Friday 12/29

KG3 Recipe

Ingredients

•   2 1/2 pounds red potatoes scrubbed and roughly chopped

•   1 tablespoon sea salt

•   1/3 cup fresh parsley lightly packed & finely chopped

•   3/4 cup yellow onion finely diced

•   2 tablespoons lemon juice

•   2 tablespoons Dijon mustard

•   2/3 cup Avocado Mayo

•   6 uncured bacon strips cooked & diced

•   4 hardboiled eggs diced

•   sea salt and black pepper to taste

  Instructions

Whole 30 Potato Salad

*Great for work potlucks and parties*

1. In a large saucepan or Dutch oven, combine chopped potatoes and sea salt. Cover with water by 1 inch. Bring to a boil over high heat. Reduce heat to medium-low and cook until potatoes are easily pierced by a fork and you are able to pull out with little resistance. This should take 5-7 minutes.

2. Drain the water and move the potatoes to a large bowl. Place in the refrigerator to cool for at least 15-20 minutes.

3. Once the potatoes have cooled, add parsley, onion, lemon juice and mustard. Give it a nice toss.

4. Gently add in the mayonnaise, bacon and eggs. Give it a nice stir. Add black pepper and more sea salt, to

   taste if necessary. Serve cold.

Macros Calories 344

Protein 11g
Fat 21g Carbohydrate 31g

Current Events

• Parent/Kids Class: 1/7/18 @12PM, $5 cash per person
• The open starts 2/22!  Less than 2 months away!  Keep up to date with info at games.crossfit.com
• Closed New Years Eve 12/31
• New Years Day: Open Gym 9-11AM, Ft Wright Zone Class at 11AM

Coaches Corner

• We will have an open gym on New Years Day from 9AM-11AM, where we will be doing the CrossFit Total.  Here is a link to an article written by famous strength coach Mark Rippetoe, about the CrossFit Total: click here for article
• This is a small excerpt of the article regarding safety while doing the total "Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid. 2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious. 3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."

Video

• In case you missed the video from the Ft Wright CrossFit Liftoff here it is: https://youtu.be/tUZlqdba7-c

Friday 12/22

KG3 Recipe

• Breakfast Casserole

  Ingredients

•   2 slice(s) whole wheat or Ezekiel bread

•   3 Tbsp, chopped uncooked red onion(s), diced

•   3 Tbsp sweet red pepper(s), diced

•   3 Tbsp uncooked zucchini, diced

•   2 large egg(s)

•   2 large egg white(s)

•   1/8 tsp table salt

•   1/8 tsp black pepper

•   2 Tbsp Mexican blend shredded cheese

  Instructions

• Preheat oven to 400°F.

• Lightly coat one small bread pan with cooking spray. Cut a circle from each slice of bread and firmly

  press into bottoms of both ramekins; set aside.

• Lightly coat a medium sauté pan with cooking spray; heat over medium-high heat. Add onion, red pepper

  and zucchini to pan; cook, stirring occasionally, until vegetables soften and onion is translucent, about 3

  to 5 minutes. Promptly remove from heat; set aside.

• In a medium bowl, whisk together eggs, egg whites, salt and pepper until well combined; stir in cooked

  vegetables and cheese. Pour equal amounts of egg-vegetable mixture into the bread pan.

• Bake, uncovered, until a knife inserted into center comes out clean, about 20 minutes.

• Remove promptly from oven; let sit for 5 to 10 minutes before serving.

• Macros – 1 serving (makes 2 servings)) Calories: 219
  Protein: 16g
  Fat: 8g

  Carbohydrates: 21g

Video

• This video hits us right in the feels...... https://www.youtube.com/watch?v=c2i976FQ87A

Current Events

• Parent/Kid Class - January 7th at 12:00pm with Coach Liz! $5 per person!

