on that particular day.  Please let me know if you are out of the challenge.  Keeping my fingers crossed that you're ALL STILL IN!)

ON YOUR MARK, GET SET...

GO!

 Shuttle runs & Heavy KBS this week!

 

 

 The Kettlebell Reps = One's Score for This Workout.

Just John and Bean got top "swings" for the day!

CF Games 2012- "Sakamoto Prepares for 2012"

Quick share of my SUPER QUICK lunch that I'm eating at my desk while I work.

I consumed some of the tomatoes before snapping the pic, but that's an entire pint of sunshine cherry tomatoes, a small bison burger (Husband Rich makes the BEST bison burgers in all the land) and 2 leftover pieces of chicken coated in unsweetened coconut flakes and almond meal.  Threw a handful of raw almonds, raw walnuts, and Marcona almonds (I like to mix them up and keep them on hand) on top.

REMINDERS!

1.  Running seminar TONIGHT at 7:30 PM!  Be there or be square!

2.  Guys' Night Friday night at 6:00 PM.  Trainer Tim is bringing loads of A-B products, so he's got you all covered as far as brewskies go.  The grill will be fired up before the workout- come hungry!

3.  SUNDAY GROUP RUN AT QUEENY PARK!  Meet on the Dog Museum hill at 8:30 AM if you're interested!  ALL are most welcomed to attend!

4.  Intro classes begin on MONDAY, FEBRUARY 6th!  Newcomers need to sign up online through the website to reserve a spot!

A very "Harlee" photo with a very "Harlee" story behind it.

Ask a Wednesday early AM'er to fill you in.

Or Harlee D. himself- a passionate topic apparently.  :)

  More Cheers for Coconut Oil!

  

(Thanks for sharing this video link, Grammy!)

KTW Got Her Goal- 2 real deal, hamstring-to-calf pistol squats!

Nicely done, my lady!

"My Top 6 Anti-Inflammatory Foods" from Mark's Daily Apple 

"Peek into the Trainer's Brain"  Part 4 with Meg

1.  How many times a week do you workout?

I shoot for 5- Monday, Tuesday, Wednesday, Friday, Saturday

2.  How many of those workouts are CF workouts?  

All of them!

3.  If not all are CF workouts, what do you do on your other days?

4.  Do you do anything on your "off" days or strictly rest?

I plan for Thursdays and Sundays to be my "off" days, and although I might do some extra rumble rolling or lacrosse ball work if I'm super tight, I find that my body needs 2 full days off to recover and feel ready to go for my next workout.  This is where it's key to LISTEN to your body- some people can hit it hard 6 days in a row and take one day off, others do better just working out intensely every other day or just a couple times a week.  

5.  Do you ever switch things up based on how you're feeling that day?  

YES!!  I have my plan each week of what workouts I'm going to tackle along with my skill work, but if I feel particularly beat up by a particular workout or string of WOD's, then I will back off and make changes.  Sometimes that means JUST doing skill work or practicing technique on a movement or lift, sometimes I'll pull out the rower and work on consistency with my stroke, or (gasp!) pound the pavement and force myself to run (particularly after days of heavy lifting).

6.  Describe your diet 

Strict Paleo with Saturday being a little more relaxed.  

A topic I could talk about for days, but I am fascinated with how DIFFERENT I feel since starting Paleo in January of 2010 and how my "free" days have morphed over time.  Be prepared...  I'm pulling out my soapbox now...

 I used to PINE for my Ezekiel toast thickly smeared with Peanut Butter & Company's old fashioned crunchy peanut butter, cheese, glorious cheese, and our Indian feasts on Saturday nights with Basmati rice, palak paneer, and spinach paratha bread.  (Keep in mind that I've never been much of a sugar person, so I wasn't craving cupcakes, cookies, and scones), but even the sprouted grain bread started to sit like a lump in my stomach, so I ditched that.  Then the rice and Indian bread made me wake up on Sunday l..e..t..h..a..r..g..i..c and puffy and not wanting to do much of anything.  Ended up ditching those as well over time...

