Uh Huh.
The Husband's Fave.
RED VELVET CAKE
(the marshmallows courtesy of Kellen)
To Rich, this moist chocolate cake smeared with butter & cream cheese icing is pure heaven, and only on his birthday does he indulge.
As you know, we're 6 days full on, 1 day less "on" with Paleo (Saturdays have always been our more relaxed days. This is where pizza enters in the picture in Rich's world), and we don't veer during the week.
It works amazingly well for us.
Who can argue with eating TONS of healthy veggies, quality chemical-free meats and eggs, some fruit, and good fats?
With that said, we're all human and everyone has emotional attachments to certain foods.
For Rich, it's red velvet cake. His grandma's used to make it regularly. Not only was she a gem of a person whom he adored, but the cake is also pretty darn tasty! :) Double bonus!
I remember Melissa Hartwig talking about her mom's snickerdoodles at the Whole 9 Nutrition seminar last year. The Whole 9'ers are hard core Paleo promoters, but Melissa talked about how if you're going to relax your standards ON RARE OCCASIONS, you should make it worth every bite.
Melissa's mom is a snickerdoodle cookie baker and sends packages of them periodically.
To Melissa, eating a few of them a couple times a year is worth it.
She said she knows she won't feel well afterward.
She knows it will "wake up" those sugar cravings.
She knows she'll have to deal with the smartly and not hop back on that train.
Very different scenario from munching on Chips Ahoy! a few times a week or polishing off some birthday cake at a neighbor's party or grabbing handfuls of potato chips while watching the game with a friend.
Those instances are NOT WORTH it. And they add up in a short period of time.
Think "clean foods" every day and then when you REALLY, REALLY, REALLY, REALLY want that extra super special (fill in the blank), then go for it!
Then get right back on the train!
CONTINUING WITH OUR PALEO BRAGS!
Brandon saw MUCH improvement in performance over the course of the 6 week challenge-
- dropped 1.1 seconds off the row
- increased his pull ups 6, wall ball by 4 and DL by 6
- shaved 1 minute 31 seconds off his burpees
In addition, he lost 5 lbs and 6.25 inches!
Way to go, mister!
Doug (AKA "Nails") expanded his horizons on the challenge.
So proud of him!
Not a vegetable eater by nature, he dug right in and started trying new foods while decreasing his fruit intake. Had some work events and travel during the 6 weeks that proved tricky, but he managed and stuck to it the best he could everywhere he went.
Not only is he 9 lbs lighter and over 3 inches smaller, but he also inproved 4 of the 5 benchmarks.
Lastly, this must be mentioned- Doug has had to take meds before EVERY meal for about 10 years for stomach acid issues.
HE DID NOT NEED TO TAKE ANY MEDICATION DURING THE CHALLENGE.
He (and his wife) were shocked.
Getting rid of the culprits (typically grains and sugars) can work wonders, eh?
Vedder did it again!
In our first challenge Eddie leaned out like you wouldn't believe- looked like a new man!
Calls himself the "weekend warrior" as he loses all sensibility once Friday rolls around... heck...maybe Eddie's weekend actually starts on Thursday. Anyhooo- the food and drink kill his diet on weekends, but he and wife Maggie hopped back in, and as you can see, he's ON TRACK! They are both feeling MUCH better with Paleo.
Ed lost 14 lbs and almost 8 inches.
Quite a change in body composition!
While we're on the Paleo topic, a post from Mark's Daily Apple on eating more vegetables:
"How to Eat More Vegetables"
And, this from Robb Wolf on holiday beverages. The nutritional chart scares me. 37-61 grams of sugar in the special Starbucks holiday drinks.
Eeek!
He offers some alternatives:
"Seasons Drinkings"
Yet, another nice segue!
Speaking of the HOLIDAY SEASON, please RSVP as soon as you can to the CROSSFIT KIRKWOOD HOLIDAY PARTY, which will be on Saturday, December 3rd (only 2 weeks away!) at Schroer Commons in Webster Groves.