• Holiday Schedule:

  • 12/23: Normal Classes (8A/9A)

  • 12/24: 12 Days of Christmas WOD (8A/9A)

  • 12/25: Closed

  • 12/26: 8A/930A

  • 12/27-12/30: Normal Schedule

  • 12/31: Closed

  • 1/1: CrossFit Total: TBA via email

Coaches Corner

• Thank you guys for making the first ever FWCF Liftoff a success!  I had a ton of fun, and enjoyed working out with the early morning folks!
• Since we are closed 12/25 and 12/31, here are 2 at home WODs for ya!
  • 20min AMRAP
    • 50 Air Squats, 40 Pushups, 30 V-Ups
  • 24min EMOM: Odd Minutes: 10 Burpees, Even Minutes: 20 Lunges(10ea leg)

Friday 12/15

Two months ago it was leftover Halloween candy.  Last month it was leftover pumpkin pie.  This month, the dreaded December.  Everything from peanut brittle to chocolate pretzels to peppermint candies and cupcakes are littering your kitchenette.  Yes, everyone has the best intentions – “But it’s the holidays!” or “Live a little it’s Christmas!” but if you’re trying to attain body goals these land mines are anything but a celebration.  Here are a few quick ideas to tackle the office junk food explosion.

1. Make a rule.  My rule for my office is that I don’t eat store bought treats. Ever.  If I needed them I would have bought them for myself from the store.  Exceptions:  a bit of a homemade specialty, i.e. my co-worker was raised in Greece and makes Baklava for Christmas.  
2. If you’re stressed, take a walk and make sure that walk stays away from the kitchen.  You know that “I’m tired/avoiding emails/rude co-workers” walk we all take?  Yeah, take it to the streets, or the stairwells, anywhere but the kitchen.  
3. Be prepared.  Make sure you’re bringing your lunch and keeping your snacks on hand.  Simple but effective.

FWCF Liftoff: Powered by KG3 Nutrition

• Takes place tomorrow 12/16 at 8AM!  Winning team gets free 1-1 Nutrition Consultations!

Cool Stuff

• Check out this cool video, showcasing the 3:30 class! https://www.youtube.com/watch?v=VuD_4wsfLeU

Holiday Hours

• 12/23:  Normal Hours (8A/9A)
• 12/24: 8A and 9A (12 Days of Christmas WOD)
• 12/25: Closed
• 12/26: 8A and 930A
• 12/31: Closed
• 1/1: Open Gym (CrossFit Total) TBA

Coaching

• 3 tips to improve your Snatch
  • Setup:  Make sure you are setting up correctly so you can transfer as much leg drive as possible into the bar.  One common mistake is not engaging the lats, so think about squeezing a sponge in your armpits, that will make sure your arms aren't interfering with your leg drive.
  • Patience:  Be patient!  Allow the bar to come all the way up to your pockets before you jump.  You should have a nice vertical chest when the bar gets to your hip, then when you jump the bar comes straight up.
  • Catch: Punch up into the bar as you are receiving it.  This allows for your shoulder to be in a stable position when receiving the weight, and for your elbow and wrists to be locked out.  Find that stable position and stand up with the weight proudly over your head!

Friday 12/8

KG3 Recipe

Healthy Skillet Lasagna

•   1 tbsp olive oil

•   1 onion, chopped

•   3 cloves garlic, diced

•   salt and pepper

•   1⁄2 tsp red pepper flakes

•   1lb lean ground beef (93% lean)

•   8 lasagna noodles, broken

•   1 8oz can tomato sauce

•   1 28 oz can diced tomatoes

•   1⁄3 cup water

•   6 oz part skim mozzarella cheese

•   1 cup 1% cottage cheese

•   optional: parmesan cheese

Instructions

1. Heat the olive oil in a large skillet over medium-high heat. Add in the chopped onion and cook until translucent (4-5 minutes). Stir in the garlic and 1⁄2 tsp salt, pepper, and red pepper flakes.

2. Add in the ground beef, breaking the meat into pieces and cooking until no longer pink.

3. Layer the lasagna noodles over the meat and pour the tomato sauces and water over the

   pasta. Cover and bring the dish to a simmer, then lower the heat to medium and cook,

   stirring occasionally, for about 20 minutes or until the pasta is done.