My body was talking to me, and I decided to listen up!  My Saturdays now include extra fruit (I heart apples with Trader Joe's raw crunchy almond butter sprinkled with Penzey's cinnamon.  I seriously do.), cheese on my eggs and Indian food minus the rice and bread, which means chicken tikka and palak paneer (spinach with cheese cubes and cream).  Not crazy, but they make me happy, AND most importantly, I don't end up feeling TOO terrible the next day.  

One last tidbit- Cravings carrot cake.  It is glorious.  Best carrot cake on the planet, and I used to be a connoisseur.  Granted, I haven't been a candy/sweets person since I was little, but EVERY YEAR for my birthday, on my birthday, I HAD to have Cravings carrot cake.  Well, I started eating Paleo January 1st, 2010.  My birthday is in March, and that year, the Mottl fam went out and each of us devoured a big fat piece of this divine dessert. 

 I 

LITERALLY 

GOT 

SICK. 

 Felt fine, fine, fine beforehand.  Felt increasingly more ill as we got closer to home where I completely lost it.  Right after that epidsode?  FELT FINE.  The sugar did me in, and I have not had it since.  

Long answer to the question, but if you give yourself some time with Paleo and eat REAL, CLEAN food to "detox" your system,  your body will talk to you.  It's a magnificent thing.  

7.  Any supplementation?  

I take 4 grams of the Stronger Faster Healthier lemon fish oil each day- a bit more if I'm super sore, 4,000 IU of Vitamin D as I'm not outside getting natural rays often enough each day.  

Few other minerals as my doctor says I have absorption issues.  Finally back in a low normal range with Paleo, but it's a work in progress.

8.  How many hours of sleep do you get each night?

6 for sure.  If I'm lucky, 7.   Always shooting for the magic "8," but it never seems to materialize.  

9.  Do you do anything before or after workouts in addition to a typical warm up/stretching?

I sometimes do some extra rolling or mobilizing with the band depending on what feels tight.  I also have the yamuna foot savers (bumpy 1/2 spheres) that I use post-WOD's with running as my feet KILL when I run.  Occasionally (note this is a rarity) I'll take a freezing cold shower and stand under the ice pellets for as long as I can take it.  Works wonders, but the dread before and during pushes it down on the list of recovery "must do's."

10.  Have you experienced any tweaks or injuries since CrossFitting, and if so, how did you handle working out?  And, why?

Yup!  A while ago I tweaked my back, which is when I happened upon Dr. George per PMIll's recommendation.  He opened my eyes to a few issues with my breathing, my feet, and my incorrect "order of engagement" of muscles during certain movements.  I had been pulling with my low back FIRST for EVERYTHING instead of recruiting my hips/glutes first.  Has made a world of difference.  Dr. George is a gem- we are so fortunate to have him as a resource.  As Kelly Starrett says, CrossFit is the best tool for uncovering weaknesses.  If you are tight or have mobility issues, CrossFitting will reveal them as you use your whole body to its full capacity.  Dr. George has helped MANY of us fix those faulty movement patterns and get back in the game.

I occasionally tweak my traps/neck when I'm cleaning, jerking and snatching and it's ALWAYS when I'm hesitant as I feel myself tense up first, and then I lose focus and receive the bar incorrectly.  Nothing serious.  Just annoying.  :)

11.  Any recommendations for the community on recovery?

Experiment!  See what works for you!  

Use the bands to keep your joints "open." 

Use the lacrosse balls and rollers to "unglue." 

Stretch post-workout to lengthen muscles if they're "short."

Drink 1/2 your bodyweight in ounces of pure water each day- see if you feel any different.

Take purified fish oil daily- see if you're any less sore.

Force yourself to get solid sleep each night- no TV, no computer, super dark room, completely silent.  Feel any better? 

On that note, here's a pre-workout hip Mobility WOD from KStar to cure "gristly-ness":