An evening you won't want to miss!
The festivities will start at 6:30 PM!
Remember to bring a rob-your-neighbor gift and any special beverages you'd like to enjoy. We'll provide hot tea and coffee along with the Paleo appetizer spread!
AND, STILL MORE HOLIDAY NEWS!
Also, this opportunity is strictly voluntary- zero pressure whatsoever, but if you'd like to partake in the "giving," please sign up at the gym!
CFKW has adopted 3 families (3 single moms each with a young child) through "The Haven of Grace." This organization assists young, homeless mothers with housing, counseling, education, and skill development for parenting and employment. (Thanks, Laura C. for hooking us up with them!)
About the Organization
About the Programs
A summary for the "Adopt-a-Family Holiday Giving" program:
You can make this holiday season a little brighter for a family at The Haven of Grace just by adding a few things to your Christmas shopping list. By volunteering to adopt a family, you will be buying basic necessities and Christmas gifts for mothers and children in The Haven's Ten-Year Aftercare Program. The Aftercare Program ensures that young mothers and children leaving The Haven’s facilities are provided with a range of short-term and long-term services designed to assist them in their process toward self-sufficiency.
So, I've received the wish lists from each family, and they recommend that each mother receive 3 items of basic necessity and 2 fun gifts, and each child receive 3 of basic necessity and 3 fun gifts.
I will post these at the gym, and if you'd like to choose one to purchase, please "claim it" and bring it back to CFKW by TUESDAY, DECEMBER 6th so that we can deliver them to The Haven of Grace by Friday.
They asked that the gifts not be wrapped.
Tis the Season!
OUR NOVEMBER GRADUATES!
Travis, Walt, Steve, Mike, Jen, and Nina completed their intro series last night. We will see them in regular classes SOON, so please warmly welcome them when you see them!
They'll slide right in- a great bunch for sure!
YUP!
The Turkey Day Run is a mere ONE WEEK FROM TODAY!
TFG and SFG will have another training run this Sunday!
The 3 milers will meet at 7:00 AM, and the 6 milers will gather at 7:30 AM at the Farmers' Market in downtown Kirkwood.
Please let them know if you're planning on joining in the fun!
ALSO, here's the scoop from Jason for the Thanksgiving morning:
The 3 mile race starts at 7:30. Folks doing the 3-miler can meet me by 7:20 at the corner of Jefferson and Taylor, in front of the library (I'll actually be standing on the sidewalk on Taylor). I will be there at 7:15. At 7:20 we'll leave to make our way down a block to the start (at Taylor and Argonne).
The 6 mile race starts at 8:10. Folks doing the 6-miler can meet Laura (and me if I'm back in time) at 8:00 at the same location as those running the 3-miler (corner of Jefferson and Taylor).
Push presses earlier this week!
Big hip drive from Aunt Deb and Minnie while keeping that barbell close prior to locking it out overhead.
Love the movement in these photos.
The push presses were in this older CF Football WOD we're fond of:
Quite the chest/shoulder burner, this one is!
Yamma!
Brooke and Chuck walked away with top times for the day!
Some workout results:
TdK in a nice set up position for the power sntach-
back flat
chest open
arms wide
hook grip
neutral head
Engaged and Ready to PULL!
NEVER have I seen Mimi (on the right) get in an overhead squat position like this!
THE MOST SOLID REPS YET THIS WEEK!
We mobilized hips, ankles and shoulders pre- workout, and it made a WORLD OF DIFFERENCE for this chickadee.
No kidding.
Could have jumped for joy!
Well done, lady!
LOTP came to class.
Can you tell?
TGU position for the party pic.
Keeps it lively, she does!
Harlee D. crashed the 9:00 AM.
And then made the rounds.
jusssstttt kidding. :)
K.D. feeling rather affectionate as well.
Must be the new gym?