4. Season the lasagna well with more salt and pepper to taste.

5. Take the lasagna off the heat and roughly stir in the cottage cheese. Top with big

   chunks of mozzarella and let sit covered for 5 minutes or until cheese it is melted.

6. If desired, top with parmesan and basil.

Macros
Calories: 385 Protein: 33g
Fat: 13g Carbohydrates:33g

Coaches Corner

• Zach and I (Kyle S.) like to do EMOM style workouts as warmups, or to get in extra conditioning work.  Here are a few of our favorites this week:
  • 20min:  Odd Min: 15 cal bike, Even: 1 RD "Cindy" (5 Pullup, 10 Pushup, 15 Squats)
  • 10RDs: Every 2:00 6 Muscle ups, bike remaining time
  • 5RDs: 20cal Ski Erg, 40 Air Squats

Current Events

• 12/16: Santa and Ms. Claus are coming to FWCF for kids class, hot coco and pictures! Mark your calendars! 
• Want new FWCF apparel visit:
• Fundraiser for Zach and his teammates headed to Wodapalooza in January, will be held at Darkness Brewing 12/16 from 5-8PM
• What is Santa bringing this year??  Heres a hint, and stay tuned for how we are going to "break them in":

Friday Fun: 12/1

• Here is a delicious breakfast recipe from KG3 Nutrition!

Fried Egg & Avocado Toast

Ingredients:

· 1 slice Ezekiel bread (toasted & rubbed with garlic)

· 1 teaspoon of olive oil

· handful of chopped kale

· 1 Tbsp balsamic vinegar

· ½ ripe avocado

· squeezes of lemon

· salt & pepper

· fried or poached egg

· hemp seeds – optional

Instructions:

1. Sauté kale in a little bit of olive oil, and a tiny pinch of salt. Once it begins to wilt down, add a splash of balsamic and continue to cook for about a minute longer. Remove from heat and set aside.

2. Mash avocado on toast, add a squeeze of lemon and some salt.

3. Sprinkle with hemp seeds.

4. Top with kale and fried egg.

5. Sprinkle on a little more salt & pepper, if you wish.

Macros without hemp

Calories: 370

Protein: 15g

Fats: 23g

Carbohydrates: 30g

 

Coaches Corner

• Here is a good video to help understand toes to bar, and highlights some of our teaching points from Wednesday.  Enjoy!
  • https://journal.crossfit.com/article/toes-to-bar-progression

Current Events

• We are wrapping up Friends and Family Week, and so thankful to everyone that brought someone in this week!  Make sure to come to the BBQ Celebration at 11AM, this Saturday 12/2.  If you like you can bring a side to share!
• Steel is going up on the new gym!  Check out this photo!

What We're Pondering

• Check out this awesome video of our very own Courtney Schapier!
• https://www.youtube.com/watch?v=Sw9Ob79zhAw&t=76s

Friday Fun 11/17

It's Thanksgiving, DON'T BLOW IT

Thanksgiving Meal Survival 101

1. Start your day with a little breakfast so when you get to your big meal you’re not starving and prone to overeating.
2. Check out the entire Thanksgiving meal before you sit down and mentally make choices.  Don’t get surprised by Auntie’s special pie after you’ve already taken a brownie.
3. One plate.  When the whole family goes back for seconds, go get involved in a movie or a card game and skip the second round!
4. Easy on empty calories.  Grandma breaking out the eggnog early?  Sit down and have a glass, focus on having a meaningful conversation with Grandma and then hit up the water.
5. Hit up the Ft. Wright CrossFit Day after Thanksgiving WOD to reset yourself!

Coaches Corner

*We have some OHS coming up next week, so here's a short video about shoulder position in that movement! https://www.youtube.com/watch?v=SdBLFbtB9gg

Current Events

Thanksgiving Schedule:

• No 630P on 11/22 (all other classes will run as normally scheduled)
• Closed 11/23 (no classes)
• 8AM and 930AM 11/24
• Closed 11/26 (no classes)

*We now have bottles of water for sale, $1 ea. and charged just like FitAid (marked on the sheet hanging on the fridge)

*Friends and Family Week 11/27-12/2

*Check out our online apparel store (makes great Christmas gifts) http://www.jacteduptees.com/category-s/308.htm

What We're Pondering

• This awesome video about David and Allana: https://youtu.be/TdaelINUId0

Friday Fun 11/10

• Here's another delicious recipe from KG3 Nutrition

Breakfast Coffee Smoothie

Ingredients

• 1 cup chilled coffee of choice (black no additives)
• 1 ½ banana, cut into chunks 
• 1 cup Fage 0% greek yogurt
• 2 tsp honey
• ½ tsp ground cinnamon
• ¼ tsp grated nutmeg
• 1 scoop UMP vanilla protein
• Ice to your liking

Instructions

1. Place all of the ingredients in a heavy-duty blender 
2. Blend until smooth. Serve

Macros – 1 serving (makes 3 servings)

Calories: 126

Protein: 16g

Fat: 2g

Carbohydrates: 33g

Coaches Corner

-Endurance Programming

Week 1

Day 1:

10x250m

Rest 1:00 Between

Day 2

30:00 @70-75% HR (conversational pace)

Week 2

Day 1

20x100mRest 2:1

Day 2

35:00 @70-75% HR (conversational pace)

Week 3

Day 1:

8x500m

Rest 3:00 Between

Day 2

40:00 @70-75% HR (conversational pace)

Week 4

Day 1

3RDs: 60/45cal Row

Rest 3:00 Between

Day 2

45:00 @70-75% HR (conversational pace)

Current Events:

-Friends and Family week 11/27-12/2

Thanksgiving Schedule:

• No 630P on 11/22 (all other classes will run as normally scheduled)
• Closed 11/23 (no classes)
• 8AM and 930AM 11/24
• Closed 11/26 (no classes)

What we’re pondering:

This great article from the CrossFit Journal

-https://journal.crossfit.com/article/720-rainey-2

Friday Fun 11/3

• Here's another delicious recipe from KG3!

BBQ Bacon Apple Chicken in the Slow Cooker

Ingredients 

• 1 cup tomato paste
• 3 Tablespoons blackstrap molasses
• 1 Tablespoons pure maple syrup
• 1 Tablespoons apple cider vinegar
• 2 Tablespoons coconut aminos (or soy) • 2 cloves garlic, minced
• 2 teaspoons smoked paprika
• 1 Tablespoons Dijon mustard 

• 1/2 teaspoons sea salt • 1 onion, diced
• 4 apples, diced
• 8 slices bacon 

• 4 boneless skinless chicken breasts 

Instructions 

1. In a medium bowl, combine tomato paste, molasses, maple syrup, apple cider vinegar, coconut aminos, garlic, smoked paprika, Dijon mustard, and sea salt.
2. Stir in diced onion and apples.
3. Wrap 2 bacon slices around each chicken breast and place in the bottom of a slow cooker. Top with tomato mixture. Turn slow-cooker on low and cook 6 hours. 

Macros – 1 serving (makes 4 servings) Calories: 413
Protein: 32g
Fat: 7g 

Carbohydrates: 57g 

Coaches Corner

Travel WODs:

1. 21-15-9: DB OHS & Burpee

2. 20 min EMOM: 10 Burpees (scale as appropriate) -sprint the 10 burpees each round

3. 30/20/10: DB Lunge, DB Push Press

4. 20min EMOM (5RDs, alt min.)

 -Run :40s on Treadmill

-15 Air Squats

-10 Burpees

 -10 V-UPs

5. 50-40-30-20-10: DB Snatch(400m run between sets)

Current Events

• Friends and Family Week: 11/27-12/2!  Bring your friends and family for a free week of CF!
• No open gym Thursday 11/9, we will be closed 10AM-4PM

What We're Pondering

• https://journal.crossfit.com/article/prison-cecil-2